Creatine is one of the most popular supplements available today on the market. There are many types of it but the most researched one is creatine monohydrate.
Regardless of its form research shows that creatine supplements increase strength, muscle growth, and resistance during training and other health benefits.
However, you may wonder if goes bad after some time and how safe it is. In this post, you’ll learn more about creatine, if it’s safe to consume after the expiration date and if it has side effects.
What is creatine?
It is a molecule produced inside your body from amino acids, mainly made in the liver. What it really does is helping regenerate the ADP, an organic compound found in metabolism that is essential for the flow of energy in living cells. It starts to act during high energy demanding tasks such as intensive mental and physical activities.
Even though it is known to be a safe supplement, you might have questions about its expiry date if it’s still safe to be taken.
How long does creatine last?
Most creatine supplements list a two to three year expiration date after production. However, research shows that supplements, in general, can be used even after the expired date.
Based on the testing, researchers have concluded that supplements can be used even after 1 year of the expiring date. It can go even up to 66 months, but the stability period is variable. The scientist’s data shows that if most supplements are stored in optimal conditions, their expiration date can be prolonged.
Creatine monohydrate is known to be one of the safest and most researched supplements, studies show that long time consumption has no negative effect on your health.
Also, over time it is less likely to break down into creatinine, the waste product of creatine. It can last more than three years even at increased temperatures of 60 °C, 140 °F. It is recommended to keep it in a cool, dry environment in order to preserve it.
There’s no evidence that the newer forms of creatine are more beneficial and stable.
Does expired creatine have side effects?
Creatine monohydrate is safe for consumption and can last years after the expiry date, without any side effects. This is because it doesn’t decompose the same way as other supplements such as whey or fish oil do. It doesn’t contain any constituents that may rot quickly and cause a bad smell.
However this varies between types of creatine, the one with flavors and additives is more likely to cause negative effects after the expired date.
You should be careful not to leave the tub open this may cause the creatine to act in negative ways. If left open for a few days at room temperature or has been exposed to liquid it’s going to lose its efficiency.
If you find the creatine has become a bit lumpy you shouldn’t worry, most likely it has been exposed to some amount of moisture. You should still gain the benefits and it won’t cause any harm.
However, if you notice a strong smell, changed color or even strange taste, then you should stop to consume it. These are the sings that bacteria have been infiltrated inside your creatine tub.
This shouldn’t really happen unless you leave the tub open for a few days at room temperature so keep this In mind.
Creatine is not that expensive so just to be safe get another bottle and you’ll have nothing to worry about.
Also, you may experience weight gain, so be sure to workout accordingly. You can’t avoid it, and it happens pretty quickly, too. Creatine works by pulling water into the muscle cells. This leads to a boost of protein synthesis, which will cause the muscle fiber to grow.
You can only build muscle if you take advantage of the extra energy and actually work out.
Conclusion
Creatine monohydrate is a well researched and safe for consumption supplement, with many positive effects. It can last even a few years after the mentioned expired date if kept in optimal conditions. That is in a cool and dry environment without the tub open.
In order to really take advantage of its benefits, you have to work out otherwise you’ll gain weight. If you notice that the creatine smells bad, has a change of color or strange taste, stop taking it. These are the signs of bacteria, just buy another tub.