How To Know If Your Vitamins Are Expired + Tips For Making Them Last
Unlike the food in our pantries, we tend not to be as vigilant with the expiration dates of other products (think tampons, essential oils, sunscreen, and even vitamins.) If you've ever stumbled across an old bottle of vitamins or supplements and wondered if they were still safe to consume, well, the answer isn't so straightforward.
To help break it down, mbg chatted with doctors, pharmacists, and researchers about how long they last, and the best tips for storage and disposal.
First of all: what's the difference between vitamins and supplements?
Supplements are an umbrella term, and vitamins can fall underneath that umbrella, explains nutrition scientist and mbg director of scientific affairs Ashley Jordan Ferira, Ph.D., R.D.N. "Supplements can include vitamins, minerals, herbs/botanicals, amino acids, fish oil/omega-3, probiotics, and even macronutrients (carb, dietary fiber, protein, fat) like in a protein powder."
How long do vitamins last?
The shelf life of vitamins and supplements varies by product. If the product has an expiration date listed, it means the company should have conducted stability studies to determine how long the product remains potent.
Ferira explains, "Potency simply means that the ingredients in the product remain at or above the dose they are listed at on the 'supplement facts' panel on the back of the product."
Other companies may choose to list a manufacturing date instead. "If stored properly, most vitamins have a shelf-life of up to two years," holistic pharmacist Joanna Lewis, PharmD, says. Meaning, they essentially 'expire' two years after the manufacturing date.
If you’re unsure if your product is expired, check the manufacturer’s website or consult a pharmacist.
Is it safe to take expired vitamins & are there side effects?
"If there's an expiration date listed on a vitamin, there is data to support that date,” Ferira says. “Therefore, it's not prudent to consume vitamins, or any dietary supplement (minerals, multivitamin, botanical, probiotic, omega-3, amino acids, etc.) for that matter, beyond that date."
Echoing Lewis' insight, Ferira puts it this way: "Unless stated otherwise on the product, two years is a useful rule-of-thumb for gauging expiry, and thus, safety for consumption.”
So in general, taking vitamins or supplements past their use-by date is not recommended. According to Lewis, vitamins likely won’t notably spoil (such as milk, for example), but they will lose their potency.
What's more, “aside from highly probable loss of potency due to inevitable ingredient degradation over time, there can be other issues like ingredient interactions, oxidation, and microbial growth that can occur,” says Ferira.
What affects a vitamin's expiration date?
Several factors can affect a vitamin expiration date, including packaging, storage, ingredients, and composition.
Type of vitamin.
Nutrients or bioactives in tablet, capsule, or softgel/gelcap delivery forms tend to be the most stable, whereas gummies, powders, tinctures, and other liquids tend to be less stable.
That's because "tablets, capsules, and softgels pack in or enclose the ingredients, while powder and liquid delivery formats simply have more exposed surface area by design," says Ferira. "This means more potential opportunities for oxidation and introduction of microbial growth by the user or their environment over time. Clean hands and secure packaging can go a long way to mitigate these things."
Sometimes a shorter expiry has more to do with texture and palatability. "Generally, gelatin and pectin-based gummy vitamins have a shorter shelf-life because these confections can get too hard and less enjoyable to consume," Ferira says. "Depending on the brand and formulation, gummies can last one to two years, so check the packaging,” she adds.
And if you're taking a powdered vitamin, Lewis says the average expiration date is typically up to one year after it's opened, but can vary by brand.
The makeup of the vitamin.
The ingredients inside the vitamin can also be determinants of long or shorter shelf life.
For example, oils (think: fish oil, flaxseed oil, hemp oil) will naturally oxidize over time. Most manufacturers will add antioxidant ingredients, like tocopherols (vitamin E) and rosemary or ascorbyl palmitate to protect oil-based supplements for longer periods of time, Ferira explains.
Four targeted strains to beat bloating and support regularity.*
The shelf-stability of probiotics will vary depending on their bacterial makeup. Different strains of probiotics have different sensitivity levels, which can prevent or allow them to be freeze-dried. This is what differentiates refrigerated probiotics from shelf-stable probiotics. The best way to find out is by checking the label, board-certified internist Vincent M. Pedre, M.D., says.
“Also, it's important to remember that while most probiotics are comprised of live bacteria, some are not (e.g. spores like Bacillus coagulans)," Ferira says, "and that's OK, if each probiotic strain has been studied for safety and efficacy.”
The container (and the lid).
Glass bottles are not only more environmentally friendly than plastic bottles, but they may also better support the shelf-life of vitamins and minerals—specifically amber glass bottles. "Amber glass has light-filtering properties, protecting against UV light,” Ferira says.
In terms of the lid, experts recommend keeping the lid sealed until you plan to take them. "Furthermore, tamper-evident packaging and a cap with a threaded design are critical features for achieving a truly tight seal, which is paramount for keeping the vitamin or supplement ingredients safe and fresh,” she says. “Without a tight seal, air, humidity, and other factors (think contaminants like microbes) can potentially compromise the contents."
How they're stored.
It's best to store vitamins in a cool, dark place. "Keeping them away from light, humidity, and heat (don't leave them in a hot car) will extend their shelf life and ensure that they don't degrade faster than the package labeling," Lewis says. "Also, some probiotics and supplements (vitamin E, flaxseed) will last longer if refrigerated, so make sure you honor the requirements on their packaging."
Ferira adds, "Other culprits for excessive humidity and heat are the bathroom and the kitchen close to your stove/oven, so avoid storing your vitamins and supplements near these locations."
What about on-the-go or travel containers for vitamin storage? While you can use day-of-the-week storage containers, make sure to keep only a week’s worth of supplements in there. The bottle your vitamins or supplements came in was created to ensure potency and purity, so that’s the safest place to store them.
How to dispose of vitamins and supplements.
To properly dispose of vitamins and supplements, follow the instructions on the packaging. If there are no instructions, the FDA says to drop the product off at your local pharmacy, or check to see if the product is safe to flush (here: FDA flush list).
If the product is not safe to flush, follow these FDA recommendations for disposal:
- Crush the product up and mix it with coffee grounds, cat litter, or mulch.
- Place the mixture in a sealed bag.
- Dispose of the bag in your trash.
- If your container happened to list personal information, remove it, and recycle the bottle accordingly.
The expiration date on vitamins may not be as straightforward as your groceries, but it is important to pay attention to their shelf-life to ensure greatest efficacy and safety. What they're made of, what form they come in, and how they're stored all play a role.