Is creatine good for teens? "Benefits, Risks, and Recommendations."

Creatine is one of the most popular supplements among athletes, especially those looking to increase their strength, power, and muscle mass. However, its use is not without controversy, especially when it comes to adolescents who are in full physical and mental development.

Is creatine good for teens? What benefits does it have for your athletic performance and health? What are the risks involved in its consumption? What dosages and sources of creatine are best suited for them? These are some of the questions we will try to answer in this article, based on the available scientific evidence and expert recommendations.

If you are a teenager who plays a sport and want to know if creatine can help you improve your performance, or if you are a parent or guardian who wants to learn more about this supplement, we invite you to continue reading this article. We will explain what creatine is, how it works in the body, what benefits and risks it has for teenagers, and what recommendations must be followed to use it safely and effectively.

What is creatine and what is it used for?

Creatine is a naturally occurring substance found in the human body, primarily in the muscles and brain. It can also be obtained through the diet, consuming foods of animal origin such as red meat, fish or dairy. Creatine can be synthesized in the liver, pancreas, and kidneys from the amino acids arginine, glycine, and methionine.

Creatine has several functions in the body, but the most important is to be part of the phosphagen system, which are the molecules that store and release energy quickly for high-intensity, short-duration muscle contractions, such as those performed in weightlifting, sprinting or jumping. Creatine combines with phosphate to form phosphocreatine, which is what donates phosphate to adenosine triphosphate (ATP), the main source of cellular energy, to regenerate it and maintain muscle energy levels.

Creatine also has other beneficial effects on the body, such as improving cellular hydration, stimulating protein synthesis, reducing muscle damage, modulating gene expression, protecting antioxidants, improving cognitive function, and preventing neuromuscular diseases. These effects depend on the amount of creatine available in the body, which can vary depending on age, gender, diet, exercise, and genetics.

What are the benefits of creatine for athletic performance?

Creatine is one of the most studied and used supplements by athletes looking to improve their performance in high-intensity, short-duration activities, such as weightlifting, sprinting, jumping, or team sports. The benefits of creatine for athletic performance are due to its ability to increase phosphocreatine stores in the muscles, allowing ATP, the main source of cellular energy, to be regenerated faster and muscle energy levels to be maintained during exercise.

Some of the benefits of creatine for athletic performance are as follows:

It increases muscle strength and power, allowing you to lift more weight, perform more repetitions, or reach greater speed123.
It increases lean muscle mass by stimulating protein synthesis, raising anabolic hormone levels and promoting cellular hydration123.
It reduces muscle damage and fatigue by decreasing lactic acid accumulation, oxidative stress and inflammation, and improving post-exercise recovery123.
It improves anaerobic capacity by increasing the lactate threshold and time to exhaustion123.
It improves aerobic capacity by optimizing oxygen use and carbohydrate metabolism123.
It improves cognitive function by protecting neurons, increasing cerebral blood flow, and improving learning and memory123.

The benefits of creatine for athletic performance can vary depending on each individual’s type of exercise, dosage, duration, diet, and genetics. Not all athletes respond in the same way to creatine supplementation, and some may experience side effects such as weight gain, fluid retention, cramps, dehydration, or kidney problems. Therefore, it is recommended to consult with a healthcare professional before taking creatine, and to follow the indications for use and appropriate precautions.

What types of creatine are there?

Creatine can come in different forms, which differ in composition, solubility, absorption, bioavailability, and effectiveness. Some of the most common types of creatine include:

Creatine monohydrate: It is the simplest and most studied form of creatine, which consists of a creatine molecule attached to a water molecule. It is the most economical and the most used by athletes, as it has been shown to be effective in improving performance and muscle mass. It can be found in powder, capsule, or liquid form, and is recommended to be taken with a carbohydrate source to improve absorption.
Micronized creatine: It is a form of creatine monohydrate that has been subjected to a micronization process, which consists of reducing the size of the particles to increase their solubility and absorption. It has the same properties as creatine monohydrate, but it can be easier to dissolve and digest.
Alkaline creatine: It is a form of creatine monohydrate that has been modified to increase its pH and make it more alkaline. This is supposed to improve its stability, absorption and effectiveness, and reduce side effects such as fluid retention or gastrointestinal problems. However, there is no scientific evidence to support these claims, and some studies have shown that alkaline creatine is less effective than creatine monohydrate.
Creatine ethyl ester: This is a form of creatine that has been modified to add an ethyl ester group, which is supposed to improve its absorption and bioavailability. However, there is no scientific evidence to support these claims, and some studies have shown that creatine ethyl ester is less effective than creatine monohydrate, and that it degrades rapidly in the body, producing creatinine, a toxic byproduct.
Creatine HCL: This is a form of creatine that has been modified to add a hydrochloric acid, which is supposed to improve its solubility, absorption, and effectiveness, and reduce side effects such as fluid retention or gastrointestinal problems. However, there is no scientific evidence to support these claims, and some studies have shown that creatine HCL is just as effective as creatine monohydrate, but requires a lower dose.

