Is It Safe to Use Expired Vitamins? The Truth About Vitamin Shelf Life
When you buy a bottle of vitamins from a nutrition store, you’ll probably notice a best-by date on the bottom of the jar. But that inscribed number isn’t a hard-and-fast rule—there is some nuance to it, which begs the question: Do vitamins expire, actually?
Meet the Experts: Shyla Davis-Cadogan, R.D., a registered Dietitian at Culina Health, Dawn Jackson Blatner, R.D.N., registered dietitian and author of The Superfood Swap, and Shanna Levine, M.D., primary care physician at Goals Healthcare.
Below, registered dietitians and a doctor explain the shelf-life of vitamins and how it varies, plus how to store your vitamins for optimal use and the safety risks of consuming vitamins when they’re past their prime. The good news is, if you’ve accidentally taken a supplement that’s a little old, you don’t have to be too concerned.
What’s the average shelf-life of vitamins?
First of all, it’s important to note that the Food and Drug Administration (FDA) does not review or approve dietary supplements for how safe or effective they may be (though brands are prohibited from marketing products that are “adulterated or misbranded.”
“Vitamins will have a date on the label, but it doesn’t mean that they are automatically expired on that day. The FDA doesn’t require an expiration to be listed on the label, but most manufacturers still choose to do so,” explains Shyla Davis-Cadogan, R.D., a registered Dietitian at Culina Health. “The date represents when manufacturers can guarantee the full strength of the supplement. Rather than becoming unsafe, they lose potency slowly over time.”
If they’re stored in optimal conditions, you can get the most bang for your buck. Best case scenario, the average shelf-life of vitamins is two years, Davis-Cadogan adds. There are some vitamins that come with special storage instructions, so it’s important to thoroughly read labels, Davis-Cadogan says. For example, probiotics—which are usually sold in the vitamin aisle—sometimes require refrigeration. Also, capsules that contain liquid or oil may deteriorate more quickly than those that don’t.
Is it safe to take expired vitamins?
Taking expired vitamins is generally considered safe—but there’s a catch. “Usually, expired vitamins won’t harm you, but likely will lose potency. It’s like stale chips or flat soda… not dangerous, just not as good,” says Dawn Jackson Blatner, R.D.N., registered dietitian and author of The Superfood Swap. Still, it’s important to inspect your vitamins closely before taking the plunge. Specifically, if they smell funky, look discolored, or have moisture damage, it’s not worth the risk. “If in doubt, toss them out,” Blatner concludes.
It’s also important to consider expired vitamins’ lesser potency if you’re at risk of being deficient in something. “Pregnant women and women trying to conceive should be taking prenatal vitamins. The most important reason is the folate supplementation,” says s Shanna Levine, M.D., primary care physician at Goals Healthcare. So if you’re taking expired vitamins, you may not be getting all of the nutrients your baby needs for proper development, especially if your diet is lacking.
Likewise, if you have a vitamin deficiency, it’s probably best to keep your supply fresh. “People with malabsorption in their stomach or intestines, such as patients after weight loss surgery or patients with gastrointestinal issues, need robust vitamin supplementation to maintain deficiencies,” explains Dr. Levine. “Additionally, patients with osteoporosis require adequate calcium and vitamin D to maintain bone health.”
To be safe, if you’re vulnerable to deficiency, you should always check with your health care provider to see if you’re okay to take expired vitamins. They will steer you in the right direction—and most likely toward a new bottle.
What are the possible side effects of taking expired vitamins?
“There isn’t a promise that the vitamin will pack a full punch if you take it after the expiration date, but there aren’t any notable side effects,” says Davis-Cadogan.
How to dispose of expired vitamins
“It’s recommended to mix supplements with dry matter like dirt, coffee grounds, or something else that would prevent someone from eating it. Then, bag it up in a zip-lock bag and toss it in the trash,” says Davis-Cadogan.
The best way to store vitamins for optimal shelf-life
Elements like heat, humidity, light, and air are the “main enemies of vitamin freshness,” says Blatner. “Keep them cool, dry, and out of the sun.” So, probably not in your medicine cabinet. “Your pantry beats a steamy bathroom every time,” she adds.
The bottom line
Most vitamins are considered safe for up to two years past their expiration date (unless they contain mold), but may become less potent over time. Pregnant women and people in need of regular supplementation due to deficiency should talk to their doctor before relying on expired vitamins.
Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.
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