The Core Issue: Loss of Potency
Probiotics are defined as live microorganisms that, when consumed in adequate amounts, offer a health benefit. This 'live' aspect is critical. The expiration date on a probiotic supplement isn't just an arbitrary marker; it represents the manufacturer's guarantee that the product will contain the labeled number of live Colony-Forming Units (CFUs) up to that date, provided it is stored correctly.
Once that date passes, the living bacteria begin to die off at a much faster rate. This means that if you take an expired probiotic, you are ingesting a lower dose of active cultures than intended, and your body will likely not receive the gut-supporting benefits you were seeking. In one study of expired probiotic products, researchers found that while 22 of 33 tested items still contained some viable bacteria, the majority had cell counts far below the recommended effective dose. In essence, you are consuming a product that has wasted its active life and your money, without delivering the expected therapeutic value.
Is It Dangerous to Consume Expired Probiotics?
For most healthy individuals, consuming a probiotic supplement that is only slightly past its expiration date is not dangerous. The expired product is not likely to become toxic or grow harmful pathogens. The microorganisms in reputable probiotic products are generally similar to those that naturally exist in the human body, so they do not transform into something harmful upon expiration.
However, there are two key caveats to this general safety rule:
- Improper Storage: If the probiotics have been stored incorrectly—exposed to high heat, moisture, or light—their integrity may be compromised. This creates a small, but present, risk of contamination by other microorganisms. Any supplement that has been improperly stored, regardless of its expiration date, should be discarded.
- Vulnerable Populations: Individuals with compromised immune systems, severe underlying health conditions, or premature infants should avoid taking any expired products, including probiotics. In these cases, the potential risks far outweigh the negligible or nonexistent benefits.
How to spot a spoiled probiotic
Even before checking the expiration date, your senses can provide clues about a product's quality. You should discard your probiotics if you notice any of the following:
- An unpleasant or foul odor: This can indicate spoilage or degradation of the product.
- Changes in appearance: Visible mold, discoloration, or unusual clumping in powder or capsules are clear signs to throw it away.
- Unusual texture: For example, a sticky, moist texture in a capsule meant to be dry.
Expired Probiotics vs. Fresh Probiotics: A Comparison
| Feature | Fresh Probiotics (Before Expiration) | Expired Probiotics (After Expiration) |
|---|---|---|
| Efficacy | Guaranteed potency with the full, therapeutic dose of CFUs, supporting gut health as intended. | Diminished or completely lost potency due to a reduced number of viable microorganisms. |
| Safety | Considered safe for most healthy individuals, with the supplement's integrity intact. | Generally safe for healthy people, but risks increase with improper storage. |
| Cost-Effectiveness | Provides a positive return on investment by delivering the advertised health benefits. | Poor return on investment, as you are paying for benefits you will not receive. |
| Taste and Smell | Neutral or as intended by the manufacturer. | May develop off-putting odors or tastes, indicating degradation. |
| Best Use Case | Regular supplementation to proactively support digestive and immune health. | Best to be discarded. Not suitable for addressing specific gut health issues. |
What to Do with Expired Probiotics
If you discover that your probiotic supplements have expired, the most straightforward and recommended course of action is to simply discard them. While it might seem wasteful, continuing to take them is a gamble on potency and provides no real advantage over just buying a new, fresh product. For optimal results, it's always best to use products within their recommended shelf life.
If you're looking for an alternative or have expired supplements, consider these options:
- Fermented Foods: Incorporate naturally probiotic-rich foods like yogurt, kefir, sauerkraut, or kimchi into your diet.
- Check Storage Habits: Ensure you are following all manufacturer storage instructions for new purchases, whether that means refrigeration or keeping the container in a cool, dark place.
- Consider a Different Form: Different formulations, such as capsules versus liquids, have different stabilities. Some strains are more resilient than others. Discuss options with a healthcare professional.
A Note on Dead Probiotics and Postbiotics
Some research has shown that even dead, heat-killed, or inactive probiotic bacteria and their metabolites can still offer certain health benefits, such as anti-inflammatory or immunomodulatory effects. These are referred to as 'postbiotics'. While this is an area of ongoing research, it is important to remember that these inactive components are not the same as a live probiotic culture and will not provide the same benefits. When you buy an expired probiotic, you are not buying a purposefully-formulated postbiotic product. Instead, you're getting a product that simply failed to meet its stated live culture count.
Conclusion
To answer the question, what will happen if you take expired probiotics? The most likely outcome is that nothing will happen at all, as the potency has been compromised. The live, beneficial microorganisms that define a probiotic product have diminished, rendering the supplement ineffective for promoting gut health. While generally safe for healthy individuals, taking expired probiotics is a financial waste and should be avoided. For those with compromised immunity, it's particularly important to stick to fresh, properly stored supplements. To ensure you receive the maximum benefits, always check the expiration date and store your probiotics correctly, or opt for natural sources through fermented foods.
For more information on the use and safety of probiotics, consult the National Center for Complementary and Integrative Health (NCCIH).
