Creatine is a popular dietary supplement used by athletes, bodybuilders, and fitness enthusiasts to improve athletic performance and increase muscle mass. It is a natural substance found in our bodies and some foods, and it helps to produce energy during physical activity. While creatine is generally considered safe and effective, questions about its expiration and shelf life are common. In this blog post, we will explore whether creatine expires and how to store it properly.
Contents
What Is Creatine And Why Is It Popular In Fitness Industry?
Creatine is a naturally occurring organic compound found in small amounts in animal-based foods such as meat, fish, and eggs, as well as being produced naturally in the human body.
Creatine is also available in supplement form as a powder, capsule, or liquid. It is popular in the fitness industry because it is believed to enhance physical performance and improve muscle growth.
Creatine works by increasing the availability of energy to the muscles during exercise. It does this by replenishing the muscles’ energy stores in the form of creatine phosphate. When the body needs energy during high-intensity exercise, creatine phosphate is broken down to release energy, allowing for greater strength and endurance.
RESEARCH HAS SHOWN THAT CREATINE SUPPLEMENTATION CAN INCREASE MUSCLE MASS, STRENGTH, AND POWER.
It has also been shown to improve performance during high-intensity exercises, such as weightlifting or sprinting. Additionally, creatine has been studied for its potential benefits for cognitive function and brain health.
Creatine is popular in the fitness industry because it is a relatively inexpensive and safe supplement that can provide significant benefits for athletes and fitness enthusiasts.
It is also versatile and can be used by a wide range of people, from beginners to advanced athletes. However, it is important to follow the recommended dosage guidelines and consult with a healthcare professional before beginning any new supplement regimen.
Does Creatine Expire?
One of the most common questions about creatine supplements is whether they expire. Unlike many other dietary supplements, creatine does not necessarily have an expiration date.
However, its potency and effectiveness can decrease over time if it is not stored properly.
Factors that can affect creatine’s shelf life include exposure to heat, moisture, and air. When creatine is exposed to high temperatures or humidity, it can break down and lose its effectiveness.
Similarly, exposure to air can cause creatine to oxidize, which can also reduce its potency.
Research has shown that creatine supplements can remain stable and effective for at least two years when stored properly. However, the shelf life of creatine can vary depending on the conditions in which it is stored.
For example, creatine stored in a cool, dry place may last longer than creatine stored in a warm, humid environment.
How Long Does Creatine Last?
The shelf life of creatine can vary depending on various factors such as the manufacturer, the form of creatine, and the storage conditions.
Generally, creatine monohydrate, which is the most common form of creatine supplement, has a shelf life of about two to three years from the date of manufacture when stored properly.
Powdered creatine, which is the most common form, typically has a shelf life of 2-3 years if stored in a cool, dry place away from direct sunlight and moisture.
It is important to keep the creatine container tightly sealed to prevent moisture from entering, as exposure to moisture can cause the creatine to clump and reduce its potency.
Capsule forms of creatine may have a shorter shelf life due to the materials used to make the capsules. They may also be more prone to oxidation and may lose their potency faster than powdered creatine.
Liquid creatine, on the other hand, may have a shorter shelf life due to the potential for bacterial growth and degradation over time.
How To Store Creatine
Keep It In A Dry Place
One of the essential things to remember when storing creatine is to keep it in a dry place.
Exposure to moisture can cause the creatine powder to clump, which can affect its solubility and absorption.
To prevent this from happening, store your creatine in a jar with a tight-fitting lid or a plastic bag that seals well.
Avoid Exposure To Heat And Light
Another factor that can affect creatine quality is exposure to heat and light. Heat can accelerate the breakdown of creatine into creatinine, which is less effective in boosting muscle strength.
Meanwhile, light exposure can cause oxidation and degradation of the creatine molecules.
Therefore, store your creatine jar in a cupboard or pantry away from direct sunlight, heat sources, and hot surfaces.
