Does Creatine Expire? Myths and Realities
If you’re into fitness, you’ve probably heard about Creatine. It’s a famous chemical used by athletes, bodybuilders, and gym enthusiasts. Before using it, it is essential to understand how and when to use it and the optimal duration of its usage.
Before jumping directly on the question, we need to know more about it.
What is Creatine?
It is a substance naturally present in our body and sourced from red meat and fish and a game-changer for athletes. It provides energy, power, and strength to the body and reduces tiredness. Athletes use it to push their limits and achieve their goals. It comes in different forms, like Micronized, and Monohydrated being well-known.
Micronized Creatine
Micronized Creatine is a processed version of the compound that is made by breaking it into small pieces. It is easy to dissolve and palatable to use. It is beginner-friendly and safer than other supplements.
Creatine Monohydrate
It is the most common and popular version of the supplement. It improves muscle performance quickly and is apt for high-intensity workouts. It is available in different forms in the market, from pills to powders and capsules.
Now, let’s answer your question.
Does Creatine Really Expire?
Yes, they do. Like every other thing that exists, it will expire someday. However, some research done in the United States of America has found that it has a longer shelf life than the date mentioned on its label.
To be exact, it can last at least one year longer than its actual expiry date. The research found that Creatine Monohydrate can be stable at room temperature for three years; at a temperature of 104 degrees Fahrenheit, it can be stable for 44 months.
If it has expired and started to degrade, it does not necessarily mean that it will be dangerous after consumption; it may not be effective.
While it’s true that it will eventually expire, it doesn’t mean it will go bad before you’ve used it all. This is why storing it properly and keeping these guidelines in mind is crucial. By doing so, you can ensure the longevity and effectiveness of this supplement.
How to Store Creatine?
Avoid moisture: It is crucial to keep the supplement in a dry place, but not overly dry. This is to prevent moisture, which can lead to the growth of bacteria and mold. You can keep it in the tub it came in, ensuring to close it tightly, or you can store it in a clean and airtight container.
Avoid direct sunlight: To avoid high temperatures, keep it away from direct sunlight. An excellent, dry place, like a cabinet away from the sink, will work.
Check consistency: Clumping doesn’t mean it’s expired. However, it indicates some moisture may have gotten in, so keep looking. Check for an unpleasant odor or a change in cooler, taste, or consistency. If you notice these signs, then it may have gone bad.
Frequently Asked Questions
How long does Creatine last?
A tub of this supplement ordinarily lasts from 2-3 years, it is generally lasts longer than the mentioned date on the label. Creatine monohydrate supplements may last up to three to four years past their date of manufacture. The supplement box usually lists an expiration date of one to two years so that you can add another one or two.
Can Creatine cause headaches?
There is no research showing that it causes headaches, but if you are experiencing headaches, it might be because of other factors like dehydration, tension, etc. It is better to seek professional help to find out what is actually causing you headaches.
Does Creatine go bad?
Yes, it does go bad, but after a good and long period of time. It is not dangerous after it expires; it simply slows down its effect. Sometimes, it goes bad when it is not stored properly and comes into contact with moisture or excessive heat.
Is clumpy Creatine still good?
It can’t be considered good, but it has not expired. It gets clumpy because it might come in contact with water. Clumping is not bad, but depending on how much moisture it has, it may lose its potency.
Does Creatine expire once opened?
It will eventually expire after a period of time, but it is close to impossible for it to expire before it is completely used if you use it regularly and store it properly.
How to tell if Creatine is expired?
It is actually difficult to say or identify the product as expired if you don’t have its original packaging. The expired product does not show any harmful symptoms, so we cannot identify it, but it will stop functioning and providing energy and power to the cells and muscles.
Does Creatine expire in water?
We can’t say it expires, but it definitely loses its potential and stops working. That, too, depends on how long it was in contact with water or moisture.
Does Creatine expire if unopened?
Technically, yes, it will expire if you do not open it, but it will only last about five to six years, and that is a very long time to keep it unopened. Also, it actually lasts longer than its labeled expiry date, so logically, it’s very rare that it will expire if unopened.