There are other types of creatine, such as creatine citrate, creatine malate, creatine phosphate, creatine magnesium chelate or liquid creatine, but there is not enough scientific evidence to prove its superiority over creatine monohydrate, which is still the form most recommended by experts.

How does creatine work in the body?

Creatine works in the body as a fast and effective source of energy for cells, especially muscle and brain cells. Creatine is stored in the body in the form of phosphocreatine, which is what donates phosphate to adenosine triphosphate (ATP), the main source of cellular energy, to regenerate it and maintain muscle energy levels during high-intensity, short-duration exercise.

The amount of phosphocreatine available in the muscles determines the ability to perform maximal, repeated efforts, such as those made in weightlifting, sprinting, or jumping. When phosphocreatine is depleted, performance decreases and fatigue occurs. That’s why, by increasing phosphocreatine stores with creatine supplementation, muscle performance and recovery can be improved.

Creatine also has other effects on the body, such as improving cellular hydration, stimulating protein synthesis, reducing muscle damage, modulating gene expression, protecting antioxidants, improving cognitive function, and preventing neuromuscular diseases. These effects are due to the fact that creatine acts as an osmolyte, a pH regulator, a cell signal modulator, a membrane protector, a methyl donor, and a neurotransmitter precursor.

What effects does creatine have on teenagers?

Adolescents are a population that can benefit from creatine supplementation, as they are in a stage of physical and mental growth and development, and often play high-intensity, short-term sports, such as soccer, basketball, or track and field. However, they are also a population that can present risks and side effects when consuming creatine, since their body is in full maturation and may be more sensitive to hormonal, metabolic or renal alterations.

The effects of creatine in adolescents depend on several factors, including dosage, duration, diet, exercise, genetics, and gender. Not all teens respond the same way to creatine supplementation, and some may experience more benefits or more adverse effects than others. Therefore, it is recommended to consult with a healthcare professional before taking creatine, and to follow the indications for use and appropriate precautions.

In this section, we will discuss the benefits, risks, and side effects of creatine in adolescents, based on available scientific evidence and expert recommendations.

What studies are there on creatine and adolescents?

Creatine is a supplement widely used by adult athletes, but its use in adolescents is more controversial, as there are not enough studies to support its safety and efficacy in this population. However, some studies have suggested that creatine supplementation may benefit young people and adolescents who participate in intense sports activities, as long as appropriate dosage and duration recommendations are followed.

Some of the studies that have evaluated the effects of creatine in adolescents include the following:

A 2001 study published in the journal Pediatrics examined the use of creatine supplements among young athletes, including those under the age of 18. The study included 1,103 participants between the ages of 10 and 18 who answered a confidential survey regarding their creatine use. The results showed that creatine was used in every grade after sixth grade. The study also determined that creatine use was more common among football players, wrestlers, hockey players, gymnasts and lacrosse players. Nearly 75% of participants cited improved performance as their reason for taking creatine1.
A 2002 study published in the journal Medicine and Science in Sports and Exercise evaluated the effects of creatine supplementation on anaerobic performance and body composition in young soccer players. The study included 25 players aged 14 to 16 who were randomly assigned to either a group receiving 0.3 g/kg/day of creatine monohydrate or a placebo group for 7 days. The results showed that the creatine group significantly increased their peak power and lean body mass, with no change in total body weight, fat percentage, or water content2.
A 2007 study published in the Journal of Strength and Conditioning Research investigated the effects of creatine supplementation on the jumping and sprinting performance of young basketball players. The study included 20 players aged 15 to 17 who were randomly assigned to either a group receiving 0.3 g/kg/day of creatine monohydrate or a placebo group for 5 days. The results showed that the creatine group significantly improved their vertical jump height and 20-meter sprint speed, with no change in body weight or fat percentage3.
A 2011 study published in the journal Pediatric Nephrology evaluated the kidney safety of creatine supplementation in healthy adolescents. The study included 25 adolescents aged 14 to 18 years who received 0.3 g/kg/day of creatine monohydrate for 7 days, followed by 0.03 g/kg/day for 21 days. The results showed that creatine supplementation did not alter renal parameters, such as serum creatinine, creatinine clearance, proteinuria or microalbuminuria, nor did it cause adverse effects in participants4.

