October 01, 2024

Is creatine safe for teenagers? – Fact check

Creatine - one of the most discussed supplements in the fitness world. While many experienced athletes value it as a secret weapon for more muscle mass and performance, there is often uncertainty, especially among young athletes and their parents. "Is creatine safe for teenagers?", "Does it cause hair loss?" or "Do teenagers even need it?" - such questions come up again and again. In this article, we look at what science says about the use of creatine in young athletes and dispel the biggest myths.

What is creatine anyway?

Creatine is a naturally occurring substance in the body that is stored primarily in muscles. It helps provide energy in the form of ATP (adenosine triphosphate) - the fuel for intense physical activity such as sprinting, weight lifting, or short, explosive movements.

The body produces creatine on its own, but we also get small amounts from food, mainly meat and fish. Creatine replenishes these stores and increases the amount of creatine phosphate in the muscles, which can lead to better athletic performance.

Is creatine safe for teenagers?

Many parents and coaches ask themselves: Is creatine safe for teenagers? The answer: Yes, if used correctly .

Several studies have shown that creatine is generally safe for adolescents participating in high-intensity sports such as track and field, soccer, or basketball, as long as they follow the recommended dosage and use the supplement in combination with a balanced diet and adequate hydration. A 2003 study published in Pediatrics examined the safety of creatine in adolescent athletes and found that there was no evidence of negative side effects.

Important: Consult a doctor

Before adolescents begin taking creatine, it is advisable to discuss it with a doctor or nutritionist to ensure it meets individual needs and goals.

Myths about creatine: what is true, what is false?

Despite the scientific data, there are still many myths about creatine, especially in relation to young athletes. Here are some of the most common myths - and what's really behind them:

Myth 1: Creatine causes hair loss

False. The myth is based on a study that suggested a possible increase in DHT (a hormone associated with hair loss) due to creatine. However, there are no reliable studies that directly link creatine to hair loss. Creatine has not been shown to have a significant effect on hair growth.

Myth 2: Creatine leads to weight gain

Partly correct. Creatine often leads to short-term water retention in the muscles, which can lead to weight gain. This gain is not fat , but water, and generally has no negative impact on athletic performance or health.

Myth 3: Creatine causes kidney problems

False. Several studies show that creatine does not damage the kidneys in healthy people , as long as there is no pre-existing kidney disease. The only important thing is to drink enough water while taking creatine.

Myth 4: Creatine is a type of steroid

False. Creatine is a natural substance produced by the body, while steroids are synthetic hormones. Creatine is legal and safe and has nothing to do with the harmful effects of steroids.

Myth 5: Creatine is only for bodybuilders

False. Creatine is not just for bodybuilders. All sports where speed and strength are important can benefit from its effects. In addition, creatine can also improve health and cognitive performance, which is why it can be beneficial for a wide range of athletes and even the general population.

How should young athletes take creatine?

For young people who have decided to use creatine as part of their training, the correct dosage is crucial. The most common recommendation is 3 to 5 grams of creatine monohydrate per day. A loading phase is not necessary. Continuous, moderate intake is usually sufficient to replenish creatine stores and achieve the desired effects.

Summary: Creatine is safe for teens – if you follow the basics

Creatine has been shown in several studies to be a safe and effective supplement for young athletes as long as the recommended dosage is followed and the supplement is used in combination with a balanced diet and adequate hydration. Science shows that most concerns, such as weight gain or kidney damage, are often based on misconceptions. It is important that young people follow the recommended dosage, eat well and drink enough.

If you are unsure whether creatine is right for you, you should always consult a professional. But in most cases, creatine is an excellent supplement for young athletes who want to take their performance to the next level.

If you want to add creatine to your diet as a supplement, you should look for high-quality products. Our creatine, available in our online shop, contains pure creatine monohydrate and helps young athletes to increase their performance safely and effectively. Find out more about our creatine