As a parent, you're probably hearing about creatine from coaches, other sports parents, or your teenager themselves. It's one of the most widely sold supplements in the world, and the pressure to use it starts younger every year. Before you make a decision, here is a plain-language summary of what the research actually says — including the important gaps. Updated June 10, 2026.
Quick Answer
The current evidence does not support creatine supplementation for children under 18. Research is extremely limited, and the one controlled study in kids found no strength benefit. Most experts advise against it — not because it's proven dangerous, but because there's no good reason for healthy, growing children to take it.
In This Guide
- What is creatine and how does it work?
- What does the research in kids actually show?
- Side effects: What parents need to know
- Does creatine harm the kidneys?
- Hair loss and injury risk
- How much do people take?
- Boys vs. girls: are there differences?
- Bottom line for parents
- FAQ
What Is Creatine, and How Does It Work?
Creatine (commonly sold as creatine monohydrate) is a compound your body makes naturally from three amino acids: glycine, arginine, and methionine. It's also found in meat, fish, and poultry. Most adults naturally produce about 1–2 grams per day and get another 1–2 grams through food.
In the body, creatine is converted to phosphocreatine, which muscles use to rapidly regenerate adenosine triphosphate (ATP) — the molecule that powers virtually every cell in the body. This fast energy recycling is why creatine is useful for short, intense efforts like sprinting or powerlifting.
With more than 5,000 clinical trials on PubMed since 1965, creatine is one of the most studied supplements in existence. In adults who combine it with strength training, the evidence for increased muscle strength is solid.
Key point
Creatine is not a steroid. It does not work like testosterone or anabolic steroids, and it does not carry the same risks.
What Does the Research in Kids Actually Show?
Here is where things get thin. Despite the enormous amount of creatine research in adults, very little of it has been conducted in children, and for a legitimate reason: researchers are rightly cautious about enrolling minors in supplement trials, especially when there is no clear medical need.
The most relevant controlled study I could find gave creatine (or a placebo) to 12 children ages 5–12 who had lupus, for 12 weeks. The dose was 0.11 grams per kilogram of body weight per day — roughly 6.8 grams for a 100-pound child, which is similar to a standard adult maintenance dose. The result? No significant side effects were observed, but creatine also did not raise muscle creatine levels or improve strength. It's worth noting that lupus may have affected the outcome, so we can't fully generalize.
A 2026 systematic review looked at creatine monohydrate use in adolescents and physically active youth. It found the supplement was generally well tolerated, with no consistent signs of problems affecting the kidneys, liver, heart, blood pressure, blood sugar, or cholesterol. No serious adverse events were linked to creatine. However, the authors were careful to note that only five studies met their quality standards, some were small or included mixed groups, and long-term data in healthy teens is still lacking.
Important caveat
“No serious side effects found so far” is not the same as “proven safe for kids.” The research base in children is small, and absence of evidence is not evidence of safety.
Side Effects: What Parents Need to Know
In adults, creatine has a strong safety profile. The most commonly reported effect is modest water retention, which may cause a 2–5 lb increase in body weight. This is water in the muscles, not fat or muscle tissue. Some individuals report more (one teenage hockey player I spoke with reported gaining 20 lbs, which is unusual), and some report none at all — the research is inconsistent on how often it occurs.
Other concerns that circulate online include:
- Hair loss: One rugby study found higher levels of DHT (a testosterone metabolite associated with hair loss) in creatine users, but no one actually measured hair loss. That study has not been replicated. There is currently no solid evidence linking creatine to hair loss.
- Rhabdomyolysis: This is a serious condition caused by extreme muscle breakdown, and creatine has been proposed as a contributing factor in some cases. Evidence is limited, and the relationship is not established. I've been teaching about this disorder for over 15 years and am not convinced creatine causes rhabdo. Anyone experiencing severe muscle pain, dark urine, or swelling after exercise should see a doctor immediately, regardless of supplement use.
- Tendon and ligament injuries: Adult studies have not shown an increased injury rate. However, a theoretical concern exists: creatine may allow someone to place more load on their connective tissue than it's ready to handle. In still-growing children and teenagers, whose tendons and ligaments lag behind their muscles in development, this could be a meaningful concern. This is speculative, not proven, but worth taking seriously.
