‘Most teens take their cues from friends, coaches, or influencers, rather than health professionals’<\/p>\n
And teenagers aren\u2019t exempt from its promises of optimised performance and marginal gains. One study<\/a> found that 55% of boys reported taking protein powder<\/a> or drinking protein shakes<\/a>, and a recent review<\/a> found that as many as 25.7% of adolescent boys said they have taken creatine<\/a>. <\/p>\n What to read next<\/p>\n But what\u2019s important to unpick here are the specific reasons why teenagers want to take creatine, who they have been influenced by, and, crucially, whether they have a solid understanding of their own physiology and growing bodies\u2019 whole food needs.<\/p>\n How Do Parents Feel About Their Teens Taking Creatine?<\/p>\n Charlotte* has a 17-year-old son who is very active and plays local rugby at a high level. After first trying protein powder a few years ago, he has also recently started supplementing with creatine. \u2018Principally, he began taking it to bulk up for rugby, and he uses it alongside heavy weight training<\/a> and exercise. He takes it every day,\u2019 says Charlotte. \u2018I suppose at least it is being taken for a good reason, i.e. bulking up for the position he plays rather than bulking up for the sake of it as some teens may be doing.\u2019 <\/p>\n Although her son\u2019s coaches encouraged supplementation, Charlotte says it\u2019s another family member who pays for the creatine and pushes him to take it. \u2018It makes me feel a little uncomfortable. In part, this is because I do believe he is getting everything from his diet \u2013 he eats a balanced diet of regular meals cooked from scratch,\u2019 she says.<\/p>\n Related Story<\/p>\n \u2018I would rather be provided with better education from his sports trainers and nutritionists about how to get it in his diet naturally than him taking it as a supplement, or I’d like to see more proven science around it.\u2019 She also worries about how supplements are marketed. \u2018I’m getting overwhelmed with supplements advertising, so if I’m confused, it worries me what teenagers are being bombarded with.\u2019<\/p>\n For Emma*, it\u2019s a similar story. \u2018My 15-year-old son wants to take it [creatine] as he said it will help him lift heavier weights,\u2019 she says. \u2018He goes to the gym about four times a week and says the only way he can start lifting heavier weights and get bigger muscles is by doing things like bulking and shredding and taking creatine.\u2019<\/p>\n Related Story<\/p>\n Emma adds that while she\u2019s happy to add more protein<\/a> and for him to make shakes with oats and other whole foods for additional calories, that\u2019s about as far as she\u2019s comfortable letting him go. \u2018He is taking PE GCSE, so annoyingly, he is also quite knowledgeable about the body, so he seems to have an answer for everything, but I\u2019m standing my ground on this one,\u2019 says Emma, citing a lack of research and formal guidance on creatine supplementation in teens.<\/p>\n Without a clear understanding of the research and guidance themselves, it\u2019s naturally very challenging for parents to have open and constructive conversations with their teens about creatine supplementation. So, to address the knowledge gap, we consulted two top sports nutrition experts for their advice. <\/p>\n Liudmila Chernetska\/\/Getty Images<\/p>\n Why Do Teenagers Want to Take Creatine?<\/p>\n \u2018Teenagers are seeing constant promotion of pre-workouts<\/a>, creatine and other performance products from influencers, athletes and even their peers,\u2019 says leading sports dietitian Jenaed Ruddock<\/a>, on the rise of performance supplement use among young people.<\/p>\n Ruddock is the official sports dietitian for several elite athlete and high-performance organisations, including Cambridge Rowing, Olympic and Olympic-pathway athletes, and the London School of Ballet, as well as being the founder of Nutrition and Co<\/a>, which has a division dedicated to children\u2019s and adolescents\u2019 nutrition. <\/p>\n \u2018There\u2019s also easier access now through online stores, and a perception that supplements are a shortcut to faster gains in sport or appearance. Add in pressures around body image, and it\u2019s not surprising more teenagers are experimenting with supplements,\u2019 adds Ruddock. <\/p>\n ‘There’s a perception that supplements are a shortcut to faster gains in sport or appearance’<\/p>\n A key issue lies in the fact that \u2018most teenagers take their cues from friends, coaches, or influencers, rather than health professionals,\u2019 says Dr David Porter<\/a>, a sports medicine physician at Opus, who previously worked as a club doctor at Chelsea Football Club. <\/p>\n Is Creatine Harmful for Teenagers?<\/p>\n \u2018In adults, creatine is one of the most studied and safest supplements we have. In teenagers, the research is smaller but generally reassuring,\u2019 says Ruddock. \u2018Studies in young athletes and clinical populations haven\u2019t shown harm, and some benefits, like improved training quality and recovery, may extend to adolescents.\u2019<\/p>\n However, both experts agree the caveat here is that studies on teenagers are shorter and smaller than those performed on adults. \u2018I get asked all the time at Opus what my top five supplements would be, and creatine is always at the top of that list because of the huge amount and weight of evidence behind its use,\u2019 says Dr Porter.<\/p>\n Related Story<\/p>\n \u2018Creatine is well-researched and generally safe in adults, but we can’t assume the same for teenagers. The data on children is very limited. Short and long-term use in healthy adults looks fine, but caution is advised in adolescents, particularly in anyone with kidney problems.\u2019<\/p>\n He adds that the performance benefits identified in existing studies that include teenagers \u2018are modest and mostly confined to short, high-intensity resistance training<\/a>.