Do vitamins expire and are they safe to take?

Vitamin supplements do lose potency over time. However, after their expiration date, vitamins do not generally become unsafe to take.

The rate at which vitamins lose their potency depends on the form of the supplement, the storage methods, and the date of manufacture, according to a 2019 studyTrusted Source.

In this article, we investigate the safety of taking expired vitamins. We also describe the best ways to store and dispose of these supplements.

How long do vitamins last?

The shelf life of a supplement depends on its form, its contents, and how someone is storing it.

Chewable or gummy vitamins are more susceptible to moisture than capsules or tablets. Vitamins in tablet or capsule form may remain potent for several years.

Additionally, some vitamins may last longer than others. An older studyTrusted Source, from 2008, indicates that vitamin C, vitamin K, and vitamin B-1, which is sometimes called thiamine, may break down more quickly than others.

Other factors that can contribute to vitamins losing potency include:

• extreme temperatures
• exposure to light
• exposure to oxygen
• pH levels

Unopened vitamin supplements are more likely to retain their potency because moisture, light, and oxygen are less likely to affect them.

It is worth noting that the Food and Drug Administration (FDA)Trusted Source do not require supplement manufacturers to provide expiry dates on vitamin or mineral supplements.

The companies may choose to include this information, but only when valid data support the date, and when it is not false or misleading. As a result, a person may prefer to only purchase supplements that contain expiration dates.

However, to ensure the quality of supplements, it is a better idea to choose those that have undergone independent third-party testing. These will advertise verification labels. The United States Pharmacopeia provide “USP Verified” certification, for example.

Is it safe to take expired vitamins?

In general, it is relatively safe to take an expired vitamin supplement. It is unlikely to cause harm, as most expired medications and supplements do not usually become toxic.

Military-funded researchTrusted Source, for example, reports that 90% of over 100 prescription and over-the-counter medications tested remained suitable for use, even 15 years after their expiry dates.

These findings suggest that expired medications are still generally safe to use — with some exceptions.

Regarding supplements, a person should not take those that:

• show signs of mold
• have a strange odor

Immediately dispose of vitamins that look moldy or damp or have an unusual smell.

For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub.

Side effects of taking expired vitamins

As research indicates that expired vitamins are typically safe to take, these products are unlikely to cause side effects just because they are out of date.

However, if a person is unaware that their supplement has expired, they may believe that they are consuming more nutrients than they really are.

For example, a person on a vegan diet may need to take a vitamin B-12 supplement regularly to stay healthy. Taking an expired supplement may mean that they are not getting enough of the vitamin.

A vitamin B-12 deficiency can cause complications such as shortness of breath, depression, and neurological problems.

Overall, if a person relies on a supplement to fill a gap in their diet, they should keep track of the supplement’s expiration date.

Another example involves folic acid during pregnancy. Expired folic acid supplements may not deliver enough folate to the woman and the developing baby.

Consuming enough folic acid is important during pregnancy, as it decreases the likelihoodTrusted Source of birth abnormalities.

Vitamin supplements can cause side effects, though this is unlikely to relate to their expiration. Anyone who experiences adverse effects of a nonessential supplement should stop taking it.

How to store vitamins

To ensure the maximum shelf life of vitamin supplements, it is best to store them in their original containers and in a cool, dry place out of direct sunlight.

To reduce the risk of heat and moisture affecting the supplements, it may not be advisable to store them in the kitchen or bathroom.

However, it is crucial to read the storage instructions for each supplement — on the bottle, packaging, or leaflet — carefully.

Instructions may be different for specific supplements. For example, a person can freeze some fish oil supplements to lessen their aftertaste, but other fish oil products should not be stored at temperatures below 59ºF.

The same is true for probiotics: Some are best kept in the fridge, while others should not be refrigerated.

How to dispose of expired vitamins

Disposing of expired vitamins incorrectly increases the risk of children or animals consuming them, which could have serious consequences.

The FDATrusted Source provide the following instructions for the disposal of unused medications. The same guidance can apply to expired vitamin or mineral supplements if there are no alternate instructions on their packaging:

1. Remove the supplements from their containers.
2. Mix them with coffee grounds, cat litter, or another unpleasant substance.
3. Place the mixture in a sealable bag or container.
4. Seal it and place it in a garbage can.

This deters animals and children from touching or eating the unwanted supplements.
Also, do not flush supplements down the toilet, as this can contaminate the water supply.

Summary

Vitamins and other supplements lose potency over time, and the expiration date can indicate when these supplements have lost a significant amount of potency. However, even then, they are not usually toxic.

Even so, taking expired supplements may lead to deficiencies if people believe that they are ingesting more of the nutrient than they really are.

It is a good idea to dispose of expired vitamins safely and purchase new products.

Should I Take Vitamin And Mineral Supplements?

