Fish oil supplements have become increasingly popular in recent years due to their many health benefits. Fish oil is rich in omega-3 fatty acids, particularly EPA and DHA, which have been shown to reduce inflammation, heart disease risk, and more. With the rising popularity of fish oil supplements, many people have questions about their safety and potency past the expiration date printed on the bottle. In this comprehensive guide, we will cover everything you need to know about the safety and effectiveness of expired fish oil supplements.
What happens when fish oil expires?
The expiration date printed on supplements is the manufacturer’s estimate of when the supplement will start to lose potency. The expiration date does not indicate when the supplement will become hazardous to consume or completely ineffective.
Fish oil supplements may start losing potency after the expiration date due to oxidation and breakdown of the fatty acids over time. The omega-3 fatty acids in fish oil – EPA and DHA – are sensitive to heat, light, and oxygen. When exposed to these elements over time, oxidation occurs, breaking down the chemical structure of the fatty acids.
Oxidized fish oil may lose some of its health benefits, have decreased absorption, and an unpleasant taste or smell. However, consuming oxidized fish oil in the short term after the expiration date is not considered dangerous.
How long does fish oil last after expiration?
Many studies have shown fish oil supplements may remain effective and safe to consume for:
– 1-2 years past the expiration date when unopened
– 6-12 months past the expiration date when opened
If the fish oil is kept in cool, dark storage and the bottle is sealed, potency loss will be slower. Refrigeration after opening can further extend shelf life. The pills may slowly degrade over time after expiration but remain generally safe to consume with minimal potency loss.
However, at some point, the oxidative breakdown that occurs will make the supplements essentially ineffective. Consuming very expired fish oil several years past its expiration provides little benefit.
Signs your fish oil has expired
Watch for the following signs that your opened or unopened fish oil may be too far past its prime:
– Rancid odor – Oxidized fish oil gives off a strong fishy, sour, or paint-like smell
– Change in color – The oil may turn yellow or golden, indicating oxidation
– Change in texture – The oil appears thicker and cloudier
– Fishy or metallic taste
– Upset stomach or digestive issues after taking
Safety precautions with expired fish oil
To enjoy the benefits of fish oil with minimal risk from oxidation after the expiration date:
– Store unopened bottles in a cool, dark place to prevent premature oxidation. The refrigerator can further extend shelf life
– Minimize exposure to heat, moisture, and light once opened
– Never take fish oil that has a rancid smell or taste
– Discard any bottles with signs of leakage, as moisture can accelerate spoilage
– Avoid taking large amounts of expired fish oil at once when first using an opened bottle past its expiration date
– Monitor for any digestive side effects like fishy burps, nausea, or stomach pain
Benefits of fish oil past expiration
While potency may decrease post-expiration, fish oil can often still offer benefits:
– **Heart health** – Omega-3s from oxidized fish oil may still support heart health by reducing triglycerides, lowering blood pressure, and decreasing inflammation.
– **Brain function** – DHA may still aid brain development, protect cognitive function, and improve mood even in oxidized fish oil.
– **Eye health** – Expired fish oil may still contain antioxidants that help reduce dry eye syndrome and age-related macular degeneration.
– **Joint pain relief** – The anti-inflammatory properties of EPA and DHA can ease stiffness and swelling in joints.
– **Skin and hair** – Oxidized fish oil may still improve skin hydration, reduce acne, and make hair shiny.
So while potency decreases, the omega-3s retain some efficacy if the fish oil is not completely rancid.
Risks of taking expired fish oil
Consuming rancid, greatly oxidized fish oil comes with some potential health risks:
– **Gastrointestinal side effects** – Significant oxidation creates breakdown products that can cause nausea, gas, abdominal pain, and diarrhea.
– **Increased oxidative stress** – Highly oxidized fish oil may contain excess free radicals that can contribute to cellular damage and inflammation.
– **Decreased nutrient absorption** – The oxidation process can make nutrients like vitamin A, vitamin D, and CoQ10 harder to absorb.
– **Toxic byproducts** – Lipid peroxides and aldehydes created through oxidation may be cytotoxic and genotoxic.
– **Allergic reactions** – Oxidized proteins or new antigens in spoiled fish oil could trigger allergies and hypersensitivity in some people.
While these risks are most significant with very expired, rancid fish oil, it’s best to discard supplements past 1-2 years expiration.
How to store fish oil to extend shelf life
Proper storage is key to maintaining the freshness and slowing the oxidation process in fish oil after opening. Follow these tips:
– Store unopened bottles in a cool, dark place like a pantry or cupboard. Avoid warm, humid environments.
– Refrigerate opened fish oil and keep away from light. Cold temperatures drastically slow oxidation.
– Choose an opaque bottle. Clear glass exposes the oil to more light.
– Take care not to store fish oil near other cooking oils, as they can accelerate spoilage.
– Always seal the bottle tightly after use to block oxygen exposure.
– Consider switching from a large bottle to smaller bottles once opened to limit air contact.
– Do not store fish oil supplements in the bathroom, as the heat and humidity will speed degradation.
Should you take fish oil that smells or tastes bad?
No, you should never knowingly consume fish oil capsules that smell rancid or have a strong fishy, metallic taste. This is a clear sign the oil has oxidized and spoiled beyond the point of safe consumption.
