Let me preface this article by saying creatine is safe for teens and is a well-researched sports supplement to aid their training. Many myths and stories come from outdated perceptions and tainted creatine supplements.
It's why when choosing a creatine for your teen (or as a teen), you must find reputable brands with third-party testing so you know it's not contaminated with harmful substances. So, here's the best creatine for teens that fit the criteria.
- Best Creatine For Teens: Lift Big Eat Big 100% Pure Creapure® Creatine Monohydrate
- Runner-Up Creatine For Teens: Sports Research Creatine Monohydrate
- Best Budget Creatine For Teens: Nutricost Creatine Monohydrate
- Best Post Workout Creatine For Teens: Legion Recharge Post-Workout
- Best Creatine Gummies For Glute Growth: Novomins Creatine Gummies
- Best Bulk Purchase Creatine For Glute Growth: Bulk Supplements Creatine Monohydrate
Best Creatine For Teens
Lift Big Eat Big 100% Pure Creapure® Creatine Monohydrate
Pros
- Transparent testing showing 100% pure creatine monohydrate so your teen is safe.
- Uses the gold standard Creapure® creatine.
- Completely flavorless.
- Free shipping within the USA.
- Subscription saves you more money.
Cons
- Only available flavorless.
When picking a creatine supplement for teens, focus on what is in it and that it has no contaminants. That’s the idea behind the Lift Big Eat Big Creatine Monohydrate.
It's an excellent choice for teens because we ensure you know exactly what you're getting. We provide a Certificate of Analysis (CoA) to show that our creatine is pure and clean.
Our product is pure creatine monohydrate, specifically from Creapure®, known for being 99.9% pure [1][2]. That’s why it’s the best out there – our CoA backs this up.
It’s designed to support strength, power, and muscle growth by helping replenish your muscles' primary energy source, ATP.
This makes it suitable not only for bodybuilders but for any sport that demands quick, explosive movements, like soccer, basketball, and track events.
Be careful with low-cost creatine you might find online. There’s a chance they could have impurities or substances you don’t want, and few are thoroughly checked. For example, only 8% of creatine supplements on Amazon are tested for impurities [3].
Lift Big Eat Big doesn’t add any fillers or flavors. It’s just straight-up, high-quality, flavorless creatine monohydrate.
For the price, our single tub with 50 servings is $39.99, coming to $0.80 per serving. But if you go for the bundle of three tubs, you get 150 servings for $99, with free shipping in the US, which works out to only $0.66 for each serving.
===>Check Latest Lift Big Eat Big Creatine Deals<===
Runner-Up Creatine For Teens
Sports Research Creatine Monohydrate
Pros
- Informed sports tick indicates it’s safe for athletes to use.
- Micronized creatine monohydrate mixes easily with drinks.
- Incredible value for the price.
Cons
- No flavored options
The Sports Research creatine monohydrate meets all the criteria a teen athlete should seek in a creatine supplement.
Each serving contains 5g of micronized creatine monohydrate with no other additives.
The product is vegan, gluten-free, and non-GMO certified.
Most importantly, it carries the Informed Sports Tick, making it the top choice for teen athletes.
The Informed Sports mark indicates the product has been thoroughly tested for compounds banned by sports commissions, and the likelihood of failing a drug test is zero.
This product's creatine monohydrate is micronized, meaning it has finer particles and mixes better with water.
Other creatine supplements are comparable in quality and features, but none at the same price. If you buy the 100-serving tub, the cost per serving is $0.27 for a single purchase and $0.23 with a subscription, which is the best pricing for a creatine bearing the Informed Sports label.
===>Check Latest Sports Research Creatine Deals<===
Best Budget Creatine For Teens
Nutricost Creatine Monohydrate
Pros
- One of the best value for the price ratios
- The two flavored options taste great
- Natural flavoring
Cons
- Flavored options contain 2 g of additives.
Nutricost offers one of the most cost-effective creatines on the market, making it a favorite choice among teenagers who are typically not the wealthiest population.
