Creatine for Teens: The "Stunted Growth" Myth vs. What the Science Actually Shows

Man in a casual outfit drinking water from a bottle outdoors, focused on fitness and hydration.

If you walk into any high school weight room across the country, you will likely hear a heated debate about creatine. For years, this supplement has been a lightning rod for controversy, especially when it concerns adolescent athletes. Parents often worry that it is a “gateway drug” or that it will somehow interfere with a child’s natural development. These fears are typically fueled by anecdotal stories and outdated information from the 1990s, when sports supplements were poorly regulated and often misunderstood. Consequently, many young athletes are left wondering if they are missing out on a competitive edge, while their parents remain hesitant to give the green light.

The reality is that creatine is one of the most rigorously studied supplements in the history of sports nutrition. Far from being a dangerous steroid alternative, it is a naturally occurring compound found in red meat and fish, and our own bodies produce it daily. The gap between public perception and clinical reality is vast. In this article, we are going to tear down the “stunted growth” myth and look at what the latest peer-reviewed research actually says about teenagers and creatine.

Debunking the “Stunted Growth” Myth

The most common concern cited by parents and coaches is that creatine will “stunt” a teenager’s growth by affecting the growth plates. It is important to state this clearly: there is absolutely no scientific evidence to support this claim. This myth likely originated from a misunderstanding of how creatine works compared to anabolic steroids. While steroids interfere with the endocrine system and can prematurely close growth plates by mimicking hormones, creatine has nothing to do with your hormones. It is a nitrogenous organic acid that helps supply energy to cells, primarily muscle cells.

Furthermore, growth plates are made of cartilage that eventually ossifies into bone. This process is governed by human growth hormone (HGH) and estrogen/testosterone levels. Since creatine does not alter these hormonal pathways, it is physically impossible for it to “stunt” a person’s height. Leading organizations, including the American Academy of Pediatrics and the International Society of Sports Nutrition (ISSN), have noted that creatine monohydrate is a safe and effective ergogenic supplement for athletes, provided they have already reached puberty and are involved in serious, supervised training.

How Creatine Actually Works in a Young Body

To understand why creatine is beneficial, it is necessary to examine the cellular level. Every time you perform an explosive movement—like a 40-yard dash or a heavy bench press—your muscles use a molecule called Adenosine Triphosphate (ATP) for energy. However, your muscles only store enough ATP for a few seconds of intense work. Once that store is exhausted, the body must “recharge” the ATP. This is where creatine comes in.

For a teen athlete, this means they can maintain a high power output for a slightly longer duration. Instead of fatiguing on the fifth rep of a set, they might find the energy to finish a sixth or seventh. Over months of training, this increased “work capacity” leads to greater gains in strength and muscle mass. Transitioning from a state of quick fatigue to sustained power is often the difference between a bench-warmer and a starter.

Creatine vs. Other Common Performance Aids

Feature	Creatine Monohydrate	Anabolic Steroids	High-Caffeine Pre-Workouts
Hormonal Impact	None.	Severe / Permanent.	Temporary Cortisol Spike.
Mechanism	ATP Resynthesis.	Protein Synthesis via DNA.	Central Nervous System Stimulant.
Legal Status	Legal / Over-the-counter.	Illegal / Controlled.	Legal / Unregulated.
Main Side Effect	Water Retention (Muscle).	Organ Damage / Hair Loss.	Heart Palpitations / Anxiety.
Safety for Teens	High (if used correctly).	Extremely Dangerous.	Moderate to High Risk.

Addressing Kidney Health and Dehydration

Another persistent rumor is that creatine is “hard on the kidneys.” This concern stems from the fact that doctors measure “creatinine” (a byproduct of creatine metabolism) to check kidney function. If you take a creatine supplement, your blood creatinine levels will naturally be higher. However, in a healthy individual with no pre-existing kidney disease, this is simply a reflection of the supplement in your system, not an indication of organ damage. Multiple long-term studies have shown that even years of creatine use do not negatively impact renal filtration rates.

Regarding dehydration and cramping, the science has actually swung in the opposite direction. While people used to believe that creatine “sucked the water out of your organs,” we now know that it actually pulls water into the muscle cells. This is known as cellular volumization. Consequently, creatine helps protect athletes from heat illness and cramping by increasing intracellular fluid. Of course, athletes should always drink plenty of water, but the idea that creatine causes dehydration is a functional misunderstanding of osmosis.

The “Second Brain” Benefit: Cognitive Gains for Students

One of the most exciting areas of new research is the impact of creatine on the brain. The brain is an energy-hungry organ that uses a significant amount of ATP. Emerging studies suggest that creatine supplementation can improve cognitive function, especially in tasks that require speed and mental endurance. For a high school student-athlete balancing a full course load with a demanding practice schedule, this “mental energy” can be a game-changer.

Furthermore, there is compelling evidence that creatine may offer neuroprotective benefits. Some researchers believe that having elevated creatine stores in the brain may help reduce the severity of concussions or speed up recovery times following a mild traumatic brain injury (mTBI). While this is still a developing field, the potential for a supplement to help protect a young athlete’s brain is a significant reason why many sports doctors are beginning to recommend it more broadly.

Guidelines for Safe Use in Teenagers

While the science supports the safety of creatine, it shouldn’t be a free-for-all. There are specific protocols that young athletes should follow to ensure they are getting the benefits without the risks.

Wait Until Post-Puberty: Most experts recommend waiting until an athlete has passed through the peak of puberty. This ensures that the body’s natural growth cycles are well-established.
Focus on Monohydrate: There are many “fancy” versions of creatine on the market, but Creatine Monohydrate is the only one with thousands of studies proving its safety and efficacy. Don’t fall for the marketing of “HCL” or “Buffered” versions.
Use “Certified for Sport” Products: The supplement industry can be messy. To avoid accidental contamination with banned substances, always look for the NSF Certified for Sport or Informed Choice labels on the tub.
Stick to the Dosage: You don’t need to “load” with 20 grams a day. A steady dose of 3 to 5 grams daily is plenty to saturate the muscles over a few weeks.