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THE ATHLETIC BENEFITS of creatine supplementation<\/a> are widely researched and reported\u2014with one important caveat. The body of scientific evidence has shown creatine to help boost performance in adults.<\/p>\n This has not stopped some influencers from saying that they give their children creatine. Rhonda Patrick, Ph.D., has said<\/a> that she gives her son 2.5 grams of creatine per day for performance. \u201cThere\u2019s a lots of studies out there now in elementary school children showing that if they supplement with creatine that they can improve their [\u2026] agility and a variety of different sports performance parameters,\u201d Patrick has said.<\/p>\n Kathryn Lauren, a holistic wellness influencer, said<\/a> that she gives her kids creatine because \u201cit has been shown in research studies to enhance physical development as well as muscular strength. However it\u2019s also been shown to enhance cognition, learning, and memory.\u201d<\/p>\n Except when you investigate these claims, the evidence behind them is shaky, at best.<\/p>\n Which isn\u2019t great, because according to a 2026 study<\/a> in the Annals of Epidemiology more and more kids are taking creatine\u2014and boys especially.<\/p>\n When I asked dietitians<\/a> and pediatric health experts if giving kids creatine is effective or safe, they had serious concerns. So before you consider scooping the supplement for your own kids, there are a few important things you should know.<\/p>\n Is Creatine Effective in Kids?<\/p>\n MAN, WE HAVE absolutely no idea.<\/p>\n When influencers do mention research, they seem to cite two pieces of literature: a 2021 review<\/a> in the journal Nutrients and a 2025 opinion article<\/a> featured in the journal Frontiers in Nutrition.<\/p>\n That 2021 review assessed nine studies from 1999 to 2017, all of which had sample sizes of 20 or fewer adolescent athletes. The dosages of creatine monohydrate<\/a> largely focused on higher amounts (20 or 25 grams) for short durations (four to nine days).<\/p>\n While many of these studies did report improvements in athleticism\u2014”sprint swimming performance,\u201d \u201cdynamic strength\u201d\u2014they were really small studies.<\/p>\n Even the researchers hit on this in their conclusion: \u201ca dire need exists for prospective randomized, double-blind, placebo-controlled trials examining the safety and efficacy of creatine among children and adolescent populations; both among athletes and the general population.\u201d<\/p>\n And the 2025 opinion article is just that: an opinion; not a study. The research cited on childhood and adolescent creatine supplementation within that piece is \u2026 the 2021 Nutrients review.<\/p>\n To summarize all this: \u201cWe don’t know the long-term effects because the studies on kids and creatine are small and short,\u201d says Abby Langer, RD<\/a>, a Men\u2019s Health Nutrition Advisor. \u201cThere’s just not enough data to show efficacy and rationale for its use in that population.\u201d<\/p>\n This extends to the supposed brain health benefits of creatine supplements in children\u2014of which there\u2019s been little to no research. Yes, there\u2019s emerging and promising research<\/a> into adults on creatine as it relates to cognitive function, but, again, emphasis on adults.<\/p>\n And, not for nothing, you have to consider funding and potential conflicts of interest in the existing scientific research. The 2021 review was funded by Alzchem<\/a>, a company that owns Creapure<\/a>, a brand of creatine. The 2025 opinion article was funded by DBSS Research Division<\/a>, which has connections to KreaFood<\/a>, a company with creatine-fortified products.<\/p>\n Is Creatine Safe for Kids?<\/p>\n IT DEPENDS HOW you define \u201csafe.\u201d<\/p>\n Physiologically, what little research exists does indicate that adolescents who take creatine don\u2019t experience kidney, liver, or heart issues.<\/p>\n Just this year, researchers<\/a> (who reported no funding or conflicts of interest) assessed a handful of studies on creatine supplementation and health issues in kids. They found that \u201cno consistent short-term safety signals were identified in renal, hepatic, hematologic, or cardiometabolic outcomes within the studied durations.\u201d<\/p>\n That said, they also mentioned this: \u201cThese findings should be interpreted cautiously given the small number of studies, heterogeneity of included populations, limited long-term data, and methodological constraints.\u201d<\/p>\n So basically, what that 2021 Nutrients review reported: All this is too new and we need much, much more research.<\/p>\n \u201cThere is not currently high-quality evidence to conclude that creatine supplementation is clearly safe or effective for children and adolescents,\u201d says Jason Nagata, MD<\/a>, an associate professor of pediatrics in the Diving of Adolescent & Youth Adult Medicine at the University of California, San Francisco.<\/p>\n Plus, supplements in general, are a risky business.<\/p>\n \u201cDietary supplements in the U.S. are not tightly regulated, so products may contain contaminants, inaccurate ingredient labeling, or additional substances not listed on the package,\u201d says Dr. Nagata.<\/p>\n And then there\u2019s the psychological side of things.<\/p>\n \u201cThe use of legal performance-enhancing supplements may normalize a broader culture of performance enhancement among adolescents,\u201d he says.<\/p>\n Dr. Nagata\u2019s research<\/a> has found that creatine use (and the use of other legal supplements) can precede or increase openness to anabolic-androgenic steroid use<\/a> later in life.<\/p>\n Finally, there\u2019s the issue of mental health: \u201cIn adolescent boys, supplement use can become tied to body dissatisfaction, pressure to gain muscle quickly, and muscle dysmorphia<\/a>,\u201d says Dr. Nagata.<\/p>\n Should Kids Take Creatine?<\/p>\n NO.<\/p>\n \u201cThe general consensus remains that it’s unnecessary for young athletes who haven’t maximized their foundational habits. They get far greater returns from focusing on adequate protein, sleep, and consistent training,\u201d says Brian St. Pierre, RD, CSCS<\/a>, a Men\u2019s Health Nutrition Advisor. \u201cThe lack of long-term data in that specific cohort keeps me cautious.\u201d<\/p>\n Caution also seems to be the approach of the American Academy of Pediatrics<\/a>.<\/p>\n The AAP, too, has conducted research<\/a> about the link between supplement intake in adolescents and the use of performance enhancing drugs later life. They\u2019ve also issued cautionary guidance<\/a> on performance-enhancing supplements, including creatine.<\/p>\n \u201cIt is important to keep in mind that the biggest factor affecting athletic performance in young athletes is maturation and skill development,\u201d says Michele Labotz, MD,<\/a> associate professor in the department of pediatrics at Tufts University School of Medicine, speaking on behalf of the AAP.<\/p>\n Langer sums it up this way: \u201cI honestly struggle to think of any situation where I’d recommend creatine supplementation to a child. There’s a common perception among adults that we can out-supplement a bad diet; we shouldn’t be giving that messaging to our kids. It’s so much safer, and more helpful, to teach them the benefits of a balanced diet, getting adequate rest, and not believing everything they see on social media.\u201d<\/p>\n 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.<\/p>\n![\"Headshot](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/06\/b8ca9e3b-aaed-41d7-bb07-711d45521c25_1734448809.jpg\" "\\"Headshot")
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