Does Creatine Harm the Kidneys?
This is one of the most common parental concerns, and it deserves a direct answer.
When creatine breaks down, it produces creatinine, a different compound used as a marker of kidney function. A doctor seeing elevated creatinine on a blood test might flag it — but if a patient is taking creatine supplements, that elevation is likely supplement-related and usually returns to normal after stopping. This has sometimes been misinterpreted as kidney damage.
For people with normal kidney function, there is currently no clinical study documenting that creatine causes kidney damage or failure. Several studies have specifically investigated this and found no harm.
Caution
If your child has only one kidney, reduced kidney function, or any existing kidney disease, creatine should be avoided. This is precautionary — not because damage has been documented, but because adding stress to an already compromised system is not worth the risk.
What About Hair Loss and Injuries?
The hair loss question stems from a single study in rugby players that measured DHT levels — not actual hair. DHT is associated with androgenetic alopecia in people who are genetically predisposed to it. The study has not been replicated, and no study has directly linked creatine use to measurable hair loss. As of now, the evidence does not support this as a real concern.
For injuries, adult research does not show increased connective tissue damage from creatine use. The theoretical concern in growing kids — that rapidly increasing muscle capacity could overload tendons and ligaments that haven't caught up — has not been studied directly. It remains an open question.
How Much Do Adults Typically Take?
This context is useful for parents who want to understand what their teenager might be using:
| Phase | Typical Dose | Duration |
|---|---|---|
| Loading phase | 20–25 g/day | 5–7 days |
| Maintenance phase | 3–5 g/day | Ongoing |
| Simplified approach | 3 g/day | Week 1 and beyond |
A 1996 study found that taking 3 grams per day for one week loaded muscles with creatine as effectively as the higher loading protocol. Many practitioners and researchers now skip the loading phase entirely. Taking less also costs less.
Creatine absorption improves when taken with a carbohydrate source (juice, for example), because insulin helps muscles take it up. Post-exercise timing may also improve uptake.
Regarding cycling — periodically stopping and restarting use — there is no clinical evidence this is necessary with creatine. It is a practice borrowed from steroid users trying to avoid hormone-related side effects, which don't apply to creatine.
Boys vs. Girls: Are There Differences in Kids?
The vast majority of creatine research has been done in adult men. Some research includes adult women, but there is almost nothing specifically examining teenage girls. Adult women tend to store slightly more creatine in their muscles than men — possibly because the body compensates for lower baseline muscle mass. Whether this applies to adolescent girls is unknown.
If your daughter is asking about creatine, the honest answer is that we don't have enough data to know how it affects younger teenage girls specifically.
Bottom Line for Parents
My Recommendation
Based on the available evidence, I do not recommend creatine supplementation for healthy children and teenagers. The research is too limited to confidently say it's safe long-term in this population, and more importantly, the evidence doesn't show it actually makes kids stronger.
Kids have something no supplement can replicate: youth. Their metabolic rates are faster, their bodies respond to training more efficiently, and they don't need pharmaceutical assistance to develop athletically at their age. A good training program, adequate sleep, and proper nutrition will outperform any supplement at this stage of development.
If your child has a specific medical condition for which creatine has been studied therapeutically — certain neuromuscular disorders, for example — that is a different conversation, and one to have with a physician.
Frequently Asked Questions
Is creatine safe for a 16-year-old?
Current research does not confirm it is safe for teenagers long-term. A 2026 systematic review found no serious adverse effects in adolescents, but only five qualifying studies existed and long-term data is absent. Most sports medicine and pediatric nutrition experts advise against it for healthy teens.
Will creatine make my kid a better athlete?
In adults, creatine improves performance in short-burst, high-intensity activities like sprinting and weightlifting. The one controlled study in children found no strength benefit. There is currently no solid evidence it improves athletic performance in kids.
Can creatine stunt growth?
There is no clinical evidence that creatine stunts growth. This concern has not been directly studied, and the mechanism by which it would do so is not established. That said, the lack of evidence against it is not the same as evidence that it's safe during the growth years.
What's the minimum age for creatine supplementation?
