5 min readTHE ATHLETIC BENEFITS of creatine supplementation are widely researched and reported—with one important caveat. The body of scientific evidence has shown creatine to help boost performance in adults.
This has not stopped some influencers from saying that they give their children creatine. Rhonda Patrick, Ph.D., has said that she gives her son 2.5 grams of creatine per day for performance. “There’s a lots of studies out there now in elementary school children showing that if they supplement with creatine that they can improve their […] agility and a variety of different sports performance parameters,” Patrick has said.
Kathryn Lauren, a holistic wellness influencer, said that she gives her kids creatine because “it has been shown in research studies to enhance physical development as well as muscular strength. However it’s also been shown to enhance cognition, learning, and memory.”
Except when you investigate these claims, the evidence behind them is shaky, at best.
Which isn’t great, because according to a 2026 study in the Annals of Epidemiology more and more kids are taking creatine—and boys especially.
When I asked dietitians and pediatric health experts if giving kids creatine is effective or safe, they had serious concerns. So before you consider scooping the supplement for your own kids, there are a few important things you should know.
Is Creatine Effective in Kids?
MAN, WE HAVE absolutely no idea.
When influencers do mention research, they seem to cite two pieces of literature: a 2021 review in the journal Nutrients and a 2025 opinion article featured in the journal Frontiers in Nutrition.
That 2021 review assessed nine studies from 1999 to 2017, all of which had sample sizes of 20 or fewer adolescent athletes. The dosages of creatine monohydrate largely focused on higher amounts (20 or 25 grams) for short durations (four to nine days).
While many of these studies did report improvements in athleticism—"sprint swimming performance,” “dynamic strength”—they were really small studies.
Even the researchers hit on this in their conclusion: “a dire need exists for prospective randomized, double-blind, placebo-controlled trials examining the safety and efficacy of creatine among children and adolescent populations; both among athletes and the general population.”
And the 2025 opinion article is just that: an opinion; not a study. The research cited on childhood and adolescent creatine supplementation within that piece is … the 2021 Nutrients review.
To summarize all this: “We don't know the long-term effects because the studies on kids and creatine are small and short,” says Abby Langer, RD, a Men’s Health Nutrition Advisor. “There's just not enough data to show efficacy and rationale for its use in that population.”
This extends to the supposed brain health benefits of creatine supplements in children—of which there’s been little to no research. Yes, there’s emerging and promising research into adults on creatine as it relates to cognitive function, but, again, emphasis on adults.
And, not for nothing, you have to consider funding and potential conflicts of interest in the existing scientific research. The 2021 review was funded by Alzchem, a company that owns Creapure, a brand of creatine. The 2025 opinion article was funded by DBSS Research Division, which has connections to KreaFood, a company with creatine-fortified products.
Is Creatine Safe for Kids?
IT DEPENDS HOW you define “safe.”
Physiologically, what little research exists does indicate that adolescents who take creatine don’t experience kidney, liver, or heart issues.
Just this year, researchers (who reported no funding or conflicts of interest) assessed a handful of studies on creatine supplementation and health issues in kids. They found that “no consistent short-term safety signals were identified in renal, hepatic, hematologic, or cardiometabolic outcomes within the studied durations.”
That said, they also mentioned this: “These findings should be interpreted cautiously given the small number of studies, heterogeneity of included populations, limited long-term data, and methodological constraints.”
So basically, what that 2021 Nutrients review reported: All this is too new and we need much, much more research.
“There is not currently high-quality evidence to conclude that creatine supplementation is clearly safe or effective for children and adolescents,” says Jason Nagata, MD, an associate professor of pediatrics in the Diving of Adolescent & Youth Adult Medicine at the University of California, San Francisco.
Plus, supplements in general, are a risky business.
“Dietary supplements in the U.S. are not tightly regulated, so products may contain contaminants, inaccurate ingredient labeling, or additional substances not listed on the package,” says Dr. Nagata.
And then there’s the psychological side of things.
“The use of legal performance-enhancing supplements may normalize a broader culture of performance enhancement among adolescents,” he says.
Dr. Nagata’s research has found that creatine use (and the use of other legal supplements) can precede or increase openness to anabolic-androgenic steroid use later in life.
Finally, there’s the issue of mental health: “In adolescent boys, supplement use can become tied to body dissatisfaction, pressure to gain muscle quickly, and muscle dysmorphia,” says Dr. Nagata.
Should Kids Take Creatine?
NO.
“The general consensus remains that it's unnecessary for young athletes who haven't maximized their foundational habits. They get far greater returns from focusing on adequate protein, sleep, and consistent training,” says Brian St. Pierre, RD, CSCS, a Men’s Health Nutrition Advisor. “The lack of long-term data in that specific cohort keeps me cautious.”
Caution also seems to be the approach of the American Academy of Pediatrics.
The AAP, too, has conducted research about the link between supplement intake in adolescents and the use of performance enhancing drugs later life. They’ve also issued cautionary guidance on performance-enhancing supplements, including creatine.
“It is important to keep in mind that the biggest factor affecting athletic performance in young athletes is maturation and skill development,” says Michele Labotz, MD, associate professor in the department of pediatrics at Tufts University School of Medicine, speaking on behalf of the AAP.
Langer sums it up this way: “I honestly struggle to think of any situation where I'd recommend creatine supplementation to a child. There's a common perception among adults that we can out-supplement a bad diet; we shouldn't be giving that messaging to our kids. It's so much safer, and more helpful, to teach them the benefits of a balanced diet, getting adequate rest, and not believing everything they see on social media.”
Paul Kita is a Deputy Editor at Men's Health, where he has covered food, cooking, nutrition, supplements, grooming, tech, travel, and fatherhood at the brand for more than 15 years. He is also the author of two Men's Health cookbooks, Guy Gourmet and A Man, A Pan, A Plan, and the winner of a James Beard Award.
