An analysis of teen creatine use revealed doubling of creatine during the four year study period. In 2024, 16.57% of teenage boys and 3.27% of girls reported creatine use, a jump from 8.71% and 1.22%, respectively. This did not come as a surprise to me, given the number of parents and teens who ask me about the safety of creatine use.
Unfortunately, there are limited studies on teens and creatine, so while I can not give definitive answers, I can give a nuanced one:
Creatine is probably safe for most teens. In healthy teens without underlying medical problems, a typical dose of 3 grams per day of creatine monohydrate is probably safe, but we do not actually have studies on young people to confirm this. We do know that those with kidney disorders should avoid creatine. A loading phase is not necessary and I would advise against it. Also, users should note that for already highly muscular athletes, creatine may not offer any benefit.
Not all creatine supplements are equal. Creatine monohydrate is the best studied form of creatine, with robust data (in adults) on safety and efficacy. It is widely considered the gold standard of sports supplements.
Creatine alone should not be a starting strategy for a healthy body. I would not allow my teen to start creatine without optimizing other aspects of health. That is, if my teen were eating processed foods, not getting enough sleep, not socializing, or failing to meet other family expectations, endorsing supplements would be a missed opportunity for health optimization. Adding top notch wiper fluid to a car with a faulty engine is futile. Start with the basics of whole foods, proper sleep, and brain health before considering creatine.
Choose a third party verified product. Supplements are not regulated by the FDA, leaving you uncertain of what is actually inside the jar. I recommend products that are tested by third parties to verify purity and accuracy of the ingredients. In a study analyzing 175 creatine containing products on amazon, only 8% of products were third party tested.
Is creatine a gateway to other performance enhancing drugs? We do not have any data to confirm this supposition, but it is a concern. I recommend all parents have a discussion around the topic, especially in households with young people who seem interested in body building or drawn to the “looksmaxxing” culture. Avoid assumptions or an accusatory tone, and instead start with some questions to learn more about your teen’s peer group. Hey, I was reading about steroid use and caffeine supplements in teens into working out. Are any of your friends doing that? From there, understand your own child’s perceptions and see if you can start a dialogue.
Bottom Line
- Creatine supplements are probably safe for otherwise healthy teens, but this is based mostly on adult studies. If parents or teens ask me, I suggest creatine monohydrate at 3 grams per day based on the best data on safety and efficacy.
- Use your teen’s interest in health as an opportunity to optimize nutrition, sleep, and social wellness.
- Ensure your supplements are third party verified.
- Stay connected with your teen, and make sure they know where you stand on performance enhancing drugs.
- Here is related information on whether or not your child should lift weights.
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References:
Veliz, Phil et al. “Recent trends in past-year steroid use, past-year creatine use, and attitudes toward steroid use among US adolescents.” Annals of epidemiology, vol. 120 110107. 4 May. 2026, doi:10.1016/j.annepidem.2026.110107
Antonio, Jose et al. “Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?.” Journal of the International Society of Sports Nutrition vol. 18,1 13. 8 Feb. 2021, doi:10.1186/s12970-021-00412-w
Wu, Junyu et al. “Acute creatine supplementation enhances technical performance in adolescent basketball players under cognitive-motor dual-task condition.” Journal of the International Society of Sports Nutrition vol. 22,sup1 (2025): 2542369. doi:10.1080/15502783.2025.2542369
Escalante, Guillermo et al. “Analysis of the efficacy, safety, and cost of alternative forms of creatine available for purchase on Amazon.com: are label claims supported by science?.” Heliyon vol. 8,12 e12113. 6 Dec. 2022, doi:10.1016/j.heliyon.2022.e12113