No universal minimum age has been established, and the position of the International Society of Sports Nutrition (ISSN) may surprise some parents. In their 2017 position stand, the ISSN states that creatine use in younger athletes is acceptable if all of the following conditions are met:
— The athlete is past puberty and involved in serious, competitive training
— The athlete is eating a well-balanced, performance-enhancing diet
— Both the athlete and parents fully understand the effects of creatine
— Parents have given their approval
— Use is supervised by a parent, coach, trainer, or physician
The ISSN also notes that the “under 18” warning labels on creatine products are likely a legal precaution by manufacturers, not a reflection of the science.
That said, this guidance applies to post-pubescent athletes in serious training programs and not to recreational youth sports or children who simply want to get bigger or faster.
My own position remains conservative: for most kids, the benefits don't justify the use, and youth itself is the most powerful performance advantage they have. But if your teenager is a serious competitive athlete, past puberty, eating well, and has medical supervision, the ISSN's framework is a reasonable one to discuss with their doctor.
Is creatine different from steroids?
Yes. Creatine is not a steroid. It does not affect hormone levels in the way that anabolic steroids do. It works through the body's energy system, not the hormonal system, and does not carry the same risks as testosterone or other anabolic compounds.
What type of creatine is best?
Creatine monohydrate has been on the market since the 1990s and accounts for approximately 99% of all clinical research. Despite marketing claims, no alternative form (HCL, buffered creatine, liquid creatine) has been shown in head-to-head trials to outperform it. Monohydrate is also the least expensive option.
My child has one kidney. Can they take creatine?
No. Anyone with a single kidney or reduced kidney function should avoid creatine supplementation. While kidney damage from creatine has not been documented in people with normal kidney function, placing additional metabolic load on a compromised kidney is not advisable.
I’m 15 and i started taking creatine its my 3 days should i still take it or it will damage my kidney
Hi Nathaniel, if you are healthy (no kidney problems etc) the research doesn’t show creatine is bad for the kidneys. If you are not healthy, then its best to speak to your doctor. The other question is whether or not you need creatine as a 15 year old? I am of the opinion that you probably don’t need creatine supplements because at 15 you are only going to keep getting stronger naturally. Remember that you naturally make about 1-2 grams of creatine naturally every day and you are probably getting about 1-2 grams a day from the foods you eat.
thanks for all the information now I know more about creatine and probability wait until i get 18 years to start taking it
That sounds good Nathaniel. Thanks for stopping by and feel free to drop any other questions about supplements you have here and I’ll try to help you.
I am thinking that creatine helps old people, those above 60 years. It helps them fight Sarcopenia and helps the brain. I have a child 7 year old with Autism and if the brain receives nutrituion, this will help the brain develop.
Hi Victor there appears to be a reduction in creatine transporters in people with autism. They may also have lower brain levels too. Im not aware however if any clincal trials where creatine improved aspects of autism in people though.
Hi, can I ask what “lower brain levels” means exactly?
Hi Esra, I was referring to some research suggesting some kids with autism may have less of the creatine transporter. Admittly, I am not up to speed on that research. Sorry for the confusion https://pubmed.ncbi.nlm.nih.gov/29396939/
hey, im 14 years old and im trying to gain some muscle weight, i dont really know about all of this, should i take any supplements so it can help me? and when do i take it? only the days i go to the gym?
Hi Colin, at 14 I don’t think you need any supplements. Your body is getting stronger every day naturally. Just work out, eat some protein and carbs afterwards and let your body do the rest.
Im 13 taking 5g of creatine everyday, Can you tell me If i will have liver and kidney problems or will i be fine
Hi Ashton, Most studies use 3-5 grams. I would say that at age 13, I don’t think you need creatine. Remember you make about 1-2 grams a day naturally and you get about 1-2 grams per day from the foods you eat. A doctor can do tests and see how your liver and kidneys are doing.
Would creatine help kids memory as it is suspected to do in adults?
Hi Christy, here is a video I created on creatine and memory research https://youtu.be/0kjpxoZbWA4
I was considering giving my 11 year old creatine to improve his weight training and wrestling. After reading this, I’m not convinced it would be helpful. Thanks for providing this information. Very useful.
Thanks, Jon, I’m glad it helped you.
