Does Creatine Expire? Uncovering the Truth Behind Creatine Shelf Life
By bulksupplementsdirect
Table of Contents
Your Creatine supplement tub looks a bit dated, and when you open it up, you see dry, clumpy discoloured powder. What do you do? Has the creatine expired? How do you know if it’s expired?
Yep! We have all been there! Standing, wondering if it’s safe to take!
But how do you determine if the creatine is safe to take?
We know that Creatine is amongst the most researched supplement in the fitness industry. And whilst it is a very stable amino acid, it is sensitive to storage and moisture exposure.
I want to share all the do’s, don’ts, and gotcha’s regarding creatine expiry, including storage and best practices. By the time you finish reading this blog post, you will be able to determine if your creatine supplement is safe or has expired and for the garbage!
So let’s go!
What Does Creatine Expiry Mean?
Creatine expiry refers to the point at which creatine supplements lose their potency and effectiveness due to the breakdown of the creatine molecules.
Sounds technical and fancy, right?
But you see, creatine can degrade and lose its potency over time, making it less effective in muscle growth, strength, and athletic performance. None of us wants this as we work hard in the gym and want to see our gains fast!
But what influences the creatine expiry?
The expiry of creatine is influenced by various factors, including storage conditions, exposure to light, moisture, and temperature changes.
So you must follow proper storage guidelines and use creatine supplements before expiration to ensure their effectiveness.
4 Signs Your Creatine Has Expired
Let’s now go through the four key signs that will indicate that your creatine has expired:
1. Creatine color and texture: Normal creatine is white and has a fine powdery texture. If you observe that it clumps together or has an off-white or yellow discolouration, then it would indicate that the creatine has degraded.
2. Bad odor: Normal creatine does not emit a strong odour, so if you open your tub and notice a peculiar smell, that could be a sign that it has expired or has been exposed to light/moisture.
3. Past the expiration date: If your creatine supplement has passed its expiration date, it will likely have already degraded and lost its potency.
4. Health concerns: Using expired creatine supplements can lead to health risks, such as gastrointestinal issues, dehydration, or kidney problems. If you ever experience any of these from creatine or any other supplement, then cease its use and consult a doctor.
Recommended Read: >>> Does Creatine Make You Gain Weight? <<<
What Effects Will I Get From Using Expired Creatine?
I would never recommend you consume expired creatine. The health risks it could pose are not worth the risk.
You are exposing yourself to
- Reduced effectiveness: All supplements lose potency over time, and using expired creatine may reduce effectiveness. This may lead to a decrease in muscle growth, strength, and athletic performance.
- Digestive issues: These may cause digestive issues, such as nausea, stomach cramps, and diarrhea. This may be due to the breakdown of creatine molecules or the growth of bacteria in the supplement.
- Dehydration: This could lead to dehydration due to their decreased effectiveness. Creatine supplements help to retain water in the muscles, and if they are no longer effective, they may result in increased water loss and dehydration.
- Kidney problems: It could lead to kidney problems due to the buildup of creatinine in the body. Creatine is metabolized into creatinine; if the body cannot excrete excess creatinine, it may result in kidney damage.
How To Find Out The Shelf Life of Creatine
Let me get one thing straight here: Shelf Life does NOT mean an expiration date
They are two different things.
Shelf life relates to how it has been kept in an environment and whether it has impacted the product quality.
Expiry date relates to the date set by the manufacturer by which the product should not be consumed as its effectiveness, quality and stability will be compromised.
To find the shelf life, speak to the reseller and observe where and how it has been kept. You will then be able to judge if it has been compromised in any way.
Recommended Read: >>> Should I Take Creatine On Rest Days? <<<
How To Store Creatine To Maintain Shelf Life
If you want to ensure that your creatine supplement remains fresh, stable and full of potency, then you need to follow the tips below
- Cool, dark and dry place: Limit any exposure to light, heat or moisture, as this will break down the amino acid molecules of creatine.
- Keep the lid tight, and air out. Air will carry moisture and promote the breakdown of the creatine, so always ensure you close the tub/packet so it’s airtight.
- No to high temperatures: Keep creatine away from sunlight and higher temperatures. Many people have their supplement stash next to the cooker or heat vents; please avoid this as it can denature the creatine.
