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Is Creatine Safe for Teens? [Based on Updated Studies]
Anyone who has walked into a high school weight room knows it’s an environment echoing with clanks of iron and teen chatter about which sports supplements actually work. One particular supplement ingredient inevitably comes up in these conversations: creatine monohydrate.
For teenage athletes, creatine supplementation often serves as a gateway to becoming bigger, faster, and stronger. For parents and coaches, however, the word "creatine" often raises a few eyebrows. After all, numerous myths about creatine use persist, such as the notion that creatine is a steroid (it’s not) and that creatine supplementation causes kidney damage (it does not).
So, is creatine safe for teens? We’ll examine the latest research on this topic to find the answer.
What Is Creatine and How Does It Work?
Contrary to gym lore, creatine is not an anabolic steroid; it is an amino acid-like compound naturally produced in the human body and found in various foods, notably red meat and seafood.
Your body endogenously produces about 1 to 2 grams of creatine per day from three amino acids: L-arginine, glycine, and L-methionine, a process that primarily takes place in the liver and kidneys [1]. The majority of creatine in the body is stored in skeletal muscle, the heart, and the brain to meet physiological demands such as muscle contraction.
For context, a pound of uncooked beef contains approximately 2 grams of creatine, while herring can contain 3-4 grams per pound [2]. As such, achieving a “performance-enhancing” dose (e.g., 3 to 5 grams per day) of creatine monohydrate is really only practical through supplementation.
The Interplay of Adenosine Triphosphate (ATP) and Creatine
Creatine functions as a veritable fuel gauge for muscle cells via the phosphocreatine (PC) energy system. The primary energy currency of your cells is a molecule called adenosine triphosphate (ATP).
When you perform high-intensity exercise, such as sprinting or a heavy bench press, your muscles rapidly metabolize ATP, cleaving off a phosphate group to form adenosine diphosphate (ADP). As ADP accumulates from ATP breakdown, the muscle cell becomes “exhausted” and eventually is unable to exert forceful contractions (known as “muscle failure”).
This is where creatine, specifically phosphocreatine stored in muscle cells, steps in. Phosphocreatine donates a phosphate group back to ADP, rapidly regenerating ATP. This process allows athletes to maintain peak power output for longer.
Intuitively, having more phosphocreatine available in your muscle cells translates to a greater capacity to replenish ATP rapidly. Creatine supplementation achieves this by gradually saturating your muscle creatine stores, which is highly impractical through diet alone.
Potential Benefits of Creatine for Teen Athletes
If safety is the baseline, efficacy is the goal. Why should a teen athlete consider creatine?
- Strength and Power Performance: By enhancing the phosphocreatine energy system, creatine allows greater work volume. Over time, this translates to improved strength, stamina, and explosive force production [3].
- Recovery and Injury Prevention: Creatine may reduce the incidence of musculoskeletal injuries, including cramping and strains, by improving cellular hydration and tissue resilience under heavy loads [4].
- Cognitive Benefits: The brain, like muscle tissue, is metabolically demanding and relies on ATP. Emerging data suggest that creatine supplementation can reduce mental fatigue and improve cognitive processing, particularly for student-athletes balancing academics and sports [5].
Prevalence of Creatine Use in Teen Athletes
In 2019, a surveillance study of 348 male and female adolescent athletes from four countries competing at an international level reported that 25.3% used a creatine supplement [6].
In accordance with previous studies, a considerably higher proportion of male athletes reported using creatine than female athletes (72% vs. 28%, respectively). Additionally, a higher proportion of athletes in the 17-18 year old age group reported creatine use than in the 15-16 year old age group (60% vs. 40%, respectively).
Considering that creatine supplementation has already been on an upward trend in recent years, it’s reasonable to assume that usage among teenage athletes will continue climbing as time evolves. A caveat is that research on the safety of creatine supplementation in teens remains scarce, as we will address in the following sections.
What Research Says About Creatine Safety for Teenagers
The safety of creatine monohydrate is well established in adult populations, but ethical constraints on research with minors have historically left us with fewer data points for adolescents. However, the landscape has changed significantly over the last decade, and a 2025 meta-analysis of 685 human trials concludes that “creatine supplementation does not increase the prevalence or frequency of side effects when compared to participants ingesting placebo” [7].
Recent studies focusing on adolescent athletes (ages 12–18) have found no compelling evidence of adverse effects when recommended dosages are followed [8]. For instance, studies tracking markers of renal (kidney) and hepatic (liver) function in college athletes supplementing with creatine for 12 weeks or longer consistently show no deviation from normal, healthy baselines [9].
Based on the extant data, it is reasonable to conclude that creatine supplementation is safe for teenagers so long as dosage guidelines are adhered to and an adult, preferably a nutritionist or medical practitioner, supervises the process. It’s also imperative that teens choose a high-quality creatine supplement to avoid the risk of ingesting impurities and heavy metal contaminants found in low-grade creatine products, like mercury, arsenic, dicyandiamide (DCD), and dihydrotriazine (DHT) [10].