My daughter is 13, turning 14 in July . She is a very dedicated, nationally ranked track and road cyclist. She is on a team and trains about 5 days a week on bike and in the gym for the past three years. She is under strict supervision. Her older brother was also a racer but has since aged out of juniors and has decided to hang it up. He took Beta alanine and Creatine for a short period but said he didn’t like the way they made him feel…I personally just don’t believe he was as dedicated as my daughter. Obviously my question is, Is it ok for my daughter to start on these supplements?
Hi Doug, Beta alanine can make people feel different. It’s often described as a tingly feeling. I personally feel beta alanine is a dud as far as performance enhancers are concerned. I think its over hyped and doesn’t have enough research to warrant taking at this time. As for your daughter and creatine, while I know creatine will likely improve power in most people, at 13 I just would not take it. Shes got youth on her side and that is something no supplement can improve on. I don’t think she needs creatine or should take it. It’s going to make her heavier if she takes it. That extra body weight (its water, not muscle) might also hinder her running performance.
beta alanine actually makes a huge difference for endurance athletes. It works by moving the lactic acid in the muscle groups which builds up over time when the muscles are being worked. The tingly side effect goes away once lactic acid starts to build up. There is a lot of research backing these facts, it will help with endurance and recovery. EDUCATION.
Hi John, I have seen the studies on beta alanine. There are studies saying beta alanine works
https://www.ncbi.nlm.nih.gov/pubmed/23630039
and studies saying it does not work.
https://www.ncbi.nlm.nih.gov/pubmed/23239676 This study also noted BA didn’t alter pH or blood lactate levels after exercise.
There is also some research hinting it might work as well as baking soda.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4176133/
There is also research showing baking soda works better than beta alanine.
https://www.ncbi.nlm.nih.gov/pubmed/23524361
The studies seem to be all over the place in my opinion. While the international society of sports nutrition has stated in their position stand that BA would likely help exercise performance lasting less than 25 minutes, https://www.ncbi.nlm.nih.gov/pubmed/26175657 my opinion is I’m still not convinced its a slam dunk for everybody.
The bigger question however is Doug was asking about his 13 year old daughter. Kids are not miniature adults. I have not seen any kid / beta alanine studies. As such, I’ll always be conservative when it comes to supplements and kids.
I appreciate you taking the time to chime in. I continue to keep tabs on the BA research and am always willing to change my opinion as better studies are published.
Well said sir. Well said.
Thanks Mikr 🙂
I’m trying to add muscle and weight to my 12 year old. He is severely underweight and protein drinks aren’t cutting it. Is this creatine drink a good idea or no?
Hi April, has your doctor said your son needs to gain weight? Is he experiencing any health issues as a result of his being underweight?
Creatine adds water weight to people – not muscle weight. when he stops taking creatine, his weight will likely go back to where it was before. Based on that alone, I would not use creatine.
How is his eating? Body weight goes up when we eat more calories. I dont think he needs to eat a lot of extra calories because that can cause fat weight. Generally eating about 500 extra calories per day will be enough for most people.
Instead of the protein shakes (how many calories do they contain?) why not give him a turkey sandwich etc. I think food is the way to go for him rather than a premade protein drink.
Does your son exercise or play any sports in school?
Iam 17 years old and i have been using creatine for 1 months in gym.Is it good for me and does it affect to my height growth?.what will happen if i stop using it now?
Hi Ransara, creatine will not stunt your growth so you don’t have to worry about that. While I dont think it will hurt you (esp if you stay to around 5 grams per day), I dont think you need it. I’d say lift and eat and dont worry about taking creatine supplements.
What will happen if i stop using it?
Ransara, nothing really. when you stop taking it, you will start making it naturlaly again.
Hi my 12 year old son plays football 4 times a week and sprints 2 times a week. I’m just wondering if he could take a supplement to help him recover. He is tall and muscular. thanks
Hi Gemma, I’d say just have him eat well after sprints and football and make sure he gets enough rest (sleep). I dont think he needs creatine supplements. At 12 years of age, he already has what no supplement can give him -youth. Proteins, healthy fats and carbs -and sleep -will do wonders for his recovery. I hope that helps. Any other questions, just ask.