- No to the freezer: As absurd as this sounds, please do not premix creatine and put it in a cold fridge or freezer. Mix it when you want to take it, and never store it in cold temperatures.
How To Throw Away Expired Creatine
Here are some steps to follow when throwing away your expired creatine:
- Check the labels: If there is a specific requirement to dispose of the supplement, it’s always recommended that it is followed.
- Seal the container: No one wants to cause litter or, worse still, have an animal consume creatine. Permanently seal the tub or packet tightly.
- Throw away in the trash: Throw away the sealed container of expired creatine supplements in the trash. Avoid flushing down the toilet or sink.
- Consider hazardous waste disposal: If you have many expired creatine supplements, consider hazardous waste disposal. This will be a safer way to get rid of the supplement.
- Do not burn: Do not burn expired creatine supplements, which can release harmful chemicals into the air.
Recommended Read: >>> How Long Does Creatine Stay in Your System <<<
How Does Creatine Work?
Understanding how creatine works plays a big part in ensuring you cycle this supplement AND make the most of your workouts when consuming it.
Let’s look at some of the facts about creatine
It is a naturally occurring amino acid that the body requires for optimal cellular energy.
It is critical for energy production in the cell for ATP to be made.
To eat the right foods (Meat, beef etc.) for creatine, you would need to eat over 1kg of meat per day to get even the smallest amount of creatine in the muscle. This is impractical and not recommended.
This cheap supplement can be cycled six weeks at a time with substantial strength and muscle size gains.
Now let's examine why creatine is an important supplement and amino acid:
When we work out, our muscles require energy. This energy is present in the cells as adenosine triphosphate (ATP). ATP requires ingredients to form energy.
Creatine has this ingredient in phosphate molecules, enabling ATP to regenerate quickly and power the muscle cells.
So, the more creatine you have in the muscle cells, the longer it will be able to power the muscles to work and lift the weights.
Here Are 8 Types of Creatine : Expiry and Benefits
Type of Creatine | Benefits | Expiry Date |
Creatine Monohydrate | Most researched and widely used type of creatine Enhances muscle growth and strength Improves athletic performance | 2-3 years from date of manufacture |
Creatine Hydrochloride | More soluble and better absorbed than monohydrate It may cause less bloating and gastrointestinal discomfort | 2-3 years from date of manufacture |
Micronized Creatine | Finer particle size for improved absorption and solubility May cause less bloating and gastrointestinal discomfort | 2-3 years from date of manufacture |
Creatine Nitrate | Provides additional nitric oxide for improved blood flow and muscle pumps May enhance endurance and recovery | 2-3 years from date of manufacture |
Creatine Ethyl Ester | More lipophilic (fat-soluble) and potentially better absorbed than monohydrate May improve athletic performance | 2-3 years from date of manufacture |
Buffered Creatine | Less likely to break down into creatinine (a waste product) than monohydrate It may cause less gastrointestinal discomfort. | 2-3 years from date of manufacture |
Liquid Creatine | Easy to take and convenient It may improve athletic performance and muscle growth | 6 months to 1 year from date of manufacture |
Creatine Magnesium Chelate | May provide additional benefits from magnesium, such as improved sleep and muscle relaxation It may enhance athletic performance and muscle growth. | 2-3 years from date of manufacture |
Frequently asked questions about Creatine shelf life
How long does creatine last after the expiration date?
The effectiveness of creatine supplements can decline after expiration, and using them past this date is generally not recommended.
The time that creatine lasts after the expiration date can vary depending on the specific product, storage conditions, and other factors. It is essential to follow the manufacturer’s guidelines for the storage and use of creatine supplements and discard any supplements past their expiration date.
Using expired creatine supplements may be not only ineffective but also potentially unsafe.
What happens if you use expired creatine?
Using expired creatine supplements may be not only ineffective but also potentially unsafe.
The effectiveness of creatine supplements can decline after expiration due to the breakdown of creatine molecules, resulting in reduced potency and effectiveness.
In addition to reduced effectiveness, expired creatine supplements may cause gastrointestinal discomforts, such as bloating, cramping, and diarrhea.