Don’t Store Creatine In The Fridge
While it’s common to store some supplements in the refrigerator, creatine is not one of them.
Freezing temperatures can cause the creatine to crystallize, which can alter its chemical structure and reduce its efficacy. Therefore, it’s best to keep your creatine at room temperature, preferably between 68 and 77 degrees Fahrenheit.
Avoid Contamination
When handling creatine, make sure your hands are clean and dry to prevent contamination.
Avoid leaving the creatine jar open for extended periods or using a wet spoon or scoop to measure the powder. Also, don’t mix creatine with other supplements or substances that could affect its stability or effectiveness.
Check The Expiration Date
Finally, always check the expiration date on your creatine jar before storing it. Using expired creatine can lead to health risks and reduced benefits.
Most creatine supplements have a shelf life of two to three years, depending on the formulation and storage conditions.
If the creatine appears discolored or has a foul smell, discard it.
What To Do If You’re Unsure
If you are unsure about the potency or effectiveness of your creatine supplement, it is best to consult with a healthcare professional or manufacturer for guidance. They can help you determine whether the supplement is still effective and safe to use.
It is also important to be cautious with dietary supplements, including creatine. While creatine is generally considered safe, it can cause negative side effects in some people, such as stomach cramps, diarrhea, and nausea.
People with kidney disease should avoid taking creatine supplements, as they can put additional strain on the kidneys.
Can Expired Creatine Be Harmful?
While it is not uncommon for people to continue using expired supplements, there are some potential risks associated with this practice. One of the primary concerns is that the expired supplement may no longer be safe to consume.
Over time, the ingredients in the supplement may break down, leading to changes in taste, appearance, or smell. Additionally, the supplement may contain harmful bacteria or other toxins that have developed due to the breakdown of the ingredients.
Another potential risk associated with taking expired supplements is that they may lose their effectiveness.
When the ingredients in the supplement start to break down, they may no longer work as intended, leaving you with a less effective product. In the case of creatine supplements, this could mean that you are not getting the full benefit of the product, which could impact your muscle performance and strength gains.
It is important to note that the risks associated with expired supplements can vary depending on the specific product and the length of time since it has expired. In some cases, an expired supplement may be perfectly safe to consume, while in other cases, it could pose a significant risk to your health.
To avoid these potential risks, it is generally recommended that you avoid using expired supplements. Instead, it is best to monitor the expiration dates of your supplements and replace them when necessary. If you are unsure about the safety or effectiveness of a particular supplement, it is always best to consult with a healthcare professional.
Wrapping Up
Creatine is a popular dietary supplement that can help to improve athletic performance and increase muscle mass. While it does not necessarily have an expiration date, its potency, and effectiveness can decrease over time if it is not stored properly. To maintain the maximum effectiveness of creatine supplements, they should be stored in a cool, dry place and away from sources of heat, moisture, and light. It is also important to follow dosage and usage instructions to avoid negative side effects.
Additionally, it is recommended to use creatine monohydrate, the most stable form of creatine, to ensure maximum effectiveness and safety.
If you are a regular user of creatine, it is important to store it properly and be aware of its shelf life. By following these simple guidelines, you can ensure that your creatine remains safe and effective for use, helping you to achieve your fitness goals.
Sources:
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2. Del Favero S., Roschel H., Artioli G., Ugrinowitsch C., Tricoli V., Costa A., Barroso R., Negrelli A.L., Otaduy M.C., da Costa Leite C., et al. Creatine but not betaine supplementation increases muscle phosphorylcreatine content and strength performance. Amino Acids. 2012;42:2299–2305. doi: 10.1007/s00726-011-0972-5. [source]
3. Candow D.G., Chilibeck P.D., Gordon J., Vogt E., Landeryou T., Kaviani M., Paus-Jensen L. Effect of 12 months of creatine supplementation and whole-body resistance training on measures of bone, muscle and strength in older males. Nutr. Health. 2021;27:151–159. doi: 10.1177/0260106020975247. [source]