Should we take vitamin and mineral supplements, are they a complete waste of money, do they do more harm than good? These are questions millions of people around the world ask, probably because there are so many conflicting studies.

The answer to “Should I take vitamins?” is not a simple yes or no one, says Stacey Zawacki, a Sargent College clinical assistant professor and director of the Sargent Choice Nutrition Center, at Boston University.

Zawacki explains that “everyone is unique”. She says that the health care professional, usually a registered dietitian, needs to find out what the individual’s nutritional needs are, their food preferences, health goals, and other factors.

Over half of all Americans take dietary supplements – the percentage of Americans who took vitamin and/or mineral supplements grew from 40% in 1994 to 53% in 2006.

When asked whether she takes supplements herself, Zawacki says she does not, but emphasizes that whether or not she takes them really is irrelevant. Taking supplements is a personal decision based on an individual’s knowledge about their needs, their diet and life stage.

People who are wondering whether they should take vitamin and/or mineral supplements should check with a registered dietitian. The hour-long consultation will definitely cost a great deal less than what the majority of people spend on tablets and capsules over a 12-month period.

Patients with high blood pressure, diabetes, and other diseases driven by dietary factors may well have health insurance cover for counseling.

Zawacki says “What I do as a first step, is ask, ‘What are you currently eating?'” This is followed by a close analysis of the client’s diet, and checking where deficiencies may exist. If one is identified, for example, the person’s vitamin E intake is lower than what is recommended by the Institute of Medicine, before recommending vitamin E supplements, she will advise adding spinach, sunflower seeds, almonds and other vitamin-E-rich foods to their diet.

Adding foods with high targeted nutrients rather than supplements also provide the patients with protein, fiber, and other nutrients. There is no tablet or capsule that contains all that, Zawacki explained.

Some foods are rich in a wide range of vitamins and nutrients

Spinach – rich in iron, potassium, vitamins A, C, E, and K, and magnesium.

Blueberries – these berries are an antioxidant “super food”, rich in phytoflavinoids, vitamin C and potassium. Apart from lowering your risk of cancer and heart disease, they also reduce inflammation.

Sweet potatoes – rich in vitamins A, B6 and C, fiber, potassium, carbohydrates, and carotene (the pink, yellow ones).

Oily fish – rich in omega-3 fatty acids. Examples include salmon, herring, sardines, tuna and mackerel. They help arthritis and lower the risk of heart disease, memory loss and possibly some of the symptoms of Alzheimer’s disease. Walnuts, flax seeds and fortified eggs are also rich in omega-3s.

Wheat germ – part of wheat that germinates and grows into a plant; the seed’s embryo. Unfortunately, during food processing when cereals are refined, the germ and the bran are often milled out. Wheat germ is high in folate (folic acid), thiamin, zinc, magnesium, phosphorus, fatty alcohols, fatty acids, and vitamin E. It is also a great source of fiber.

Avocados – very rich in B vitamins, as well as vitamins E and K. Studies have shown that regular avocado consumption can reduce blood cholesterol levels. Do not avoid avocados because they are high in fat – avocados contain monosaturated (good) fat.

Oats – oats are rich in B vitamins, potassium, folate, fiber, and complex carbohydrates.

If you add some of these “super foods” to your daily diet, there is a good chance your “nutrient gap” will be filled, Zawacki said.

What if lifestyle, diet and other factors are not enough?

Zawacki will recommend vitamin or mineral supplements if the patient’s lifestyle, food preferences, state of health, or allergies make it improbable that they will meet their nutritional requirements just with diet.

It is the dietitian’s job to help the patient determine the best form of that particular vitamin, what time of day it should be taken to optimize absorption, as well as making sure there is no interaction with any medications the patient might be on.

Should I take a supplement anyway, just in case?

If somebody has a good, well balanced, nutritious diet, there should be no need for any multivitamin supplements. Several factors should be excluded first, some people need supplements because they might have problems absorbing nutrients, pregnant women need certain supplements, your age may be a factor in some cases, some patients with chronic diseases require supplements.

Women who are at risk of pre-eclampsia should take a dietary supplement containing L-arginine and antioxidant vitamins from their 20th week of pregnancy.

If you exercise a lot, take part in endurance sports, such as marathons, you should see a health care professional and get advise on your dietary and possibly supplement requirements.

Some scientists say supplements will not do you any harm, and may do you some good. Research has been contradictory and confusing for lay people. Swedish researchers found that taking multivitamins regularly, long-term can increase the risk of developing breast cancer.

Zawacki advises:

“If you decide to take a multivitamin, choose a reputable brand (look for a seal of approval from ConsumerLab, NSF, or United States Pharmacopeia) that doesn’t include more than 100% of the nutrients recommended for your gender and life stage. But keep in mind, if you’re getting the nutrients you need from your diet, there’s no strong evidence that extra nutrients are going to help you.”

Source - Medical News Today