Expired creatine supplements may contain harmful bacteria or other contaminants that can cause digestive issues.
Does creatine go bad if it's not refrigerated?
Creatine does not necessarily need to be refrigerated. Still, it does need to be stored in a cool, dry place away from direct sunlight, moisture, and heat to maintain its potency and effectiveness.
Exposure to heat, moisture, and light can cause the creatine molecules to break down, reducing their potency and effectiveness.
While refrigeration may help extend some supplements’ shelf life, it is generally not necessary for creatine.
Storing creatine supplements in the refrigerator or freezer can cause moisture to enter the container when taken out, leading to the breakdown of the creatine molecules.
Therefore, it is recommended to store creatine supplements in a cool, dry place away from direct sunlight, moisture, and heat and to keep the container tightly sealed to prevent moisture or air from entering.
How long does unopened creatine last?
Unopened creatine supplements can typically last 2-3 years from manufacture, provided they are stored in a cool, dry place away from direct sunlight, moisture, and heat.
The exact shelf life of creatine supplements may vary depending on the specific product and other factors, so it is important always to check the packaging or label for information on the shelf life and storage guidelines.
It is important to note that while unopened creatine supplements may last a long time, their potency and effectiveness may still decline due to the breakdown of creatine molecules. Therefore, it is recommended to use creatine supplements within their recommended shelf life to ensure their maximum effectiveness and safety.
Additionally, always check the packaging for any signs of damage or tampering before consuming any supplement.
Can you freeze creatine to extend its shelf life?
Freezing creatine supplements is not recommended, as they can reduce their shelf life and effectiveness. When creatine supplements are frozen, moisture can enter the container when taken out, leading to the breakdown of the creatine molecules and reducing their potency.
Instead, creatine supplements should be stored in a cool, dry place away from direct sunlight, moisture, and heat to maintain their potency and effectiveness. The container should be tightly sealed and not stored in the refrigerator or freezer.
By following these storage tips, you can help to maintain the potency and effectiveness of your creatine supplements and ensure their maximum shelf life.
Is it safe to use creatine that has expired for a few months?
Using expired creatine for a few months is not recommended, as it may have reduced effectiveness and potentially be unsafe.
The expiration date indicates when the potency and effectiveness of the supplement may start to decline, and using expired creatine supplements may not provide the same benefits as fresh ones.
Additionally, expired creatine supplements may contain harmful bacteria or other contaminants that can cause gastrointestinal discomfort or other adverse effects. Using expired supplements may also increase the risk of other side effects or adverse reactions, such as kidney damage, liver damage, and dehydration.
Therefore, discarding any creatine supplements past their expiration date is generally recommended to only use supplements within their recommended shelf life. It is also essential to store creatine supplements properly in a cool, dry place away from direct sunlight, moisture, and heat to ensure their maximum potency and effectiveness.
Closing Thoughts on Expired Creatine
So, here we are!
Take-home points :
Keep creatine stored in a cool, dry place and away from heat and sunlight
Check the use by date and shelf life and remember that they are both not the samec
Check for texture and odor, and if either of them is suspect, do not consume
Dispose of creatine supplements carefully and seal the pack shut tight when you do.
Use creatine to power your muscles through tough, progressive workouts!
(oh, and do keep in touch and check in with us regularly for more fantastic content. For a complete list of our previous blog posts, please go here)
References
- https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/
- https://www.sciencedirect.com/science/article/pii/S1756464621002176
- https://www.gssiweb.org/sports-science-exchange/article/the-safety-and-efficacy-of-creatine-monohydrate-supplementation-what-we-have-learned-from-the-past-25-years-of-research
- https://www.cambridge.org/core/journals/public-health-nutrition/article/analysis-of-health-claims-regarding-creatine-monohydrate-present-in-commercial-communications-for-a-sample-of-european-sports-foods-supplements/C96A5FDE4DFAD1BC7EB47C7FBD879D09
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- Note: The content on this website is meant to be for information and it should not be taken as medical advice. The content and the products mentioned in them are not intended for use as diagnosis, prevention, and/or treatment of health problems. Always speak with a certified medical professional before making any changes to your lifestyle, diet, exercise plan, and /or taking any supplements or changes.
