In another study from Greece, dietary supplements with creatine were found to be effective in improving the cognitive function of patients 1-18 years old.
So, can this answer the question is creatine safe for teens?
How to Use Creatine Supplements for Teens
Creatine users, especially teen athletes, should know how to properly use creatine.
There are many factors, like body weight and body composition, that are being considered.
For example, when a teen athlete is taking a specific dose, it does not mean that the dose is suitable for all.
The Recommended Creatine Dose
As said, factors are being considered when calculating how much creatine is needed for teen athletes. Some of these are the following:
Age and sex
Medical conditions such as high blood pressure
Take note that the form of creatine is also considered.
According to some experts, creatine monohydrate is the most suitable form of creatine for teen athletes.
These experts have based their statement on the fact that creatine monohydrate is very stable and does not impair kidney function.
Research suggests that creatine powder administered for 11 months at a dose of 0.3g/kg/day in teen athletes who weigh 45 kgs were able to improve their training adaptations, exercise strength, performance, and capacity.
Furthermore, there is a creatine-loading phase when it comes to these supplements.
The loading phase includes the initial dose you need to take before going to your maintenance phase.
Take note that the effectiveness of creatine use also depends on the purity and quality of the nutritional supplement you purchase.
When you buy a nutritional supplement online, make sure to get it from an official website.
You can also start your creatine use by purchasing from drugstores and health food stores.
Healthcare professionals in these establishments can also give you more reliable health information about creatine.
The Risks of Creatine Supplementation in Teenagers
Creatine use offers a significant physical advantage in adult populations.
However, this might not be the same for teen athletes due to possible adverse effects.
According to a study from the USA, one of the commonly reported negative effects of creatine use includes weight gain.
In this study, this weight gain is caused by water retention due to the drawing of water into muscle cells.
Fortunately, gaining weight caused by creatine use can wear off after continuous exercise.
According to the journal of Sports Medicine, other side effects of creatine include the following:
Gastrointestinal distress such as stomach pains
Some people who wish to take creatine may also ask, can creatine stunt growth? There are no studies that show this can happen.
Additionally, some creatine products contain banned substances that are not just prohibited in sports but can also impair normal growth.
These banned substances may boost the effects of creatine but can also increase the risk of side effects.
If you want to find the most suitable creatine product for you, reach out to a healthcare professional or registered sports nutritionist.
Indeed, creatine plays a big role in energy production, muscle function, and cognition support.
However, for teens who want to take these supplements, additional caution and care are needed.
When calculating creatine dose, many factors are considered.
Some of these are age, sex, weight, and medical conditions of the user.
In the case of improper creatine dose calculation or intake, certain side effects such as muscle cramps, stomach pains, and dehydration can be experienced.
Lastly, when buying supplemental creatine, make sure to buy from legit health food stores.
Doing this allows you to avoid fake products with additional substances that can harm your health.
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