Hey, I’m 16 years of age, almost 17 and have been lifting for almost a year. I have put about 11 kilograms or more on during this year, some of it being fat (I was quite a skinny kid) but most was muscle. I tried bulking but I realized that it wasn’t very healthy after some research.
During most of this year I have been taking whey protein in order to supplement my diet and have been considering creatine in order take my workouts to the next level. I was just wondering whether you think I should or not, thanks.
Hi Oliver, what are your goals for your lifting program? Creatine might help you do a few extra reps but most of the weight you gain will be due to water retention. Because you said you are 16 I personally dont feel you need creatine. I also dont feel you need whey protein either. Thats becaues you already have something that no supplement in the world can give you -youth! You are growing at a very quick rate naturally whether you know it or not. And you will keep getting stronger and bigger for the next several years.
Unless your goal is to lift as heavy as possible or you are training for some specific sport where muscle power is really important, I’d say forget creatine and just eat well and lift weights.
I am 15 years old and some of my friends take this and have gained 15 pounds in a month and i am still 126 pounds but i eat a tone a play travel hockey and exercise everyday i was thinking on taking this because i need to gain weight to continue to be physical on the ice
Hi Mike, Trust me when I say your friends gained 15 pounds of water in a month. They did not gain 15 pounds of muscle. There is no supplement on earth that will cause 15 pounds of muscle in a month. Wayne Gretzky was not the biggest guy on the ice either – and we all know how good he was. Here’s his Wikipedia page where you can see his weight when he started in the NHL: https://en.wikipedia.org/wiki/Wayne_Gretzky
I hope your coach is not telling you to take creatine supplements.
Im 15 years old and have taken Optimum Nutrition 100% Whey. And taken Myprotein Whey. How do you know if the protein is pure and has not got added things in there. Also could you reccomend and whey protein powders that are reliable for a teen like me to drink? By the way i workout 4 times a week.
Hi Neel, when you say “not added anything” to the supplements can I assume you are referring to things like pro-hormones? If yes, one way to tell, in the US, is to look for the letters “NSF” which is a 3rd party company that tests supplements to make sure they dont contain anything that would make someone fail a drug test. you can learn more about them here : http://www.nsf.org/consumer-resources/what-is-nsf-certification. I can see from your email that you are in the UK but I’d imagine there are supplements there that bear the NSF stamp of approval too. I’m not familiar with the laws in the UK that govern dietary supplements. My hunch is the UK government makes companies accurately report on their labels, what is in their products. My guess is that also includes any supplement made in the US (or elsewhere) that enters the UK.
In the US, the FDA also has list of dietary supplements that its found to contain drugs and other things not mentioned on their labels: http://www.accessdata.fda.gov/scripts/sda/sdnavigation.cfm?sd=tainted_supplements_cder My guess is the UK has a similar list too.
Another webiste is http://www.usada.org/substances/supplement-411/ which is the US anti-doping league.
Another option is to check a website called ConsumerLab.com. this is a site that tests supplements to make sure they contain what they say. This is a paid site but I did look up Optimum Nutrition for you and they did not have any recalls, so that is good.
As for the MyProtein, I did a quick look at them for you and it seems like a whey protein supplement, similar to the Optimum Nutrition supplement. I dont feel you need to use both of them. I’d pick just one and save the money you are spending on the other product.
One thing I would point out is that I don’t feel you need either of these products. At 15 years old, your body is operating at peak efficiency and will keep doing so for at least another 15 years or so. Supplement companies often have slick marketing that featured muscular men (and women) to give people the impression that those supplements helped them get that way. I can tell you that most times those people are paid to endorse those products. Maybe they really use those products or maybe they dont? Either way, I would encourage you to save your money on both supplements and eat food. There are more nutrients in food than just protein. There are times where I think protein supplements can be helpful. If you are a healthy 15 year old person who works out 4x a week and eats well, I don’t think you need them.
Neel, I know I’m just some guy on the internet who you dont know and and while I’ll never have a 6 pack (or a 1 pack), It’s also true that I’m not trying to sell you anything. I want you to save your money for things that are really important like buying a car, buying a house or just taking your girlfriend to the movies.
I hope that helps Neel. If you have any other questions, just ask.
