Creatine and Teen Athletes: What the Latest Research Really Says
- Dr. Ashli E. Linkhorn
- Nov 28, 2025
- 2 min read
If you’ve spent any time around high-school sports, you’ve probably heard athletes talk about creatine. It’s one of the most researched supplements in the world—and one that sometimes raises eyebrows when teenagers use it. Recent studies, including research published in Nutrients and Frontiers in Nutrition between 2018 and 2025, show that creatine monohydrate can be safe and effective when used correctly in adolescent athletes. In fact, short-term studies on high-school basketball and soccer players found improvements in sprint, jump, and skill performance without any harmful changes in kidney or liver function.
Why Teens Might Benefit from Creatine
Creatine is a natural compound found in foods like beef and fish that helps the body produce quick energy for explosive movements—think sprinting, jumping, and heavy lifting. Research in adolescent athletes (Wu et al., 2025; Jagim et al., 2021) suggests that supplementing with creatine can improve power and reduce fatigue during repeated high-intensity efforts. Beyond sports performance, data from national nutrition surveys show that teens who consume more creatine through their diet tend to have healthier body composition and stronger bones (Korovljev et al., 2021). That said, creatine isn’t magic—it works best when paired with good nutrition, sleep, and structured training.
How to Use It Safely
Experts like Kreider et al. (2025) and Jagim et al. (2018) emphasize that creatine use in teens should always happen under supervision from a knowledgeable coach or healthcare provider. Typical use involves a brief “loading phase” (about 0.3 g per kg of body weight for 5–7 days) followed by 3–5 grams per day as maintenance. It’s crucial to stay hydrated and use only pure creatine monohydrate from trusted brands. And if you’re not ready to supplement? You can still support performance by eating protein-rich foods that naturally contain creatine. For growing athletes and parents who value safety and performance, understanding creatine isn’t about hype—it’s about making informed, evidence-based choices.
Creatine MonoHydrate Dr. Linkhorn and her family use.
Amazon.com: Nutricost Creatine Monohydrate Micronized Powder (1 KG) - Pure Creatine Monohydrate : Health & Household
Creatine MonoHydrate from Momentous
Creatine MonoHydrate from Thorne
