2 min readIF YOU RECENTLY started taking creatine again—maybe because you keep hearing about its exercise benefits or have recently heard about its supposed brain benefits—you might have one big question.
That tub of creatine that’s been sitting in the back of your cabinet for a bit, is it still good to take?
The great news is that researchers have actually studied this very thing—and the answer is relatively straightforward. But to understand how creatine can expire, we have to first dig into how creatine is actually made.
How Creatine Is Made
YOU BODY ACTUALLY produces creatine naturally—about 1 gram a day—and you’ll find it in animals proteins you eat, too. But we’re talking about creatine monohydrate, the synthetic form of creatine found in supplements.
To make creatine monohydrate, supplement manufacturers combine two compounds: sodium sarcosinate, a foaming agent, and cyanamide, a combustable reactive. When these two compounds react under controlled heat and pressure they liquify. Cool that liquid and the crystals make creatine monohydrate. Fun, right? (If you’re interested in seeing this process, Mr. Rogers style, here’s a video.)
How Creatine Quality Degrades
WELL, IT REALLY doesn’t—if the conditions are right.
“Creatine can be stable for years if stored in a dry place,” says Scott Forbes, PhD, CISSN, a creatine researcher and professor at Brandon University.
The key word being “dry.”
Moisture is creatine monohydrate’s greatest threat to quality. Any liquid, even in the air, can begin to degrade the creatine crystals created during the manufacturing process.
This is why you won’t find pre-mixed creatine drinks on the market, says Forbes. “This is dependent on the temperature and the pH, but [creatine] will likely be completely degraded in one week.”
Is It Safe and Effective to Take Expired Creatine?
IT SURE IS, says Forbes, as long as you store it in a dry place and sealed tightly to prevent moisture exposure.
And know that creatine monohydrate is sturdier than you might expect, at least in terms of the temperature stuff. Several studies have analyzed the effect of “thermal stress” on creatine supplements and have found that it can maintain its quality even if stirred into coffee or stored at 140°F for 44 months.
In short: “Creatine can be stable for years if stored in a dry place,” says Forbes. “If there is no liquid, there is likely no creatine degradation even well beyond the expiration dates.”
Paul Kita is a Deputy Editor at Men's Health, where he has covered food, cooking, nutrition, supplements, grooming, tech, travel, and fatherhood at the brand for more than 15 years. He is also the author of two Men's Health cookbooks, Guy Gourmet and A Man, A Pan, A Plan, and the winner of a James Beard Award.
