If you are a teenager and going to the gym then creatine monohydrate is something you have probably heard about — but the question is, whether or not it helps in enhancing your sports performance and whether is it safe for young athletes. The benefits and downfalls must be clear to parents, coaches, and teens that creatine use comes at an age when we are most easily influenced. Here, I will cover what to know about it so far, from how teens react to it, to safety advice and other options. Let’s get into it!

A Complete Guide for Parents, Coaches and Teens

How Does Creatine Monohydrate Affect Teenagers?

Creatine is a natural substance that already occurs in muscles and helps produce energy during high-intensity work. The body of a developing teenager needs all the creatine it makes on its own to provide energy and support muscle growth. Creatine is also required among other important tasks such as helping maintain cognitive functions in the brain. And though creatine can help with strength and workout performance, it’s essential to consider how will these benefits behave within a growing body. The growing muscles and nervous system could respond differently than one of an adult.

Is Creatine Monohydrate Safe for Teen Athletes?

Doctors and most medical societies usually recommend it only for athletes over 18. A big reason for that is the scarcity of long-term studies on creatine in adolescents. Although some studies say that creatine might improve sports performance, teens should never take it as a supplement until they’ve talked to their healthcare provider. Parents also should be careful, since most supplements are unregulated and may not be safe for teens either.

For more information, you can read about doctors’ recommendations on creatine use for teens here.

Should Teens Under 18 Take Creatine?

There’s a lot less agreement among experts about whether creatine is safe for those under 18. It is advised that younger teens should try to get their creatine from natural sources (such as red meat and fish) and only take supplements if they are heavily involved in sports and have the guidance of a medical professional. Remember that creatine supplementation is not the magic bullet and it cannot outweigh a proper workout and balanced diet.

Common Misconceptions About Creatine Use in Teens

Creatine will make the teens get huge like a bodybuilder overnight right? Wrong! Well…let us go ahead and debunk a few of those myths. It is important to point out that creatine does not cause instant muscle growth or ‘steroid-like’ effects. It also doesn’t harm the kidneys when taken properly. But many of these misconceptions come from a place of not understanding what creatine does. It is a supplement and not a hack, and its effects are gradual and subtle.

Creatine Monohydrate and Athletic Performance in Teens

According to Laura D. Goldberg, MD, FAAP, Pediatric Sports Medicine Specialist in the Division of Sports Medicine and Clinical Assistant Professor of Pediatrics at Case Western Reserve University School of Medicine, creatine is safe for all healthy athletes of all ages. However, due to less research on this topic, the long-term effects of this supplement remain unknown.

Generally in young athletes, creatine supplementation could be a game-changer in sprint performance, strength, and muscle recovery. It even looks like creatine might be able to provide athletes an edge in sports like football, basketball, or track.

But teenagers need to know that the performance increase is not confined only to supplements. We have to remember that training, diet, sleep and recovery are also invaluable. Creatin is an addition to the solid foundation, not a replacement for good habits.

Potential Side Effects of Creatine in Teens

Although creatine is generally safe in some cases, it can cause mild to moderate side effects like water retention stomach cramps or kidney stress due to overdosing. This is especially important for young ones, as their bodies are still growing. Drinking plenty of water, and not exceeding the recommended dosages can help reduce the chance of anything bad happening. Parents need to monitor for these warning signs and encourage talking with their teens if they see any of them arising.

What Happens If a Teen Stops Taking Creatine?

If a teenager stops taking creatine, they will encounter no harmful side effects. The only side effect might be a temporary reduction in muscle size and strength as muscle water content declines slightly. This poses no serious threat at all. It is simply the body returning to its natural state.

How to Use Creatine Responsibly as a Teen

If you decide that using creatine is the right choice for you, it is important to use it responsibly. Begin with the lowest effective dose (typically 3-5 grams per day), and after 2-3 months of use, take a break for a few weeks. Always take it with plenty of water to reduce your chance of becoming dehydrated, and prevent stomach problems. Listen to your body; don’t push yourself too hard. Creatine is not like a “more is better” kind of supplement.

If you are unsure about how much water you should be drinking while taking creatine, I’d recommend you to read my in-depth article on the topic of “How Much Water Should I Drink If Taking Creatine?”

Alternatives to Creatine for Teen Athletes

So before you decide to jump on the creatine bandwagon, do consider other alternative options. An optimal diet which is heavy on lean proteins, high-quality fats and complex carbs — can go a long way in improving performance organically. Hydration, sleep and recovery are also key aspects of any successful fitness plan. Depending on the needs of the teen, supplements like BCAAs, omega-3s and/or protein powders may be safer bets.

Parental Guidance: How to Discuss Creatine With Your Teen

In other words, the conversation that you have about something like creating supplements with your teen is not an easy one. Just be willing to understand, and have a conversation. It is important that you talk to your teen and ask him or her why he wants to try creatine, so you get an idea of what the motive behind the desire is; then go through facts with them. This emotional connection and the factual representation that goes along with this bond can set your teenager up to make healthier decisions about their health, fitness and overall sense of wellness.

Creatine Use and Growth Concerns in Adolescents

Over the years, one of the most frequent concerns with regard to creatine is, whether or not it has an effect on growth in growing teens. Even though there is no strong evidence that creatine can reduce your height, however, you should use it responsibly. Adolescent growth is a very complicated process and is affected by many variables ranging from genetics to nutrition to activity level. Although creatine taken as directed is not likely to interfere with growth, it would be best to prioritize a balanced diet first.

The Role of a Balanced Diet in Enhancing Teen Athletic Performance

Remember that a healthy diet is the key to any athletic performance. To meet the needs of physical activity, adolescents should be able to obtain proper calories, protein and nutrients from whole food. Creatine is the best supplement that can be used to reap its benefits, but it should not be used to cover a poor diet.

Conclusion: Is Creatine Monohydrate Right for Your Teen?

Creatine monohydrate has been used in athletes to improve muscle strength, sprint performance and recovery along with many other benefits; however, is not without controversy when it comes to teens. “Although creatine is generally considered to be safe for healthy athletes of all ages, this safety has not been confirmed with long-term research on adolescents,” says Laura D. Goldberg, MD, FAAP, Pediatric Sports Medicine Specialist at Case Western Reserve University School of Medicine. Nearly all medical societies and doctors recommend this because giving pop creatinine under 18 years old is not safe.

While considering creatine, teens must understand that both training and nutrition will be the biggest factors influencing their success in sports. Those efforts can be further supplemented with creatine, but not replaced.

Finally, you must always consult with a healthcare professional or sports nutritionist to discuss the best practices for your teen before making any decisions. It comes down to the individual and their goals, physique, and overall fitness regimen.

By taking a comprehensive approach and arming yourself with knowledge, you can ensure your teenager is on the right path to success—creatine or no creatine.