Is Creatine Safe for Teenagers?
Quick Answer
Probably, yes. For serious athletes 16+, the research we have (about 30 studies) shows no problems at standard doses. But here's the thing: most teens should focus on eating well, training smart, and sleeping enough before worrying about supplements. Creatine is fine, but it's not magic.
Key Points
- ~30 studies in adolescents show no red flags
- Medical orgs are conservative (fair enough)
- Probably safe for serious athletes 16+
- Get parents involved. Have that conversation.
- Most teens benefit more from better nutrition and sleep
Detailed Answer
This one's nuanced. Your body already makes creatine naturally, and teens eat it in meat and fish too. The compound itself isn't some foreign chemical.
We have around 30 studies involving adolescents, and none show safety issues at normal doses. That said, medical organizations like the AAP are cautious. Their reasoning? Teens are still developing, competitive pressure can lead to overdoing it, and honestly, most young athletes haven't come close to maxing out their gains from just training harder and eating better.
The practical answer: If you're 16+ and genuinely serious about athletics (not just "I go to the gym sometimes"), creatine at 3-5g daily is probably fine. But talk to your parents and maybe a sports doc. And definitely don't skip the basics thinking a supplement will do the work for you.
Important Considerations
- Long-term teen-specific studies are limited (adults have better data)
- Under 16? Skip it. Focus on fundamentals.
- Adult supervision is smart here
Evidence Quality
Some quality studies, more research helpful
Key Sources:
- reviewCreatine Use in Young Athletes: Systematic Review (2020)
- guidelineAAP Policy on Performance-Enhancing Substances
- studyAdolescent Athletes and Creatine: 12-month Safety Study
Related Questions
16+ if you're actually serious about athletics. 18+ if you want to be extra conservative. Under 16? You don't need it. Eat, train, sleep. That's your creatine.
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About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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