How old should you be to take creatine? facts, recommendations, and supplementation safety
One of the most commonly used dietary supplements among athletes and physically active individuals is creatine. Its effectiveness in supporting muscle mass growth and increasing overall physical performance makes it a popular choice, even for younger athletes.
What do we currently know about creatine supplementation? At what age can you start taking creatine? We present the most important facts and recommendations regarding the use of this widely known substance in the sports world.
Table of contents
- What is creatine and what types of creatine are there?
- At what age can you start taking creatine?
- Can children take creatine?
- Creatine for children and teens - what do experts say?
- How does a child's body react to creatine supplementation?
- Is creatine for 18+?
- Side effects of creatine in young age
- When should young athletes consider creatine supplementation?
- How to use creatine safely at a young age?
- Safe creatine supplementation for teenagers - what you need to know
What is creatine and what types of creatine are there?
Creatine is a substance naturally found in human skeletal muscles. It is synthesized from three amino acids: glycine, arginine, and methionine, primarily in the pancreas, kidneys, liver, and in small amounts in the brain. Its main role is to support energy production, which is crucial during intense physical activities.
The most popular form of this supplement is creatine monohydrate, which combines creatine with a water molecule. This compound is highly bioavailable and is often chosen by athletes aiming to improve performance parameters such as strength, power, and endurance.
In addition to monohydrate, you may also find creatine supplements containing creatine malate and creatine ethyl ester. On the market, there are also products with creatine citrate, pyruvate, and hydrochloride. Athletes aiming to build lean muscle mass often opt for creatine "stacks", which are blends of different types of creatine.
At what age can you start taking creatine?
According to studies, creatine is one of the most effective, legally approved anabolic substances that can be used by adult athletes and healthy individuals. It is a well-researched and safe supplement that helps regenerate ATP in muscle tissues, allowing for longer and more intense workouts.
Despite its effectiveness, creatine supplementation remains a topic of controversy, especially for younger individuals. There are no clear guidelines regarding the age at which creatine can be safely used. It is crucial that its supplementation be supervised by a specialist, who will help select the best form of creatine and determine the correct dosage.
Can children take creatine?
One of the most common questions when it comes to starting creatine supplementation is whether it can be used by teenage athletes engaged in regular strength and endurance training.
Research has shown that creatine helps with muscle mass development and improves physical performance. But can it be taken by children?
Due to a lack of conclusive evidence on creatine use in adolescence, the American Academy of Pediatrics does not recommend supplementation for individuals under 18 years old. For young athletes, it's important to focus on a well-balanced diet and get creatine from natural food sources such as fish and meat.
Creatine for children and teens - what do experts say?
Most experts advise against creatine supplementation for children and teens without prior consultation with a doctor or sports dietitian. Some believe that young athletes who maintain proper nutrition do not need additional supplements. Energy gels, isotonic drinks, and certain vitamin-mineral supplements may be more appropriate for children.
How does a child's body react to creatine supplementation?
While creatine is naturally found in the body, its use is generally not recommended for children and adolescents under 18. Though it can offer several benefits, there are also potential risks associated with improper dosing. Some possible side effects of creatine use at age 15 include dehydration, digestive issues, rapid weight gain (due to water retention), and kidney problems.
Recommended safe creatine
Is creatine for 18+?
According to the International Society of Sports Nutrition, creatine is currently the most effective supplement available to athletes to increase physical performance. If you're wondering if creatine is safe from the age of 18, there are no definitive guidelines on the minimum age for its use.
Experts agree that young athletes under 18 can take creatine, but only under professional supervision. In such cases, it's important to know the correct dosage and how often it should be taken to avoid any harm to one's health.
Side effects of creatine in young age
Research published in Frontiers in Nutrition suggests that creatine supplementation can positively affect performance parameters in young athletes. However, most organizations and institutions involved in nutrition believe that creatine supplementation for children may, in some cases, do more harm than good.
Athletes under 15 should avoid using creatine due to the risk of disrupting the natural production processes of this substance in the body and the possibility of unwanted side effects. It's important to remember that children are still growing and developing, and creatine supplementation may interfere with natural growth processes.
When should young athletes consider creatine supplementation?
Creatine is essential for the production of ATP, the primary energy source for cells. Additionally, it can help increase endurance and improve blood flow to the brain. When should young athletes consider creatine supplementation?
The decision to start creatine supplementation should be preceded by a thorough analysis of the potential benefits and risks. Young athletes who regularly train and engage in intense physical activity may benefit from creatine, but its use should always be discussed with a doctor or sports dietitian first.
It's also important to remember that creatine can lead to water retention in the muscles, so maintaining proper hydration is essential. Without enough fluids, muscle cramps may occur. Additionally, improper dosing increases the risk of kidney strain, even in healthy individuals. Therefore, before including creatine in a young athlete's diet, it's vital to carefully consider whether it is truly safe.
How to use creatine safely at a young age?
To get the benefits of creatine supplementation in a young age group, there are several key points to consider. First, find a high-quality supplement that delivers only pure creatine without unnecessary fillers, preservatives, or dyes.
Second, it's crucial to follow the recommended dosages from the manufacturer. Too much creatine in the body can lead to unwanted side effects, such as digestive problems, water retention, and kidney overload.
The amount of creatine should be adjusted to body weight (the optimal dose is 0.03 grams per kilogram of body weight). For younger individuals, it is also recommended to limit creatine supplementation to training days with intense physical effort.
Safe creatine supplementation for teenagers - what you need to know
Young athletes may consider creatine supplementation if they regularly participate in professional training, maintain a well-balanced diet, and have sufficient knowledge about how the substance works and is absorbed in the body.
When deciding to take creatine, it’s important to choose tested dietary supplements. The product should have a simple, clean composition and be of high, laboratory-tested quality.
Since every young body is different, the decision to use creatine should always be carefully considered and preceded by a consultation with a dietitian or a doctor specializing in sports medicine and nutrition.
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