Safe Supplements for Young Athletes: What to Know
Nutrition & Supplements • Junio 24, 2025
Supplements are everywhere—pre-workout drinks, protein powders, energy bars, multivitamins—and teen athletes are taking notice. But just because something is marketed as “healthy” or “performance-boosting” doesn’t mean it’s safe or necessary, especially for athletes under 18.
Young athletes are still growing, developing hormonally, and learning how to fuel their bodies. That makes their supplement needs—and risks—different from adults.
In this article, we’ll help coaches, parents, and teen athletes navigate the world of supplements. What’s safe, what’s risky, and what’s best left on the shelf.
Why Teen Athletes Turn to Supplements
Marketing, peer influence, and performance pressure push young athletes toward supplements. Many want to gain muscle, recover faster, or feel more competitive. However, without proper education or supervision, they may misuse products or take unnecessary risks.
What to Avoid Under 18
1. Creatine
Although creatine is widely studied in adults, it’s not recommended for teens due to limited long-term data and lack of regulation in youth usage. Many products vary in quality, and young athletes often use incorrect doses.
2. Caffeine
Caffeine can disrupt sleep, raise heart rate, and increase anxiety in youth athletes. It may offer short-term alertness but comes with a cost to recovery, mood, and mental focus.
3. Fat Burners & Pre-Workouts
Most fat burners and pre-workout supplements contain high levels of stimulants and unregulated additives. These products are not tested for safety in adolescents and may increase risk of dehydration, heart issues, and insomnia.
What’s Safe (When Done Right)
1. Magnesium
Magnesium plays a role in muscle relaxation, sleep quality, and reducing cramping. It’s especially important for teen athletes with high training volumes. Sources include leafy greens, seeds, and whole grains, or low-dose supplements if advised by a doctor.
2. Protein
Protein is essential for muscle repair and growth. Most teen athletes can meet their needs through food—chicken, eggs, Greek yogurt, beans—but when meals fall short, a basic protein shake (without additives) may help.
3. Omega-3s
Omega-3 fatty acids support brain health and reduce inflammation. While foods like salmon and walnuts are excellent sources, a high-quality omega-3 supplement may be helpful, particularly for picky eaters.
Key Vitamins & Minerals to Monitor
Iron
Vital for oxygen transport and energy levels. Female athletes and those on plant-based diets may need closer monitoring.
Calcium
Supports bone strength. Critical during adolescence when most bone mass is built.
Vitamin D
Helps absorb calcium and supports immune function. Many teens are deficient, especially in winter.
Zinc
Important for immune function and wound healing.
B Vitamins
Support energy metabolism. Found in whole grains, meats, and dairy.
How to Choose Supplements Wisely
- Look for third-party tested brands (NSF Certified for Sport, Informed Choice).
- Avoid products with long ingredient lists, artificial sweeteners, or stimulants.
- Talk to a doctor, registered dietitian, or certified sports nutritionist.
- Track how food is working first—supplements are just that: supplements, not replacements
Final Guidelines for Parents & Coaches
- Keep the conversation open—curiosity is normal at this age.
- Focus first on whole foods and sleep, not shortcuts.
- Model healthy choices and be cautious with casual recommendations.
