Most parents don’t wake up thinking, “Today I’ll research supplements.” It usually happens in the car after practice.
Your 13- or 15-year-old says, “Coach said creatine helps.” Or a teammate is taking it. Or TikTok makes it sound like a magic shortcut.
So let’s slow it down and answer the real question behind can kids take creatine: Is it safe, does it work, and is it even needed right now?
Can kids take creatine? Start with what creatine actually is
Creatine is a natural substance your body already has. You also get it from food—mostly red meat and fish. Your muscles store creatine and use it for quick energy during short, hard bursts like:
- a 10-second sprint
- a heavy set of squats
- repeated jumps in basketball or volleyball
- short shifts in hockey or lacrosse
A simple way to think about it: creatine helps your muscles “recharge” faster during high-power efforts. It does not directly build muscle by itself. It helps you train a little harder or recover a little better from power work.
That’s why creatine is most tied to strength training and sprint-type sports—not long-distance running.
Creatine for kids: what the research says (and what we still don’t know)
Here’s the honest, balanced answer: Creatine has a strong safety record in adults, and there is some research in adolescents, but we have less long-term data in healthy kids than many parents assume.
What we do know from published studies and sports medicine reviews:
- In studies that included adolescents (often athletes), creatine didn’t show major harmful effects when used appropriately (typical dosing, good hydration, no underlying kidney issues).
- The most common side effects reported are water-weight gain (often 1–4 pounds early on), stomach upset, or cramping—though cramping is not consistently shown to be higher than placebo in research.
- The big safety worry parents hear—kidney damage—has not been supported in healthy people using standard doses. But it is a bigger concern if a teen has kidney disease, is dehydrated a lot, or uses risky “stacked” supplements.
The gap: We don’t have tons of long-term studies following healthy teens for years and years. So the smart approach is: treat it like a “maybe later” tool, not a must-have.
Is creatine safe for 14 year olds? What pediatric groups actually say
Parents often ask, is creatine safe for 14 year olds? The best answer is: it depends on the kid, the sport, the dose, and the supervision—and most pediatric groups do not encourage routine supplement use for minors.
The American Academy of Pediatrics (AAP) has consistently advised caution with performance supplements for kids and teens. Their message is basically: focus on food first, and be careful—supplements are not tightly regulated like medicine. (Meaning: what’s on the label isn’t always what’s in the tub.)
So even if creatine itself is one of the more studied supplements, the AAP’s bigger concern is the real-world environment: teens buying products that may be contaminated, overdosed, or paired with stimulants.
If your 14-year-old is still growing fast, sleeping inconsistently, skipping breakfast, and not lifting with good form yet… creatine is not the first lever to pull.
Creatine for teenagers: when it might make sense (and when it doesn’t)
Situations where creatine for teenagers may be reasonable
Creatine may be worth discussing with your child’s doctor (and ideally a sports dietitian) if your teen is:
- 15–18, past early puberty, and in a structured strength program
- training for a sport where power matters (football, hockey, sprinting, throwing events)
- eating well, sleeping well, and still wants a small performance edge
- willing to use one simple product (no blends) and follow dosing rules
Situations where it’s usually not worth it
Creatine is often a “no for now” if your athlete:
- is 12–14 and still learning basic training habits
- plays mostly endurance sports (distance running, long soccer seasons with lots of miles)
- has kidney issues, frequent dehydration, or a history of heat illness
- is chasing creatine because of body image pressure or “I need to get big fast”
If the motivation is confidence, not performance, start there. Confidence is trainable without supplements. Two good parent-friendly reads are 7 Ways to Build Confidence in Young Athletes and 7 ways parents can build confidence in young athletes. I’ve leaned on ideas like these during rough seasons with my own kid.
Real examples with specific numbers (so it’s not vague)
Let’s make this practical. These are examples—not medical advice.
Example 1: 14-year-old soccer player (high mileage, still growing)
- Age/size: 14, 110 lb (50 kg)
- Training: 4 practices + weekend games, little strength training
- Biggest limiter: fatigue late in games, inconsistent meals
Best “performance supplement”: food + sleep.
