I am trying to take creatine but I’m 13 - #15848
Hey, I’ve been thinking about taking creatine because I work out and want to build muscle. But I’m only 13, so I want to make sure there’s a type that’s safe for me. Is there a “safe” creatine I can take — or is it too risky at my age? If it’s okay, which form should I use (like monohydrate or something else) and how much would be a reasonable dose? Also, what side-effects should I watch out for, and how much water do I need if I take it?”
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Doctors’ responses
Hello Cyrus,
Creatine isn’t recommended for 13-year-olds. No form (monohydrate, HCL, etc.) is considered safe at your age unless its essential
Your body and kidneys are still developing, and supplements haven’t been well-studied in kids.
Possible side effects: stomach issues, bloating, dehydration, cramps, and, in rare cases, kidney stress.
Listen to thirst + drink- before/during/after sports
To build muscle safely at 13, focus on eating more, getting enough protein, training consistently, drinking water, and sleeping well.
Feel free to talk Thank you
Hi Cyrus! Thanks for reaching out, and I’m really glad you asked before starting anything. Since you are only 13 years old, I’ll be very clear: creatine is not recommended for people under 18.
1. Why not? At your age: Your kidneys are still developing. Your hormones, bones, and muscles are still growing. Supplements like creatine aren’t well-studied or proven safe in teenagers . Creatine itself is not a “dangerous” supplement for adults, but for teens your age, doctors and sports medicine guidelines strongly advise against it.
2. What you should do instead to gain healthy weight & build muscle. At 13, this is what works best: -Increase calories safely. Add one of these to every meal: Peanut butter,Eggs, Whole milk / yogurt, Cheese, Bananas, Nuts (almonds, cashews, peanuts), Homemade smoothies (banana + milk + peanut butter) -Focus on strength training using bodyweight: Push-ups, Squats, Planks, Pull-ups (if available), Light dumbbells only if supervised. This builds real muscle safely. -Sleep 8–10 hours: Your body grows muscle only during sleep at your age.
3. For privacy and safety reasons, doctors on this platform cannot message phone numbers directly. But you can keep asking anything here as you’re doing the right thing by being cautious.
Feel free to reach out again.
Regards, Dr. Nirav Jain MBBS, DNB D.Fam.Med
Hello Cyrus First, it’s important to rule out any underlying medical conditions that might be affecting your ability to gain weight, such as hyperthyroidism, diabetes, or gastrointestinal issues. If you haven’t already, consider consulting a doctor to ensure that these factors aren’t playing a role. Assuming these have been ruled out, increasing your weight typically involves consuming more calories than your body burns. Start by increasing your calorie intake through healthy, calorie-dense foods. Focus on foods like nuts, seeds, avocados, whole grains, and lean meats, which deliver more calories and nutrients in smaller portions. Incorporating a variety of fruits and vegetables is still important for balanced nutrition. Maintaining a regular meal schedule might help too, eat three to five times a day, including snacks. High-calorie, nutritious snacks can be yogurt with granola, hummus with whole-grain pitas, or protein shakes. Strength training can support weight gain by building muscle mass, which in turn can contribute to a healthy weight increase. You might want to integrate exercises like squats, push-ups, and deadlifts, or consider working with a fitness trainer who can design a plan suited for you. Ensure you also get sufficient rest for muscle recovery. Stay hydrated, but try to drink fluids between meals rather than before or during, as this can reduce appetite. It’s key to be consistent; weight gain, like weight loss, might take time. Recording what you eat and tracking changes in your weight can help identify patterns and take necessary adjustments. If these changes aren’t effective over a period of time, consider working with a dietitian or nutritionist who can provide personalized advice based on your specific needs.
Thank you
Hello dear See creatine supplements is indicated only after age group 18 and above only. So I suggest you to please avoid taking it. Since you are in growing stage so I suggest you to please follow below routine for improvement Do vajrasana and surya namaskar Weight gaining exercises Take cheese and grams upto 4-5 cups atleast once a day for 1 month Consume dairy products like butter and milk Take natural balance diet Avoid supplements Take zincovit multivitamin Avoid weight lifting excercise to prevent height increase Kindly follow this routine for 3-4 months In case of no improvement consult endocrinologist for further evaluation Hopefully you improve Regards
You don’t need creatine right now. At 13, focus on: A balanced diet (good protein, enough calories) Training hard and consistently Getting good sleep Getting stronger naturally your body is already very capable of building muscle at your age
Hi Cyrus,
At 13 years old, it’s best to avoid taking creatine supplements—even if you work out regularly.
Your body is still developing, and the safety of creatine in teenagers has not been fully established.
Focus instead on a healthy diet, proper exercise, and adequate hydration for safe and steady muscle growth.
Best wishes,
Dr. Nikhil Chauhan Urologist
At 13 years old, creatine is not recommended because your body is still growing, and no long-term safety studies exist for teenagers your age — proper diet, sleep, and training are safer and more effective right now. If you still plan supplements in the future (after 16–18), the only form proven safe is creatine monohydrate, 3–5 g/day, with plenty of water, but not at your age. Please talk to a pediatrician or sports-medicine specialist, who can guide you safely and help build a nutrition plan without supplements.
At 13 years old, your body is still developing, and it is generally not recommended to take creatine supplements at your age. The evidence regarding the use of creatine in adolescents is limited, and most studies focus on adults where it has been shown to aid in muscle development and performance. The concern with using creatine at a younger age largely relates to the fact that your body’s physiology, including muscle growth, is undergoing natural changes, and supplementing with creatine might interfere with these processes although there’s no strong evidence suggesting direct harm, it’s better to err on the side of caution. In terms of forms and dosage, creatine monohydrate is the most studied and commonly recommended form for adults, usually taken in doses of around 3-5 grams daily. However, for someone your age, it would be more beneficial to focus on building a solid foundation through a balanced diet rich in proteins and other nutrients, along with a well-structured workout program that emphasizes proper technique and form. Staying hydrated is important for everyone, especially if you’re engaged in physical activities. Drinking plenty of water is crucial whether or not you’re taking supplements. While exercising regularly, ensure you’re drinking enough fluids to support your body’s needs. Since you’re still growing, it’s important to discuss any supplement use with a healthcare provider or a sports nutritionist who can give you guidance tailored to your specific age, size, and activity level. They can help you evaluate your goals and determine the best approach for reaching them safely.
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