Hello. My 12 year old is underweight. He’s taking meds for adhd. His a appitite is reduced because of the meds so is not able to keep weight on. Can I give him protein powders to supplier his meals and help build up his daily calorie intake .
He is also autistic and is a fussy eater.
We live in the UK
thanks
Hi Rosie, Hello from across the pond! While I’m not a doctor and dont know about his ADHD meds, I don’t see a problem with a basic protein powder mixed in with milk or a smoothie. Because some protein powders may be more than protein and have other things mixed in with them, Why don’t you show a protein powder supplement to the pharmacist where you get your sons meds and see what they think. They can help you understand if there will be any interaction with meds your son takes.
Cheerio!
Hey guys im 15,
I’m looking for big muscles I’m advanced with the exercises I have had many weight classes as well as mixed martial arts, I just want to be bigger then the other kids.
I take whey and it helps with my recovery cause I do intense workouts and I would be in lots of pain without it most of the time, I just want to know if creatine would hurt me? I know there is no tests but I still would like to know. im trying to be like a teen bobybuilder if that helps. Thanks
Jake, take your body weight and multiply it by 0.6-0.9. that will give you an idea of how much protein you need if you are lifting. For example, if you are 150 lbs, this amount would be between 90 grams and 135 grams per day. Add up what is in your whey protein and estimate how much you are eating from foods. I’d bet you are getting at least this amount if not more. More protein does not mean more muscle. Remember, muscle is mostly water (only about 20% is protein) and muscle needs more than protein to grow. for example, it also needs rest. Rest is anabolic so you might find you are stronger if you take a week off. muscle also needs carbs to grow too. carbs are what your muscle likes to use when you are lifting.
Im not going to recommend creatine because I don’t know how that will effect you. Also, how many reps are you lifting for? Is it 10 reps? 12 reps? If yes, then you definitely don’t need creatine. The creatine energy system is used mostly when you are lifting VERY heavy – like a weight you can only lift between 1-4 reps for example. As an exercise physiologist I don’t recommend you lift that heavy because your body is still growing. your bones, ligaments and tendons are still changing. overwhelming them with a lot of weight on a regular basis without adequate rest might not be good for you.
Remember, for bodybuilders, its not about how much weight they can lift or how strong they are. Its about how good they look. its looking good that gets them the trophies, not how much they can lift. Being strong and looking like a bodybuilder does are not the same thing. Getting the look of a bodybuilder is more about what you eat than how much you lift. Abs for example, are made in the kitchen, as I heard a bodybuilder say once.
At 15, you are only getting stronger every day – naturally. This will continue for at least another 10-15 years! Supplement companies want you think you need their pills and powders to get bigger, stronger and faster – but you don’t. I was talking to a bodybuilder recently -who has endorsements from supplement companies – and she told me she doesn’t use any supplements! She would never say that in public, of course, because shes being paid by the companies, but I appreciated her honesty about this. Ive also met natural bodybuilders who were vegetarians. They took no supplements at all and yet they were very big, muscular people.
I’d rather you eat well – fruits, veggies and lean protein – and give your self adequate rest. I don’t think the 1 or 2 whey protein shakes a day will hurt you thing but I also don’t think you need to spend your allowance to to buy that stuff. Likewise I would not spend any money on creatine supplements. Save your money for the stuff you really want and need.
im 14 and i do 100, 200 ,400 m sprints and i had this protein bar with 2g of creatine in it.
I have 3 questions
how long does it take for that creatine i had to kick in because i have states coming up in 1 week??
If i have 1 dose of it and none until the time it kicks in will it still take affect?
Should i take more?
John. I’m an exercise physiologist. I have degrees in exercise science and biology and chemistry. I have been investigating supplements for over 15 years. I say this so that you will believe what I tell you is fact.
1. You don’t need creatine supplements.
2. You don’t need the protein bar either (it’s just an expensive candy bar).
3. More creatine not better.
4. It’s possible the 2 grams might help a little bit but since nobody studies 14 yr olds, I can’t say for sure how much. I don’t think you would notice a difference.
5. If you eat chicken, fish, turkey, hamburger etc. you are also eating creatine.
6. You make 1-2 grams of creatine every day. The body naturally makes it.
7. I would not take more. I say save your money, go to states and do your best, without creatine.
Trust me.