If your teen plays sports or lifts, there's a good chance they've heard about creatine from teammates or social media. Here's a balanced look at what the research says about creatine in adolescents — and why pediatricians still urge caution.
Written by Vita Globe Editorial Team | Reviewed against American Academy of Pediatrics guidance and peer-reviewed research
Is creatine safe for teenagers?
The limited research in adolescents hasn't found serious harm, and some studies show performance benefits in teen athletes[1]. But there's far less long-term research in teens than in adults, and the American Academy of Pediatrics discourages the use of performance-enhancing substances, including creatine, by young athletes[2]. For most teens, the best approach is to focus on training, food, sleep and hydration first, and to talk with a pediatrician or sports medicine doctor before considering creatine.
Caveat: Many creatine products, including ours, are labeled for adults. Don't give a teen any supplement without a doctor's input.
Sources: Jagim & Kerksick, Nutrients 2021 · AAP Clinical Report 2016 · Verified 2026-09-27
IN THIS ARTICLE
How common is creatine use in teens?
Surveys over the years have consistently found that some high school athletes use creatine, with use more common among older teens, boys, and athletes in strength and power sports like football, wrestling and hockey[1]. Social media has made creatine even more visible to younger audiences, often without any explanation of dosing, product quality or who it's for.
What does the research in adolescents show?
A 2021 review in Nutrients looked at creatine research in children and adolescents. Studies in teen athletes, such as swimmers and soccer players, reported some improvements in performance measures, and the studies reviewed didn't report serious adverse effects[1]. Creatine is also used under medical supervision in children with certain rare conditions, which provides some additional safety data[1].
The ISSN's review of creatine misconceptions similarly notes that the available evidence hasn't shown creatine to be harmful in younger populations[3]. But both groups of researchers acknowledge the limits: most teen studies are small and short, and there's much less long-term data than in adults.
What do pediatricians recommend?
The American Academy of Pediatrics' clinical report on performance-enhancing substances strongly discourages their use by young athletes, and it lists creatine among the substances it addresses[2]. The AAP's concerns go beyond chemistry: it emphasizes that young athletes should build performance through training, nutrition and rest, and that supplement quality and labeling can't always be trusted.
So there's a real gap between "studies haven't found harm" and "recommended for teens." Parents should know both sides.
The honest summary
- Short-term studies in teens haven't found serious harm, and some show performance benefits[1].
- Long-term data in teens is limited.
- The AAP discourages performance-enhancing supplements, including creatine, for young athletes[2].
- Any use should be a decision made with a doctor, not a teammate.
What are the real risks for teens?
- Product quality. Supplements aren't FDA-approved before they're sold, and some sports products have been found to contain ingredients or amounts that don't match the label.
- Overdoing it. Teens may take much more than recommended or combine several products.
- Skipping the basics. Relying on a supplement instead of eating enough, sleeping enough and training well.
- Weight-class pressure. In sports with weigh-ins, early water-weight changes can matter.
What should teen athletes focus on first?
- Enough food: growing athletes often under-eat, especially protein and carbohydrates around training.
- Sleep: 8–10 hours a night is recommended for teens.
- Coached, progressive strength training with good technique.
- Hydration before, during and after practice.
Interestingly, foods like beef, chicken and fish naturally contain creatine, so a varied diet already provides some.
Questions to ask your child's doctor
- Is there a specific reason my teen would benefit from creatine?
- Are there any health conditions or medications that make it a bad idea?
- If we try it, what dose and product quality standards should we use?
- How should we monitor how it's going?
For adults in the family
Vita Globe Sugar-Free Creatine Gummies
Our creatine gummies are formulated for adults: 5 g of creatine monohydrate per 4-gummy serving, sugar-free and third-party tested. Store them out of reach of children.
Frequently asked questions
At what age can you take creatine?
Most creatine products are labeled for adults 18 and older. For anyone younger, the decision should be made with a pediatrician or sports medicine doctor[2].
Does creatine stunt growth?
There's no evidence that creatine affects growth, but long-term studies in teens are limited, which is part of why pediatricians recommend caution[1].
Is creatine a steroid?
No. Creatine is a natural compound found in meat and fish and made by the body. It's not a hormone or an anabolic steroid[3].
Is creatine allowed in high school sports?
Creatine isn't a banned substance, but some schools and coaches have policies against supplying or encouraging supplements. Check with your athletic department.
Sources
- Jagim AR, Kerksick CM. Creatine supplementation in children and adolescents. Nutrients. 2021;13(2):664. doi:10.3390/nu13020664
- LaBotz M, Griesemer BA; Council on Sports Medicine and Fitness. Use of performance-enhancing substances. Pediatrics. 2016;138(1):e20161300. doi:10.1542/peds.2016-1300
- Antonio J, Candow DG, Forbes SC, et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021;18:13. doi:10.1186/s12970-021-00412-w
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content, working from peer-reviewed research, systematic reviews and guidance from bodies such as the NIH and the FDA. We cite our sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your child's healthcare provider before giving them any supplement.