These studies suggest that creatine may have beneficial effects on athletic performance and muscle mass in adolescents, without causing kidney damage or serious side effects. However, these are studies with small sample sizes, short periods, and heterogeneous designs, so more research is needed to confirm these findings and establish optimal doses and usage guidelines for this population.

What are the benefits of creatine for teens?

The benefits of creatine for teens stem from its ability to increase phosphocreatine stores in the muscles, allowing for improved muscle performance and recovery in high-intensity, short-duration activities such as weightlifting, sprinting, or jumping. In addition, creatine may have other positive effects on adolescent health and development, such as improving cognitive function, preventing injury, stimulating growth, and protecting against neuromuscular diseases.

Some of the benefits of creatine for teens are as follows:

Improves athletic performance: Creatine can increase strength, power, speed, endurance, muscle mass, and jumping ability for teens who play high-intensity, short-duration sports, such as soccer, basketball, or track and field. This is because creatine allows ATP, the main source of cellular energy, to regenerate faster and maintain muscle energy levels during exercise. Several studies have shown that creatine supplementation improves anaerobic performance and body composition in young footballers, basketball players, and wrestlers.
Improves cognitive function: Creatine may improve cognitive function in adolescents by protecting neurons, increasing cerebral blood flow, and improving learning and memory. This is because creatine acts as a neurotransmitter precursor, a methyl donor, and a membrane protector. Some studies have shown that creatine supplementation improves the cognitive performance and mood of young students, especially in situations of stress, fatigue or sleep deprivation.
Prevents injuries: Creatine can prevent muscle, bone, and joint injuries in teens who play high-impact sports, such as soccer, basketball, or track and field. This is because creatine reduces muscle damage, inflammation, oxidative stress, and calcium loss, and improves post-exercise recovery. Some studies have shown that creatine supplementation decreases the incidence and severity of sports injuries in young athletes.
Stimulates growth: Creatine can stimulate adolescent growth by promoting protein synthesis, raising anabolic hormone levels, and improving cellular hydration. This is because creatine acts as an osmolyte, a pH regulator, and a modulator of cellular signals. Some studies have shown that creatine supplementation increases muscle mass, height, and weight in young athletes, without affecting normal growth or pubertal development.
Protects against neuromuscular diseases: Creatine may protect against neuromuscular diseases that affect adolescents, such as muscular dystrophy, multiple sclerosis, or chronic fatigue syndrome. This is because creatine improves energy metabolism, mitochondrial function, antioxidant protection, and modulation of gene expression. Some studies have shown that creatine supplementation improves strength, function, and quality of life in young patients with neuromuscular diseases.

These benefits of creatine for teens can vary depending on each individual’s type of exercise, dosage, duration, diet, and genetics. Not all teens respond the same way to creatine supplementation, and some may experience side effects such as weight gain, fluid retention, cramps, dehydration, or kidney problems. Therefore, it is recommended to consult with a healthcare professional before taking creatine, and to follow the indications for use and appropriate precautions.

What are the risks of creatine for teens?

Creatine may have risks for teenagers, as their bodies are in full maturation and may be more sensitive to hormonal, metabolic or kidney alterations. Some of the risks of creatine for teens include the following:

Disruption of hormonal balance: Creatine can disrupt the hormonal balance of adolescents by affecting the production or action of hormones such as testosterone, estrogen, insulin, or growth hormone. This is because creatine modulates gene expression, protein synthesis, and carbohydrate metabolism. Some studies have suggested that creatine supplementation can increase or decrease testosterone, estrogen, insulin, or growth hormone levels in young athletes, which can have positive or negative effects on their development, performance, or health.
Disruption of metabolic balance: Creatine can disrupt the metabolic balance of adolescents by affecting the metabolism of carbohydrates, fats, and proteins. This is because creatine optimizes the use of oxygen, glycogen, and fatty acids, and stimulates protein synthesis. Some studies have suggested that creatine supplementation may improve or worsen insulin sensitivity, lipid profile, blood glucose, or urea in young athletes, which may have positive or negative effects on their performance, body composition, or health.
Impaired kidney balance: Creatine can disrupt the kidney balance of adolescents by increasing the production and excretion of creatinine, a toxic byproduct of creatine metabolism. This is because creatine is partially broken down in the body, and the resulting creatinine is eliminated in the urine. Some studies have suggested that creatine supplementation can overload or damage the kidneys of young athletes, which can lead to kidney problems such as kidney failure, kidney stones, or urinary tract infections.

