Creatine safety for 15–17 year olds

For healthy 15–17 year olds, short-term creatine use appears to be safe, but caution is advised. Small trials in adolescent athletes report no serious side effects or kidney problems with typical creatine doses. For example, one literature review found improvements in power and strength outcomes and “consistent reports indicating no adverse events” in teens given creatine. However, because long-term effects in teens aren’t well studied, pediatricians recommend waiting or using creatine only under supervision .

If a teenager does use creatine, stick to adult maintenance doses (around 3–5 g/day) rather than massive “loading” regimens. Most research suggests 3–5 g daily is sufficient for long-term use. In practice, a 16‑year‑old weighing ~60 kg might take about 5 g per day (roughly 0.1 g/kg) once fully active. Splitting that dose (e.g. 2.5 g morning and evening) can minimise stomach upset. Drink plenty of water and get medical OK if unsure.

• Medical stance: Doctors and organisations typically say 18+ . Lack of pediatric data drives the rule, not reports of harm.

• Observed safety: Short trials (a few weeks) in teen soccer or swim teams show creatine is generally well-tolerated . No growth or hormone issues have been found in healthy teenagers.

• Dosage: Use standard doses. Our Creatine Dosage Calculator can estimate a weight-based dose for a 15–17 year old. Expect similar amounts to adults (3–5 g/day).

• Consult a pro: Ideally involve a doctor or sports nutritionist before starting. They can monitor growth and kidney markers.

Try our Creatine Dosage Calculator, check prices via the Creatine Price Index, and read the Quick Start Guide for beginners. For deeper insight, see our full guide on teen creatine use.