- Aim protein: ~0.7–0.9 g per lb body weight = 75–100 g/day
- Fluids: clear/light yellow urine most of the day
- Add a simple post-practice snack: 20 g protein + 40–60 g carbs (chocolate milk + banana works)
Creatine here is unlikely to be the difference-maker.
Example 2: 16-year-old football/lacrosse athlete lifting 3x/week
- Age/size: 16, 165 lb (75 kg)
- Training: structured lifting, sprint work
- Goal: improve power, repeat sprints, strength numbers
If family and doctor are on board, a common evidence-based approach is:
- 3–5 grams per day of creatine monohydrate
- No loading phase needed (loading is the “20 g/day for 5–7 days” approach; it works faster but increases stomach issues for some)
What to expect:
- Small scale jump early (water in muscle)
- Possible improvement in high-power training quality over weeks
Example 3: 17-year-old vegetarian teen struggling to gain strength
Vegetarian athletes often have lower creatine stores because food sources are mostly meat/fish. This is one case where creatine may have a clearer benefit—again, with good supervision and a clean product.
Common mistakes parents and athletes make with creatine for kids
Thinking “more is better”
More isn’t better. High doses raise the odds of stomach issues and sloppy use.
Buying “pre-workout” blends instead of plain creatine
Many pre-workouts include caffeine and other stimulants. That’s a different risk category for teens. If you’re considering creatine for teenagers, look for creatine monohydrate only.
Using creatine to cover bad basics
If sleep is 6 hours, breakfast is skipped, and strength training is random, creatine won’t fix that.
If you want a simple foundation plan, start with our nutrition tips and training guide.
Not drinking enough water
Creatine pulls water into muscle. That’s not “dangerous” by itself, but it means hydration habits matter—especially in hot tournaments.
Ignoring why the teen wants it
Sometimes the real issue is pressure, comparison, or fear of being “behind.” That’s a confidence and environment problem, not a supplement problem.
Whole food nutrition should come first (and it’s usually cheaper)
Before you spend $30–$50/month on a tub, make sure these are handled:
- Protein at each meal (eggs, Greek yogurt, chicken, beans, tofu)
- Carbs around training (rice, pasta, fruit, potatoes, cereal)
- Calcium + vitamin D for growing bones (milk, yogurt, fortified options)
- Iron (especially for teen girls): lean meats, beans, spinach + vitamin C foods
If your athlete is under-fueling (not eating enough), performance drops, injury risk goes up, and mood gets shaky. Creatine doesn’t solve that.
A parent-friendly “how-to” checklist if you’re still considering creatine for teenagers
Talk to the right people first
- Ask your pediatrician: “Any kidney issues, meds, or reasons to avoid this?”
- If possible, consult a sports dietitian (even one visit helps)
Choose the simplest, safest product
- Creatine monohydrate only
- Look for third-party testing (labels like NSF Certified for Sport or Informed Sport are common quality checks)
Use a conservative dose
- 3–5 grams once daily
- Take with a meal or after training to reduce stomach upset
- Skip loading unless a qualified pro recommends it
Track what matters for 4–6 weeks
Have your teen write down:
- training quality (energy, ability to repeat sprints/sets)
- body weight (expect small jump early)
- stomach comfort
- hydration habits
If nothing changes except the scale, that’s useful info—you can stop.
Bottom line: can kids take creatine?
- Can kids take creatine? Sometimes, but it shouldn’t be the first step.
- Creatine for kids is not a “must,” and most younger athletes will get more from food, sleep, and smart training.
- Is creatine safe for 14 year olds? There isn’t a one-size-fits-all yes. The AAP urges caution with supplements in minors, mainly due to limited long-term youth data and product quality concerns.
- Creatine for teenagers may be reasonable for older teens in structured strength programs, using a simple tested product, with parent and medical guidance.
If you want the biggest return on effort, build the basics first. Creatine is a small add-on—not the foundation.