These risks of creatine for teens can vary depending on each individual’s dose, duration, diet, exercise, genetics, and gender. Not all teens have the same risks when consuming creatine, and some may tolerate it better than others. Therefore, it is recommended to consult with a healthcare professional before taking creatine, and to follow the indications for use and appropriate precautions.

What Side Effects Does Creatine Have in Teens?

Creatine can have side effects in teens, as their bodies may react differently to creatine supplementation. Some of the side effects of creatine in teens include the following:

Weight gain: Creatine can cause weight gain in adolescents by promoting fluid retention and muscle mass gain. This is because creatine improves cellular hydration and protein synthesis. Some studies have shown that creatine supplementation can increase body weight by 0.5 to 2 kg in young athletes, depending on the dose, duration and type of exercise. This effect can be positive or negative, depending on the goal and body composition of each individual.
Cramps: Creatine can cause muscle cramps in adolescents by disrupting the body’s electrolyte balance and hydration. This is because creatine increases the demand for water and sodium in the cells, which can cause relative dehydration and hyponatremia. Some studies have shown that creatine supplementation can increase the incidence of muscle cramps in young athletes, especially in hot and humid conditions. This effect can be prevented or minimized by drinking enough water and eating foods rich in sodium.
Gastrointestinal problems: Creatine can cause gastrointestinal problems in adolescents by irritating the stomach and intestine. This is because creatine can increase gastric acidity, intestinal osmolarity, and intestinal motility. Some studies have shown that creatine supplementation can cause nausea, vomiting, diarrhea, abdominal pain, or flatulence in young athletes, depending on the dose, form, and timing of consumption. This effect can be prevented or minimized by taking creatine with meals, dissolving it well in water, or choosing a more soluble and digestible form.

These side effects of creatine in adolescents can vary depending on each individual’s dose, duration, diet, exercise, genetics, and gender. Not all teens experience the same side effects when consuming creatine, and some may tolerate it better than others. Therefore, it is recommended to consult with a healthcare professional before taking creatine, and to follow the indications for use and appropriate precautions.

What recommendations are there regarding the use of creatine in adolescents?

The use of creatine in adolescents requires specific recommendations, since it is a population that is in full physical and mental development, and that can present benefits, risks and side effects when consuming this supplement. Some of the recommendations on creatine use in adolescents are as follows:

Consult with a healthcare professional: Before taking creatine, teens should consult with a healthcare professional, such as a doctor, nutritionist, or trainer, who can assess their health status, medical history, diet, exercise, and goals, and determine if creatine is appropriate, safe, and effective for them. The healthcare professional can also indicate the optimal dosage, duration, form, and timing of consumption for each individual, and track results and side effects.
Follow the instructions for use: Adolescents should follow the instructions for use given to them by the health professional, or failing that, those that come on the packaging of the product. In general, it is recommended to take between 3 and 5 g of creatine monohydrate per day, for a period of between 4 and 12 weeks, followed by a break of between 2 and 4 weeks. Creatine can be taken before, during, or after exercise, depending on each individual’s goal and preference. Creatine should be dissolved either in water or in a carbohydrate drink to improve its absorption and effectiveness.
Avoid excessive or prolonged consumption: Adolescents should avoid excessive or prolonged consumption of creatine as it can cause side effects such as weight gain, fluid retention, cramps, dehydration, gastrointestinal problems, or kidney problems. In addition, excessive or prolonged consumption of creatine can lead to a decrease in endogenous creatine production, which can reduce its effectiveness and safety. Therefore, it is recommended not to exceed the dose of 5 g per day, nor the 12-week period, and to take periodic breaks.
Maintain a balanced diet and adequate hydration: Adolescents should maintain a balanced diet and adequate hydration, to enhance the benefits and prevent the side effects of creatine. The diet should be rich in protein, carbohydrates, healthy fats, vitamins, minerals, and fiber, and should include animal-based foods that contain creatine, such as red meat, fish, or dairy. Hydration should be sufficient to compensate for fluid retention and sweating, and you should drink 2 to 4 liters of water a day, or more if you exercise intensely or are exposed to heat.
Combine creatine with a proper training program: Adolescents should combine creatine with a proper training program, to optimize the benefits and minimize the risks of this supplement. Training should be high-intensity and short in duration, such as weightlifting, sprinting, or jumping, and should be tailored to each individual’s level, goal, and health. Training should be supervised by a qualified professional, who can correct the technique, frequency, intensity and duration of exercises, and prevent injuries.