Position Statements from Medical Organizations
The most authoritative stance on whether creatine is safe for teens comes from the International Society of Sports Nutrition (ISSN). In their 2017 position stand, the ISSN concluded that creatine monohydrate is safe and effective for adolescent athletes (ages 16+), provided they are involved in serious/competitive supervised training, are consuming a well-balanced diet, and use the supplement under appropriate guidance [11].
The American Academy of Pediatrics (AAP) and sporting organizations like the NCAA maintain a more conservative stance by largely discouraging performance-enhancing supplements in favor of a "food-first" approach. Regardless, they do not list creatine as a banned substance, nor do they cite evidence of toxicity. Their caution stems from urging young athletes to build a foundation through proper training and nutrition before seeking nutritional supplements.
Safety Considerations and Proper Dosing for Teens
The adage "the dose makes the poison" applies to every chemical compound; even water and oxygen can be toxic in superfluous doses. While creatine is an essential life-sustaining compound, taking too much can be detrimental to health and performance.
For teens, adherence to proper dosing protocols is a non-negotiable. Adolescent athletes and gym-goers should not be taking mega doses of creatine (e.g., 20+ grams per day) and should instead follow the guidelines below:
Recommended Creatine Monohydrate Dosage Guidelines
For the vast majority of adolescents, a standard daily dose of 3-5 grams of creatine monohydrate is sufficient to saturate muscle stores within 3–4 weeks.
- No Loading Phase: The creatine loading phase (20 g/day for 7-10 days) is popular in bodybuilding circles to achieve results faster, but it is unnecessary and is more likely to cause digestive distress (bloating/cramping) in teens. Slow and steady is the better approach here.
- Timing: As for optimal timing for creatine supplementation, consistency matters more than the exact time of day. Most athletes find that taking creatine immediately before or after their workouts/sports practice is ideal. On rest days, take creatine upon waking or before bed.
- Hydration and Electrolyte Balance: Teen athletes using creatine should increase their water intake by approximately 15–20% to prevent dehydration. Parents should monitor for signs of inadequate hydration, such as dark urine or dry mouth. For more details, see our guide on proper hydration protocols when using creatine.
When Teens Should Avoid Creatine
Creatine is not for everyone. Teens with pre-existing kidney conditions or those with diabetes/blood sugar dysregulation should strictly avoid creatine unless directed otherwise by a specialist, as it can affect kidney filtration markers and blood glucose management.
Addressing Common Parental Concerns
Does Creatine Stunt Growth?
This is the most persistent myth surrounding creatine use in teens. There is zero scientific evidence linking creatine supplementation to the closure of epiphyseal growth plates (i.e., stunted height). This myth likely stems from conflating creatine with anabolic steroids, the latter of which can affect hormonal axes involved in growth and development.
Is Creatine a "Steroid"?
No. Creatine is a naturally occurring, amino-acid-like compound, not a steroid hormone (which has an entirely different chemical structure). Unlike androgenic steroids (e.g., testosterone), creatine does not bind to androgen receptors throughout the body.
Does Creatine Increase the Risk of Muscle Cramps?
Perhaps counterintuitively, research demonstrates that creatine supplementation does not increase the risk of cramping; in fact, several studies suggest it may actually protect against cramping and musculoskeletal injuries [12]. By increasing intracellular water content (a state known as cellular hyper-hydration), creatine can help improve thermoregulation and reduce the risk of heat illness during intense training in hot environments.
However, since creatine increases water retention within muscle cells, the body’s overall fluid needs do rise. As noted in the hydration guidelines above, teens should plan on increasing their water intake by roughly 15–20% to accommodate this shift. If an athlete cramps while on creatine, the culprit is almost invariably insufficient water intake, not the supplement itself.
Is Creatine Allowed for Use by Teen Athletes in Sports?
Yes, creatine is legal in high school and collegiate sports. It is also approved by the World Anti-Doping Agency (WADA) since creatine is not considered a performance-enhancing drug, nor does it confer an unfair advantage for athletes who use it. For a deeper dive into these misconceptions, read our article debunking creatine myths.
How to Choose Quality Creatine Supplements
The supplement industry is notoriously loosely regulated, which is why quality control is paramount for parents.
Third-Party Testing and Certification
Only buy products that bear the NSF Certified for Sport or Informed-Choice tick. These certifications ensure the product has been tested for banned substances and heavy metals.
Avoiding Proprietary Blends and Unnecessary Additives
Avoid proprietary blends. You want a product where creatine monohydrate is the gold standard and the only ingredient (or clearly listed as the only ingredient). If you see a laundry list of stimulants or unidentified herbal blends, put it back on the shelf.
At Transparent Labs, we prioritize this transparency. Our Creatine HMB is third-party tested and formulated based on clinical thresholds, ensuring your teen gets exactly what is on the label—nothing more, nothing less.
The Bottom Line: Should Teens Take Creatine?
Based on the current body of evidence, creatine monohydrate is likely safe for healthy teenage athletes when taken at appropriate dosages (3–5g/day) under supervision. However, supplements are just that—supplementary. They cannot replace a poor diet or lack of sleep.
Before handing a teenager a bottle of creatine, ensure they are meeting their daily protein requirements through whole foods and are following a structured training program. If those boxes are checked, creatine can be a safe, effective tool to support their athletic journey.
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