A registered dietitian explains.
Vitamins are substances your body needs for normal functioning.
Dietary supplements encompass vitamins,minerals,herbs, and many other products.
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Vitamins fill nutrient gapsto support health and prevent illness.
Using vitamins when they are still good ensures you are meeting your nutrient needs.
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Vitamin Expiration
Technically, yes, vitamins do expire.
However, manufacturers may list an expiration date on the vitamin package if valid data supports it.
Likewise, best-by dates are not required on supplements.Still, some manufacturers may include one.
The best-by date represents when you should use the supplement for the best taste and texture.
It is unrelated to the vitamins strength.
Many factors influence shelf life.
Some are controllable, while others affect vitamin potency before the supplement reaches your shelf.
Some of the vitamins strength is lost during production.
Poor storageduring production, at the store, and at homecan further contribute to decreased shelf life.
Oxygen exposure, light, humidity, and temperature affect vitamin shelf life.Temperature is especially important.
Fat-soluble vitamins likeAandEare more sensitive to light and oxygen and degrade faster in these conditions.
Chewables and tablets are notencapsulated, so they are more exposed to air and moisture.
Nevertheless, liquid vitamins may go bad before an expiration date.
Recommendations vary regarding the shelf life of opened liquid vitamins.
Moreover, many manufacturers do not list a time frame for consuming the vitamin after opening.
Still, it is recommended that an opened liquid vitamin be used within one year.
However, it is recommended that children or infants use them within ten months.
Are Expired Vitamins Safe to Take?
Limited evidence suggests expired vitamins cause harm.Still, vitamins can mold, and consuming moldy vitamins is discouraged.
Although expired vitamins may be safe to take, they will not be as effective.
Vitamins fill nutrient gaps or improve nutrition-related labs.
Expired vitamins are less potent and may not meet nutrition needs and desired outcomes.
Potency is essential when taking vitamins to address a deficiency.
If you have expired supplements on your shelf, discard them and purchase new ones.
Expired vitamins are not as potent as when new, so they may not resolve a nutrient deficiency.
Dull coloring, cracks, or other textural changes can mean the vitamin has gone bad.
Liquid vitamins may smell foul, change color, or contain bubbles.
Safely discard any vitamins with an altered appearance or smell.
Storage Tips
Store vitamins in a dry, cool place away from light.
Although vitamins are frequently stored in the bathroom, an alternative may be worth considering.
Bathrooms can be humid environments with fluctuating temperatures.
If you purchase vitamins in bulk, utilize the first-in, first-out rule of storage and safety.
Place items with the earliest expiration date in the front and those with the latest date in the back.
This ensures you consume vitamins with a shorter shelf life first.
How to Discard Vitamins
The FDA recommends disposing of unused medications through a take-back program.
If a medication take-back location is unavailable, the FDA provides additional guidance for discarding unused or expired medications.
Most vitamins are on the no-flush list, meaning they should be disposed of in your trash.
The Environmental Protection Agency (EPA) has found no negative environmental effects from flushing vitamins.
Still, the FDA wants to avoid unnecessarily contaminating the water system with improper medication disposal.
Common Misconceptions
Vitamins can lose potency before expiration.
Because of this, some manufacturers intentionally increase the amount of vitamins in their products.Others may do so unintentionally.
Still, try taking vitamins well ahead of their expiration date.
Guidance for Purchasing
Purchasing vitamins can be overwhelming, given the number of available options.
However, strategies exist to help you choose a safe and potent vitamin.
Always check the expiration date before purchasing vitamins.
If purchasing vitamins in bulk, be sure you will take them before they expire.
Look for products that list specific nutrient quantities.
Proprietary blends can contain undesired vitamins or compounds.
Because vitamins are not well regulated, opt for anindependently testedproduct.
Independent testing ensures an additional level of safety.
However, independent testing does not reflect product efficacy; it only ensures a product contains the nutrients claimed.
When purchasing vitamins, choose ones certified byNSF.org,U.S.
Pharmacopeia (USP), andConsumerLab.com, three reputable testing organizations.
When to Consult Your Healthcare Provider
Nutrient needs vary throughout life.
A vitamin supplement can support increased nutrient needs in individuals who arepregnantorlactating.
Similarly, vitamin supplements can benefit older adults who cannot get sufficient nutrients from food.
Vitamin supplements can help ensure you meet nutrient requirements despitefood allergiesor specific diets likeveganorketogenic.
Individuals with knownvitamin deficienciesshould consult a healthcare professional for guidance in choosing a supplement.
Your registered dietitian or pharmacist can help with personalized vitamin and supplement recommendations.
They are also equipped to answer questions about vitamins, including deciphering expiration dates.
Summary
Expiration dates on vitamins reflect a decrease in potency.
Although expired vitamins may be safe to consume, they may be less effective.
If you take an expired vitamin, inspect it for mold, textural changes, or odor.
Store vitamins in a cool, dry, and dark area to help retain potency before their expiration date.
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