Do Vitamins Expire? Nutritionists Weigh In

When you buy a bottle of vitamins, you’ll likely notice a best-before date stamped on the packaging. But does that mean they instantly become ineffective or unsafe once that date passes? Not necessarily.

Dietitians and doctors explain how long vitamins last, how to store them for maximum effectiveness, and whether it’s safe to take them after they’ve expired. The good news? If you’ve taken an out-of-date supplement, there’s usually no need to panic.

What’s the average shelf-life of vitamins?

In Australia, the Therapeutic Goods Administration (TGA) regulates vitamins and supplements to ensure they meet safety and quality standards. However, manufacturers still include best-before dates, which indicate when they can guarantee full potency.

“Vitamins have a date on the label, but they don’t automatically become unsafe after that day. Instead, they gradually lose potency over time,” says registered dietitian Shyla Davis-Cadogan.

If stored correctly, vitamins can last around two years before they begin to degrade. However, some require special storage conditions. For example, probiotics often need refrigeration and liquid or oil-based capsules may break down more quickly than dry tablets.

Is it safe to take expired vitamins?

Generally, taking expired vitamins isn’t harmful, but there’s a catch. “They won’t necessarily make you sick, but they may not be as effective,” says dietitian Dawn Jackson Blatner. “It’s like eating stale chips—just not as good.”

Before taking expired vitamins, check for signs of spoilage, such as an unusual smell, discolouration or moisture damage. “If in doubt, throw them out,” Blatner says.

The real concern is for those who rely on vitamins to address deficiencies. “Pregnant women need folate from prenatal vitamins to support a baby’s development,” says primary care physician Dr Shanna Levine. “Taking expired vitamins could mean missing essential nutrients.”

People with conditions that require supplementation—such as osteoporosis or malabsorption disorders—should be especially cautious. “Patients recovering from weight loss surgery or those with gastrointestinal issues rely on vitamins to prevent deficiencies,” Dr Levine adds. “Similarly, people with osteoporosis need sufficient calcium and vitamin D for bone health.”

If you need vitamins for medical reasons, check with your healthcare provider before taking expired supplements.

What are the possible side effects of taking expired vitamins?

Most vitamins won’t cause side effects if taken past their best-before date, but they may not deliver the benefits you expect. “There’s no guarantee they’ll still be potent, but they won’t necessarily harm you either,” Davis-Cadogan says.

How to dispose of expired vitamins

Instead of throwing expired vitamins straight into the bin, dispose of them properly to prevent accidental consumption.

“It’s best to mix them with something like dirt or coffee grounds, seal them in a zip-lock bag and then place them in the rubbish,” Davis-Cadogan recommends.

The best way to store vitamins for optimal shelf-life

Heat, humidity, light and air are the biggest threats to vitamin freshness. “Keep them in a cool, dry place out of direct sunlight,” Blatner advises. “A pantry is better than a steamy bathroom cabinet.”

The bottom line

Most vitamins are safe to use for up to two years past their expiry date, provided they show no signs of spoilage. However, their potency declines over time.

Pregnant women and those with vitamin deficiencies should speak to their doctor before taking expired supplements to ensure they’re getting the nutrients they need.

Always remember that supplements are designed to support a balanced diet, not replace it. If you’re pregnant, breastfeeding or giving vitamins to a child, consult a healthcare professional before taking them.