FAQ: Should teens use supplements?
NO. Next question.
The fact is that every teenager who eats their parents out of house and home is getting enough nutrition to perform at a high level AND gain size and strength. Just think of all those kids who shot up 6 inches over one summer who weren’t taking any GNC powders or supplements.
Research on the Efficacy of Supplements in Teenage Athletes
The use of dietary supplements (DS) among teenage athletes is a topic of growing interest, but research suggests that a balanced diet often meets most nutritional needs. Below is an overview of the efficacy and recommendations for specific supplements:
Key Findings on Supplement Use
Prevalence and Reasons for Use:
Studies show that teenage athletes and non-athletes use supplements at similar rates, with health improvement being the primary reason for intake. Parents are often the main source of advice on supplementation[1].
Supplements such as protein, multivitamins, calcium, and Omega-3 are commonly used, but their necessity depends on whether dietary intake is sufficient[2][3].
General Recommendations:
Experts emphasize that supplements should not replace a balanced diet. Young athletes should prioritize whole foods to meet their nutritional needs before considering supplementation[4][5].
Supplements may be beneficial in cases where dietary intake is insufficient or specific deficiencies exist (e.g., calcium or iron)[3].
Efficacy of Specific Supplements
Protein:
Protein supplements are widely used but are often unnecessary if dietary protein needs are met through whole foods. Studies suggest that protein from food sources is equally effective for muscle repair and growth[5][6].
For athletes with high energy demands, whey protein can be a convenient option but should not exceed 30 grams per serving[6].
Creatine:
Creatine monohydrate is one of the most researched supplements and has been shown to improve muscle energy and performance when used appropriately (3 g/day). However, most studies focus on adults, and its use in adolescents requires more research[7][8].
Beta-Alanine:
Beta-alanine may improve high-intensity exercise performance lasting 30 seconds to 10 minutes. It appears safe in doses of 1.6–6.4 g/day for up to 8 weeks but requires further study in younger populations[8].
Omega-3 Fatty Acids:
Omega-3s support joint health and reduce inflammation but do not directly enhance athletic performance. They may benefit athletes with high-impact training regimens[2][6].
Calcium and Vitamin D:
These are critical for bone health, especially in growing adolescents. Supplementation may be necessary for those with inadequate dietary intake[2][3].
Multivitamins:
Multivitamins can prevent deficiencies but do not directly enhance performance. It’s important to choose formulations tailored to adolescents without excessive doses[6].
Probiotics:
Probiotics may improve gut health, which indirectly supports overall well-being and performance by preventing gastrointestinal issues during exercise[6].
Conclusion
For teenage athletes, a well-balanced diet rich in whole foods typically provides all necessary nutrients for optimal performance. Supplements like protein, creatine, Omega-3s, and calcium may offer benefits in specific circumstances (e.g., dietary gaps or high training loads), but they should only be used under the guidance of a qualified professional such as a sports dietitian or physician.
The consensus remains that foundational nutrition—adequate calories, macronutrients, vitamins, minerals, hydration, and sleep—should take precedence over supplementation[7][4][5].
Sources:
https://sportlane.com/en/blog/best-supplements-for-high-school-athletes
https://www.childrens.com/health-wellness/what-young-athletes-should-eat-to-perform-their-best
https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/