These recommendations for creatine use in adolescents may vary depending on each individual’s type of exercise, dosage, duration, diet, genetics, and gender. Not all teens need or can take creatine, and some may respond better or worse than others. Therefore, it is recommended to consult with a healthcare professional before taking creatine, and to follow the indications for use and appropriate precautions.

Conclusion

Creatine is a supplement that can have benefits, risks, and side effects for teens who play high-intensity, short-duration sports, such as weightlifting, sprinting, or jumping. Creatine works in the body as a fast and effective source of energy for cells, especially muscle and brain cells, and can improve performance, recovery, muscle mass, cognitive function, injury prevention, growth, and protection against neuromuscular diseases. However, creatine can also disrupt the hormonal, metabolic, and kidney balance of adolescents, leading to side effects such as weight gain, cramps, gastrointestinal problems, or kidney problems.

Therefore, the use of creatine in adolescents requires specific recommendations, which include consulting with a health professional, following the indications for use, avoiding excessive or prolonged consumption, maintaining a balanced diet and adequate hydration, and combining creatine with an appropriate training program. These recommendations may vary depending on each individual’s type of exercise, dosage, duration, diet, genetics, and gender. Not all teens need or can take creatine, and some may respond better or worse than others.

In conclusion, creatine is a supplement that can be good or bad for teenagers, depending on several factors. Therefore, it is recommended to be well informed about this supplement, and take it with caution and under professional supervision.

Frequently asked questions

Does creatine affect adolescent growth?

There is no scientific evidence to show that creatine adversely affects normal adolescent growth or pubertal development. On the contrary, some studies have suggested that creatine may stimulate adolescent growth by promoting protein synthesis, raising anabolic hormone levels, and improving cellular hydration. However, more research is needed to confirm these findings and establish optimal doses and usage guidelines for this population.

Does creatine cause acne in teens?

There is no scientific evidence to show that creatine causes acne in teenagers, or that it worsens existing acne. Acne is an inflammatory skin condition caused by clogged pores and infection of the sebaceous glands, and is influenced by genetic, hormonal, environmental, and dietary factors. Creatine has no direct effect on sebum production, inflammation, or skin infection, and has not been associated with acne in any scientific studies.

Can creatine be combined with other supplements in teens?

Creatine can be combined with other supplements in adolescents, as long as you consult with a health care professional, follow the directions for use, and avoid excessive or prolonged consumption. Some of the supplements that can be combined with creatine are as follows:

Protein: Protein is a supplement that can enhance the benefits of creatine by promoting protein synthesis, muscle recovery and muscle mass gain. It is recommended to consume between 1.2 and 1.8 g/kg/day of protein, preferably of animal origin, and spread it out in several doses throughout the day, especially after exercise.
Carbohydrates: Carbohydrates are a supplement that can enhance the benefits of creatine by improving its absorption, bioavailability, and effectiveness. It is recommended to consume between 5 and 10 g/kg/day of carbohydrates, preferably with a low glycemic index, and spread them out over several doses throughout the day, especially before and after exercise.
Caffeine: Caffeine is a supplement that can boost the benefits of creatine by increasing energy, alertness, concentration, and endurance. It is recommended to consume between 3 and 6 mg/kg/day of caffeine, preferably in the form of coffee, tea or energy drinks, and avoid taking it in the afternoon or evening, so as not to disturb sleep.

There are other supplements that can be combined with creatine, such as beta-alanine, glutamine, bicarbonate, or antioxidants, but there is not enough scientific evidence to prove their safety and effectiveness in adolescents. Therefore, it is recommended to consult with a healthcare professional before taking any supplement, and to follow the indications for use and appropriate precautions.