Creatine monohydrate use in adolescents

Thanks for asking—there’s a lot of confusion here. Creatine monohydrate is a well-studied supplement that helps muscles recycle energy (ATP), which can modestly improve high‑intensity performance and lean mass when paired with training. The standard adult dose is 3–5 g/day. For a healthy, athletic 15‑year‑old, limited studies suggest creatine can be safe short‑term with proper dosing and hydration, but pediatric data are smaller than in adults. Major sports medicine groups don’t ban it, yet advise using it only if: 1) the teen has a solid training/sleep/nutrition base, 2) no kidney disease, dehydration, or recurrent cramps, and 3) a clinician and coach are aware. Side effects are usually mild (water weight, bloating); ensure good fluid intake and choose third‑party tested products. If the goal is general fitness or school sports, the key is consistent training, protein (about 1.2–1.6 g/kg/day), carbs around workouts, sleep, and coaching; creatine is optional, not essential.