Creatine has been the go-to supplement for athletes, bodybuilders, and fitness enthusiasts for a long time. The benefits of taking creatine are undeniable, and it couldn’t be a more convenient supplement. But how long does creatine last? Does it even expire as a supplement?
We know a lot about creatine at CON-CRĒT. So, who better to answer these questions than us? We’re going to shine some light on a topic that doesn’t often come up with creatine: How long before it expires?
Does Creatine Actually Expire?
With very few exceptions, most of the things that you eat will have a fairly clear expiration date. Fruit, vegetables, dairy products, and meat all have very clear “use by” dates. If they’re not consumed within this time frame, then they’ll rot or spoil and will be inedible. Creatine is a bit different and doesn’t follow these same rules.
Creatine usually comes with an expiration date set for a few years into the future. However, it’s important to keep in mind that it doesn’t suddenly become unusable or harmful after this date. The “expired” creatine is more likely to be less effective than “fresh” creatine, but you’re unlikely to get sick by ingesting it like you would with other consumables.
What Is Creatine?
Creatine is a naturally occurring substance in our bodies that’s used primarily in our muscles. It plays a role in producing energy that’s used during high-intensity exercise. While your body naturally produces it and you can find it in some foods, creatine supplementation ensures that your levels are always topped off and ready to fuel your workouts. The typical American diet doesn’t come close to introducing the amount of creatine into our body needed to get all the incredible benefits.
What Determines the Shelf Life of Creatine?
Unlike most consumables, time isn’t the primary factor that determines the overall shelf life of creatine. Instead, the storage conditions for your creatine will play the largest role in determining how long it will stay effective.
Here are a few examples of ways that you can extend the shelf life of creatine with careful storage considerations:
- Keep It Cool: High temperatures can cause creatine molecules to break down and contribute to their degradation. It’s best to store creatine in a cool, climate-controlled environment that’s far away from heat-generating appliances.
- Keep It Dry: Moisture can initiate a process called hydrolysis, which can break down creatine molecules. Always make sure that the lid to your creatine supplement is tightly sealed after each use, and avoid storing it in humid areas.
- Keep It Dark: Ultraviolet light can trigger a reaction that causes chemical changes in creatine and reduces its potency. Make sure that your storage place is in a dark place that’s free from direct sunlight or bright lights.
With these tips and a bit of care, you can extend the shelf life of your creatine and make the most of its many benefits.
How Can You Tell If Creatine Has Gone Bad?
Proper storage can prolong the shelf life of your creatine, but it’s still a good idea to thoroughly check any creatine that you’re using if the expiration date has already passed.
Here are a few things that you should be on the lookout for to try to determine if your creatine has gone bad:
- Changes In Color: If your creatine has significantly changed color, it may have been exposed to heat, light, or moisture. This could indicate that it's past its prime and may not provide the desired benefits.
- Altered Texture: If your creatine has clumped together or feels gritty, it's likely been exposed to moisture. This change in texture can be a sign that your creatine has degraded and may not be as effective.
- Unusual Smell: An off-putting or strong smell can indicate that your creatine has been contaminated or has undergone chemical changes. This could occur due to exposure to heat, light, or bacteria and suggests that your creatine may no longer be fresh.
- Different Taste: If your creatine tastes strange or different from when you first bought it, it's likely expired. This change in taste can occur due to chemical changes in the creatine, often caused by exposure to heat, light, or moisture, and demonstrates that it may not provide the benefits you're seeking.
Consuming creatine that’s undergone these changes is unlikely to be harmful. However, it’s likely to be pointless as the degraded or altered creatine is unlikely to provide any benefits. If you're thinking about using a creatine supplement that has expired, then it’s best to resupply with CON-CRĒT and reset the clock on your creatine instead.
Keeping It Fresh: The Final Scoop on Creatine Expiration
Creatine isn’t the same as the food that you’re storing in your fridge. It doesn’t have a very firm expiration date. But while it might not expire in the traditional sense of the word, its effectiveness can diminish over time primarily due to improper storage.
By being vigilant for signs of degradation, such as changes in color, texture, smell, or taste, you can ensure you're not consuming creatine that's past its prime. More importantly, by storing your creatine properly — in a cool, dry, and dark place — you can ensure it stays as fresh and potent as the day you bought it, ready to support your fitness goals.
And when it comes to creatine, CON-CRĒT's high-quality Creatine HCl supplements stand as a testament to our commitment to excellence. Crafted with care, backed by science, and made in the USA, our supplements are designed to deliver the benefits of creatine without the drawbacks.
So why wait? Embrace creatine with CON-CRĒT today, and take a step towards a healthier, fitter you.
Sources:
What Is Creatine? Potential Benefits and Risks of This Popular Supplement | Harvard Health
20 Non-Perishable Foods with a Long Shelf Life | Reader’s Digest
Shelf Life of Food: An Overview | University of Idaho
Thermal Degradation of Small Molecules: A Global Metabolomic Investigation | PMC