Is Creatine Safe and Effective for Teenagers? A Dietitian’s Guide for Parents and Teen Athletes

May 27

Wondering if creatine is safe for teens? You’re not alone. As creatine continues to be one of the most researched and effective supplements for strength, performance, and even brain health—more parents and teenage athletes are asking the same question:

“Should teenagers take creatine?”

Let’s break down what the research says and what I recommend as a registered dietitian working with youth athletes and fitness-focused families.

What Is Creatine and Why Do Teen Athletes Take It?

Creatine is a naturally occurring compound found in muscle and brain tissue. It helps the body produce ATP (adenosine triphosphate)—your cells’ primary energy source during short bursts of high-intensity movement like sprinting, lifting, or jumping.

Because of this, creatine supplements for teens have gained popularity, especially among high school athletes looking to improve strength, power, and workout performance.

Is Creatine Safe for Teenagers? What the Research Says

According to decades of clinical studies—and the International Society of Sports Nutrition (ISSN)—creatine monohydrate is not only safe for adults but also for teenagers aged 15 and older, as long as they’re supervised and follow proper dosing guidelines.

Dr. Layne Norton, PhD, also highlights creatine’s role in supporting cognitive function and mental performance under stress, making it beneficial for both physical and academic performance in high school students.

-Studies show creatine may reduce mental fatigue, improve focus, and even support long-term brain health.

Most importantly, creatine is not a steroid, not harmful to kidneys when used properly, and is one of the most rigorously tested performance supplements available today.

Top 5 Benefits of Creatine for Teen Athletes

Increased Strength & Muscle Growth
Helps fuel workouts, leading to better performance in the gym or on the field.
Faster Recovery
Creatine improves recovery time after workouts or practices.
Enhanced Sprint Speed & Power
Ideal for sports like football, soccer, baseball, and track.
Support for Brain Function
Improves energy delivery to brain cells, especially during stress or fatigue.
Long-Term Health Potential
May reduce risk of neurological disorders and support overall cell energy metabolism.

When Can a Teenager Start Taking Creatine?

Creatine is generally safe for teens 15 and up when:

They are consistently strength training (2–4x per week)
They have a solid, protein-rich diet
They understand the importance of hydration and recovery
They’re supervised by a parent, coach, or registered dietitian

If your teen isn’t regularly strength training or their diet is still filled with junk food? Fix the foundation first.

Best Type of Creatine for Teens

Choose 100% pure creatine monohydrate. Period.

No need for fancy blends or “advanced formulas”
No added BCAAs, caffeine, or stimulants
Recommended Dose: 3–5 grams per day
Timing: Any time of day—just be consistent

Hydration is key. Creatine pulls water into muscle cells, so daily water intake should increase slightly to support this shift.

Is Creatine a Good Idea for My Teenager? Final Thoughts for Parents

If your teenager is:

Training regularly with weights
Eating a balanced, protein-rich diet
At least 15 years old
Interested in improving strength, athletic performance, and recovery

…then creatine can be a safe and effective supplement to support those goals.

But if they’re skipping meals, barely moving, and think creatine is a “shortcut” to getting bigger? It’s not time yet.

Bottom Line: Creatine for Teens is Safe and Effective—With the Right Foundation

When used correctly, creatine is one of the safest and most effective supplements for teenage athletes. It supports muscle growth, brain performance, recovery, and long-term health—all without major risks.

If you’re unsure, talk with a registered dietitian (that would be me!) to create a plan that supports your teen’s specific goals.

And as I always say…

Give your body what it needs, when it needs it.

Jaime Rothermich, RD, CSSD, LD, PPSC*KB, CSCS
Functional Elements Training & Nutrition
TRAIN FOR LIFE

If you need a kickstart to get your fitness, nutrition and recovery program properly synched, we can help. It's what we do. Check out our 14-day 360° to get you motivated, educated and aligned with the very best Functional Elements Training & Nutrition has to offer over a period of just 14 days.

#JaimeRDLD