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Do vitamins expire? What to know about taking expired supplements

Photo credit: Digital Vision. - Getty Images
Photo credit: Digital Vision. - Getty Images

From Netdoctor

Do vitamins really expire? Many of us have a section in our bathroom cabinet dedicated to multivitamins and other health supplements that we haven’t quite gotten around to finishing off. But are they still safe to consume after the best before date?

Vitamins don’t ‘expire’ in the same way food in your kitchen cupboard might. However, supplements do become less effective over time, and the speed and levels to which they degrade varies from vitamin to vitamin.

We asked Dr Sarah Brewer, medical director of Healthspan, about the shelf life of vitamins, the potential side effects and efficacy of expired vitamins, and ways to dispose of them safety and effectively.

Is it possible for vitamins to expire?

Yes, both water-soluble and fat-soluble vitamins expire over time. This includes retinol (vitamin A), thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), biotin (vitamin B7) and folate (vitamin B9).

‘Vitamins are relatively delicate molecules that do break down with time – some quicker than others,’ says Dr Brewer. Vitamin C, for example, is one of the most unstable vitamins. ‘Up to two thirds is lost during food processing, cooking and storage,’ she says. ‘Fruit juices rapidly lose their vitamin C content when exposed to air, even if chilled – virtually all is lost within 14 days.’

Others vitamins and dietary supplements break down far more gradually. Minerals, by contrast, are chemical elements that are stable and do not break down. These include calcium, phosphorus, potassium, sodium, magnesium, iron, zinc, iodine, fluoride, copper, selenium and manganese.



What is the average shelf life of vitamins?

High quality vitamins are designed to account for a loss of efficacy throughout their shelf life. Depending on the product, the shelf life may be one, two, three or more years, says Dr Brewer. Chewable vitamins tend to degrade quicker, because they absorb water more easily.

‘Good quality vitamin and mineral supplements that are made to pharmaceutical standards – known as Good Manufacturing Practice (GMP) – are tested to ensure consistency of dose and that each tablet or capsule still contains the stated level of vitamins and minerals at the end of its shelf life,’ she explains. ‘This is achieved by adding a small amount extra, known as overage, to account for losses during shelf life.’

The way you store your supplements will also contribute to their ability to retain their maximum potency. ‘Supplements should always be stored in their original packaging in a cool, dry place, out of sunlight and preferably in a dark cupboard,’ says Dr Brewer.

Be sure to check the label for specific storage directions. Certain products, such as vitamin E, fish oil, and probiotics, are less stable at room temperature and may lose their potency.



Is it safe to take vitamins past their expiration date?

Vitamins that are past their best before date become less effective as opposed to toxic or poisonous. However, if you notice any discolouration or unusual smells, dispose of the bottle or pack immediately and replace it with a fresh one. Mouldy or damp vitamins may potentially be unsafe to use.

‘After this best before date, the level of vitamins will deteriorate below stated amounts, and you may start to notice off-colours and odours,’ says Dr Brewer. ‘These are unlikely to be harmful but will not provide the same benefit of supplementing your dietary intake of vitamins.’



What are the side effects of taking expired vitamins?

While taking vitamins or other supplements may not be harmful, it may be a waste of time and money.

How to dispose of expired vitamins

There are a few different ways you can get rid of expired vitamins. Some pharmacies may be prepared to dispose of them using the same route as they do for unwanted or out of date medicines, says Dr Brewer.

In the US, the Food and Drug Administration (FDA) recommends mixing expired vitamin tablets or capsules with coffee grounds or cat litter – to reduce the risk of children or animals later getting hold of them and consuming dangerous amounts – before putting the mix in a sealed bag and throwing it into the kitchen bin, she continues.

Whatever you do, don’t flush them down the toilet or they may leach into water supplies.



What is the best way to store vitamins?

It is recommended to keep vitamins in their original containers in a cool, dry place and out of direct sunlight. If possible, avoid more humid and warm areas of the site, such as the kitchen or bathrom.

Rather, it is best to keep them in a bedroom drawer or closet.

Some supplements may benefit from being stored in the fridge, these include:

  • fish oil

  • probiotics

  • vitamin E

  • flaxseed

The takeaway

The shelf life of a vitamin varies depending on its contents and how it’s stored. While vitamins are unlikely to cause any side effects when they pass their best before date, they will lose potency over time.

If you find a bottle or pack of vitamins that has expired, it’s safest to dispose of it and buy a new one. If you have any concerns or questions about the safety of a particular vitamin, seek advice from your pharmacist.



Last updated: 04-06-2020

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