\u2019 <\/p>\n Other supplements like multivitamins<\/a> and omega-3 fish oils<\/a>, which aim to address nutrient gaps and support general overall health, have long track records in children, whereas \u2018creatine is a performance supplement with a good evidence base in adults but not in teenagers, which is why routine use in this group is not recommended,\u2019 says Dr Porter. <\/p>\n Stefan Simonovski\/\/Getty Images<\/p>\n When it comes to undertaking scientific research, though, researchers face a conundrum. Yes, we need reliable scientific evidence to verify the safety and effectiveness of supplementation, but typically, \u2018research in young people is limited because of ethical and regulatory barriers,\u2019 says Dr Porter. <\/p>\n However, as (performance) supplement use rises in young people, both Ruddock and Dr Porter predict more research targeting this population. <\/p>\n ‘Research in young people is limited because of ethical and regulatory barriers’<\/p>\n \u2018Historically, it\u2019s been harder to study adolescents because of ethical considerations, consent, and limited funding, but more sports academies and schools are recognising supplement use among teens, so researchers are starting to address the gap,\u2019 says Ruddock.<\/p>\n What Are the Official Guidelines on Teenagers and Creatine Use?<\/p>\n So, against the backdrop of limited evidence, what does the current official guidance say? \u2018In the UK, creatine isn\u2019t banned, but the guidance is \u201cfood first\u201d,\u2019 Ruddock clarifies. \u2018But the UK Anti-Doping Agency stresses the need for caution, professional oversight, and only using third-party tested products such as those certified by Informed Sport.\u2019<\/p>\n \u2018Adolescents are still developing, and creatine metabolism places an extra load on the kidneys and liver. In theory, this is where problems could arise,\u2019 adds Dr Porter, which is why supplementation in young athletes with kidney dysfunction is strongly discouraged.<\/p>\n In the US, the American Academy of Paediatrics and American Society of Sports Medicine do not recommend creatine use under the age of 18 due to insufficient evidence on long-term effects.<\/p>\n If your teenager insists on taking creatine, however, both experts advise doing so with their doctor\u2019s knowledge and that they don\u2019t exceed the generally recommended 3-5g dose. \u2018Loading phases or high doses are unnecessary and not supported by evidence in this age group,\u2019 says Dr Porter. \u2018It just increases the chance of stomach upset and water retention. Overdosing offers no extra benefit and raises the risk of side effects,\u2019 agrees Ruddock. <\/p>\n Related StoryHow to Have a Conversation With Your Teenager About Creatine<\/p>\n It\u2019s natural for young people to be curious about supplements. What\u2019s important is that we empower both parents and teenagers with the knowledge to make informed decisions.<\/p>\n \u2018To parents, I\u2019d encourage open, non-judgemental conversations. Ask why your child wants to take creatine, help them see the bigger picture around nutrition<\/a> and recovery<\/a>, and remind them that many supplements are contaminated unless properly tested,\u2019 advises Ruddock. \u2018To teenagers, I\u2019d say: the biggest drivers of performance are sleep<\/a>, fuelling your body with enough energy and protein<\/a>, and training consistently. Creatine is just the last 5%.\u2019<\/p>\n Cavan Images\/\/Getty Images<\/p>\n If you do take it, she recommends sticking with 3-5g of creatine monohydrate only, ensuring the supplement is Inform Sport-certified, and avoiding mixing lots of different supplements. <\/p>\n ‘Creatine is just the last 5%\u2019Related Story<\/p>\n When it comes to supplementation, never guess, adds Dr Porter. \u2018Get advice from experts, sports doctors, sports nutritionists and sports scientists who can guide [your teenager] to do what is right for them and the sport they love,\u2019 rather than simply basing it on what their friends are talking about or what someone at the gym is taking. When it comes to supplementation, never guess, adds Dr Porter. ‘Get advice from experts \u2014 sports doctors, sports nutritionists, and sports scientists \u2014 who can guide your teenager to do what\u2019s right for them and the sport they love.’ <\/p>\n Sports Nutrition Advice for Teenagers<\/p>\n Before even considering supplements, whole food nutrition can be very powerful, agree both experts, especially for somebody who is still growing. \u2018Focus on getting enough total energy first \u2013 growth plus sport is very demanding,\u2019 says Ruddock. \u2018Aim for protein<\/a> at every meal and snack, about 1-1.5g per kilogram of bodyweight per day, spread evenly across the day,\u2019 she adds, also highlighting that \u2018carbohydrates are essential for fuelling training and recovery.\u2019<\/p>\n Related Story<\/p>\n Creatine is found in red meat, pork, some fish (including salmon), and poultry. However, \u2018you\u2019d still only get 1-2g a day, which is lower than a supplement dose,\u2019 says Ruddock.<\/p>\n If supplementing, being aware of the potential risks is vital, including \u2018contamination, poor regulation, and unproven benefit,\u2019 says Dr Porter. \u2018Parents need to be aware of this and encourage their children to seek advice from professionals rather than online sources.<\/p>\n \u2018We must ensure that we provide safe guidance for this younger age group and not just assume that because they are safe in adults, they will be in adolescents as well.\u2019<\/p>\n Related Stories<\/p>\n *Names have been changed for anonymity.<\/p>\n Hannah Bradfield is a Senior Nutrition Writer across Women\u2019s Health UK\u00a0and Men\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis.\u00a0<\/p>\n She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World\u00a0and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity.\u00a0<\/p>\n A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n<\/p>\n
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