Has your teenager asked you to buy creatine?

Written by Cassie, registered pharmacist
Founder of Clean Green Safe

If your son or daughter has come home asking for creatine, you’re far from alone. It’s one of the most talked-about supplements on social media, and many teenagers who train or play sport feel they’re missing out without it. It’s a completely understandable question, and a good opportunity for a calm, open conversation.

Here’s what the Australian guidance says, so you can feel confident about your answer.

Why teenagers are asking

Creatine has a strong reputation, and some of it is earned. The Australian Institute of Sport lists it in Group A, its top category, for use in specific situations in sport, such as short, high-intensity efforts and resistance training. Teenagers see athletes and influencers they admire using it, and it’s easy to buy online or at the supermarket.

What often gets lost is who that guidance is written for. The AIS framework is designed for athletes training in specific situations with expert support. It isn’t a recommendation for teenagers who are still growing.

What Sports Dietitians Australia advises

Sports Dietitians Australia has a clear position on young athletes. Supplements taken only to improve performance are “unwarranted and hazardous at this age”. Instead, it recommends a “food first” approach: regular meals and snacks that fuel training, growth and recovery.

There are times a supplement is needed, such as iron or calcium when a young person is low. These should be guided by a doctor or an Accredited Sports Dietitian, not chosen from a shelf.

What the label tells you

Most creatine powders are sold in Australia as formulated supplementary sports foods. By law, these must carry this statement:

“Not suitable for children under 15 years of age or pregnant women: Should only be used under medical or dietetic supervision.”

It’s worth turning the tub around together. For a younger teenager, the label itself answers the question.

If they play tested sport

Some teenagers compete in sport that is covered by anti-doping rules, especially at state or national level. Under those rules, an athlete is responsible for anything found in their body, even a contaminant that wasn’t listed on the label. Supplements are one of the most common ways this happens by accident.

If your teenager competes at this level, talk with their coach or club before they take any supplement, and check the Sport Integrity Australia app.

Having the conversation

A simple “no” can feel dismissive, especially when their friends are using it. These ideas can help the conversation feel supportive rather than restrictive.

• Start with curiosity. Ask what they’ve heard and what they’re hoping it will do.
• Acknowledge their goals. Wanting to be stronger or faster is a healthy thing to want.
• Talk about the basics that make the biggest difference at their age: regular meals, protein from everyday foods, enough sleep, and a good training plan.
• Read the label together, including the under-15 statement.
• If they’re training seriously, offer to book a session with an Accredited Sports Dietitian. It shows you’re taking their goals seriously.

If they’re over 15 and decide to use it

Let’s be realistic: some teenagers over 15 will buy creatine anyway, often with their own money. Sports Dietitians Australia still recommends food first at this age, but if your teenager has made up their mind, the most helpful thing you can do is stay involved and help them choose carefully. Look for an AUST L number, which shows the product is listed on the TGA register and made under pharmaceutical manufacturing standards. As a pharmacist and a parent, that gives me real comfort that what’s on the label is what’s in the tub. Check whether the label shows the amount of creatine itself or the whole compound, and encourage them to stick to the directions on the label rather than what they’ve seen online. Sports-food creatine is capped at 3 g of creatine a day. If they compete, choose a batch-tested product.

If you’re ever unsure, your pharmacist is always happy to talk it through with you, or with your teenager.

ABOUT THE AUTHOR

Cassie, registered pharmacist

Cassie is a registered pharmacist, a parent and the founder of Clean Green Safe. With a background in Australian supplement regulation across the TGA, FSANZ and NHMRC, she built Clean Green Safe to help people understand what’s really in their supplements, and how it all adds up across everything they take.