Discard any fish oil that has developed these characteristics:
– Strong, overpowering fishy or sour smell
– Noticeable darkening and cloudiness
– Sharp metallic or chemical taste
– Stings or burns the throat when swallowing
– Lingering aftertaste
– Upset stomach or obvious gastrointestinal effects
Oxidative breakdown causes harmful free radicals and degradation byproducts that can negate benefits and potentially cause harm if consumed regularly. Always use your senses of smell and taste to determine if fish oil has spoiled before taking it.
Should you continue taking fish oil after expiration?
In most cases, it is safe to continue taking fish oil supplements for 6-12 months past the printed expiration date as long as the product was stored properly and there are no signs of spoilage. The omega-3 fatty acids retain reasonable potency when stored in cool, dark conditions.
However, it is best to discard fish oil more than 1-2 years past expiration, as oxidation is more likely to have rendered the supplement ineffective and potentially toxic. Watch for any changes in smell, taste, texture, or color that signal rancidity.
Always assess fish oil bottles individually, as expiration dates are rough estimates. If you have doubts about the quality, it is safer to replace your supplements with a new bottle for maximum health benefits. Proper storage extends shelf life, so refrigerate opened oil in opaque bottles.
Can taking expired fish oil make you sick?
Consuming slightly expired fish oil supplements is unlikely to make you sick. The FDA allows up to a 20% overage of EPA/DHA compared to what is listed on the label to account for some degradation over time.
Within 1-2 years past expiration, oxidation should be minimal, and these supplements are generally safe, though potency may decrease. Freshness can vary across bottles based on storage conditions.
Significantly expired, rancid fish oil is more likely to cause adverse health effects due to greater oxidative breakdown into aldehydes, ketones, and other compounds that are hard to digest.
Look for these possible symptoms:
– Nausea, vomiting, diarrhea
– Stomach pain or cramping
– Heartburn
– Headache
– Unpleasant fishy burps
– Dizziness
– Rash or itching
Discontinue use if you experience these or other noticeable side effects after taking expired fish oil.
How to check fish oil for freshness
It can be challenging to assess the quality of fish oil supplements just from their appearance. Here are some tips:
– **Odor** – Fresh fish oil should have little or no scent. Rancid oil will have a strong fishy, metallic, or sour smell.
– **Color** – Unoxidized oil maintains a golden-yellow hue. Darkening, cloudiness, or murkiness can signal degradation.
– **Texture** – Oil may look thicker and viscous when oxidized. Check for clumping.
– **Taste** – Capsules should not taste overwhelmingly fishy or have a sharp chemical flavor.
– **Capsule integrity** – Make sure there are no leaks around capsules. Disintegration or stickiness could mean moisture entered.
– **Expiration date** – Assess date relative to purchase date and storage conditions.
– **Storage** – Heat, light exposure, humidity can accelerate spoilage. Refrigeration extends shelf life.
Trust your senses. Rancid taste, texture, and smell means it is not safe to take. When in doubt, do not consume fish oil supplements.
Can fish oil go bad in the refrigerator?
Yes, fish oil can still oxidize and spoil over time even when refrigerated and unopened. However, cool refrigerator temperatures between 35-40°F dramatically slow the oxidation process compared to room temperature storage.
Properly stored in the refrigerator, unopened fish oil may stay freshest for:
– 18-24 months past printed expiration date
– 6-12 months once opened
The expiration date listed is based on room temperature conditions. Refrigeration expands the shelf life.
However, even in the refrigerator, degradation eventually occurs. Signs that fish oil has gone bad in the refrigerator include:
– Strong, fishy odor
– Cloudiness in the oil
– Yellow color darkens
– Thick, gloopy texture
– Rancid taste
– Leaking capsule seal
Always apply the smell and taste tests before consuming fish oil that has been refrigerated past expiration. When it has an overwhelming fishy odor or flavor, it should be discarded.
Will expired fish oil hurt dogs?
Feeding expired fish oil supplements to dogs is generally safe if they are not drastically expired or rancid. However, dogs are more sensitive to oxidation than humans. Taking precautions is important:
– Give only 1-2 years past expiration maximum
– Refrigerate after opening
– Check capsule seal integrity
– Smell fish oil first for any rancid odor
– Start with small dosage to monitor side effects
– Discontinue use if dog refuses the oil
Signs of a reaction to bad fish oil in dogs include:
– Digestive upset like vomiting or diarrhea
– Skin irritation or itchiness
– Paw licking or ear scratching
– Rubbing face after administration
– Lethargy
– Breathing issues
While expired fish oil may provide some benefits to dogs, never give any that smells rancid. Purchase a new bottle if yours is very old or improperly stored. Monitor your dog closely for any adverse reactions.
Conclusion
Generally, fish oil supplements may be safely consumed up to a year past the printed expiration date provided they have been stored properly in a cool, dark place. Refrigeration after opening further extends the shelf life.
However, oxidation still occurs over time, causing potency degradation. Consumption more than 2 years past expiration provides minimal benefits and progressively higher risks.
Rancid fish oil with a strong odor, fishy taste, cloudiness, or color change could cause gastrointestinal issues and should not be taken. Always assess fish oil quality before consuming expired supplements.
Proper storage is key to maximize shelf life. Keep unopened bottles in the pantry or fridge and opened bottles refrigerated. Monitor for any signs of spoilage before taking. With adequate care, fish oil can retain effectiveness and safety for many months past expiration.
