As a 13-year-old, it’s important to be careful with supplements like creatine monohydrate. Creatine is widely used among athletes and can help with muscle mass and performance, but it’s primarily been studied in adults, and there isn’t a lot of research available about its impact on teenagers. At 13, your body is still developing in many ways, and proper nutrition from a balanced diet should generally be your primary focus. You should consider talking with a healthcare provider or a registered dietitian before starting any supplement like creatine. They can assess your individual needs and physical activity levels to determine if supplementation is beneficial or necessary for you at this point. Creatine is generally considered safe at recommended doses, but in young, growing bodies, there may be less clear information about the long-term effects. Drinking plenty of water is crucial when taking creatine, as it can affect hydration and kidney function. Make sure you stay well-hydrated. In sports medicine or nutrition discussions, professionals may consider lean body mass, how much you exercise, and dietary intake before advising creatine. Additionally, developing good exercise practices is more beneficial at your age than focusing on supplementation. If you experience any discomfort or side effects, talk with a healthcare professional promptly. Always prioritize safety and well-rounded nutrition.
Hello Cyrus,
Enough calories 1–1.2 g of protein per pound of body weight from food Sleep 8–10 hours At least 1–2 rest days per week
These will give you far better results than creatine at your age. TRUST YOURSELF 🛑You don’t need to rush into supplements👍
You’re training every day, you care about doing things safely,that already puts you way ahead of the curve.
Ok Cyrus, Stay healthy and hydrated Thank you
octors and sports-health experts do not recommend creatine for kids under 16 because:
Your body is still developing
Your kidneys are still maturing Dosage studies on young teens are very limited Nutrition alone gives almost the same benefits at your age So your parents are right to be cautious, and you’re right to look for safe alternatives
Hello Cyrus I appreciate your enthusiasm for fitness, but At 13, your body is still growing, and it’s best to focus on a balanced diet and proper training rather than supplements. Whole foods can provide all the nutrients you need to support your workouts and growth. Hope you’ll get it .
Thank you
Hello Cyrus, thank you for sharing your concern. At 13 years, your body is still growing very fast as your muscles, bones, hormones, and brain are all developing. Because of that, most sports doctors and pediatric nutrition specialists do not recommend creatine at your age.
The good news is you already have the strongest “muscle-building supplement” inside you: growth hormones and puberty! With the right training and food, you can make amazing progress without creatine. Here is my advise for safe alternatives for your age-
1. High-Protein, Real Food Helps muscle repair and growth. Examples: Eggs, chicken, fish. Milk, paneer, yogurt, cheese. Beans, dals, peanut butter. Target: 1.2–1.4 g protein per kg body weight per day. Since you are ~95 lbs (≈43 kg): Aim for 50–60 g protein/day from food.
2. Smart Carbs Around Workouts Gives you workout power & recovery Examples: Rice, roti, potatoes, oats, fruits. Carbs + protein after workouts means best muscle growth.
3. Hydration + Electrolytes Muscles are 70% water, so strength drops with dehydration. Drink water before + during + after exercise. Coconut water or ORS on heavy training days.
4. Structured Training Focus on: Body-weight workouts (push-ups, pull-ups, squats). Technique and consistency. Gradual strength progression. Aim for 3–4 sessions/week, with rest days in between.
5. Good Sleep - Muscles grow during sleep, not in the gym. 8–10 hours per night.
6. You can take this tablet daily for good functioning of your body- Tab. Multivitamin once daily.
Following this will be enough to achieve your goals. So stick to this and be consistent. All the best.
Feel free to reach out again.
Regards, Dr. Nirav Jain MBBS, DNB D.Fam.Med