This product is made in an NSF-certified facility and has third-party testing. Despite having fewer certifications than others, it nonetheless offers high-quality creatine.
In addition to the basic unflavored choice, you can choose from two surprisingly tasty flavors.
Another advantage of Nutricost creatine is that it is available in larger tubs of 77, 100, or even 200 dosages, allowing you to stock up for several months.
The cost is what will win the most customers: $0.35 per serving for the flavored type and $0.18 for an unflavored 200-serving container.
Only a few companies can compare price-wise. As a result, Nutricost is an excellent choice for a low-budget teen who still wants a high-quality creatine supplement
===>Check Latest Nutricost Creatine Deals<===
Best Post-Workout Creatine For Teens
Legion Recharge Post-Workout
Pros
- Lab tested for banned substances.
- No artificial flavors or sweeteners.
- Multiple flavors to keep your palette fresh.
Cons
- Mixing it in other smoothies and drinks is difficult since it's flavored.
- Has L-carnitine, which may be found in your other supplements, resulting in a double dose.
For those who prefer mixing creatine on its own, flavored creatine is more enjoyable, similar to sipping on a fruity drink.
Legion Recharge is a solid choice for flavored creatine monohydrate verified for purity and made in the U.S. in facilities that meet strict quality standards.
This supplement skips artificial flavors and sweeteners, opting for natural ones like stevia. It includes L-carnitine, which may help lessen muscle soreness post-exercise [4].
You can pick from fun flavors like sour candy, strawberry lemonade, fruit punch, and watermelon. If you like tangy flavors, sour candy might be a refreshing change to keep you hydrated and happy.
===>Check Latest Legion Recharge Deals<===
Best Creatine Gummies For Teens
Novomins Creatine Monohydrate Gummies
Pros
- Two gummies contain 5 g of creatine
- Great taste and a fun way to take creatine
- 45 servings per container
Cons
- It contains maltitol, which causes stomach issues for some people
I normally don't recommend creatine gummies because they are costly and have certain downsides.
However, Novomins gummies have significantly changed my opinion about gummies, as they address most of the issues associated with this type of creatine.
First, unlike other brands, which require five or more gummies to deliver the recommended 5 g of creatine per day, with Novomins you only need two.
Another common issue is that gummies contain sugar and other unhealthy ingredients. Novomins use maltitol as a sweetener, a healthier and lower-calorie sugar substitute.
Novomins also has the advantage of having 45 servings in a single box, while other brands deliver less than a month's supply in one package.
Novomins creatine gummies are ideal for people who are always on the go, tired of mixing powder, or simply want to try something new.
===>Check Novomins Creatine Deals<===
Best Bulk Creatine For Athletes
Bulk Supplements Creatine Monohydrate
Pros
- Buy a lot of creatine in bulk at a budget price.
- Lab tested for purity so it's safe for teens.
Cons
- The pouch will lose its ability to reseal properly, so it will need to be stored in its own container if buying in bulk.
- Not completely flavorless so you'll have to mix in something flavored
Creatine is usually inexpensive, but certain brands, such as Bulk Supplements, offer even better value.
I typically avoid suspiciously low-cost products, but Bulk Supplement is a reputable company with NSF certification and FDA registration as a cGMP production and distribution facility.
This indicates that you're getting high-quality creatine. It may not be of the best quality, but it will deliver the benefits you expect from creatine.
Multiple size options are available, ranging from a 100-gram test pouch to a massive 5-kg bag offering the finest value.
A regular 500-gram bag is still reasonably priced, but the big deal is the 5-kg, 1000-dose bag (3 years' worth of creatine), which costs $145. This means a single serving costs only $0.15.
The only disadvantage is the packaging. The resealable bag will eventually stop closing, and you will need to move the contents to a newer, better container.
Bulk Supplements is the brand for you if you want to save money. You can even share a large bag with your classmates.
===>Check Latest Bulk Supplements Creatine Deals<===
Is Creatine Safe For Teens?
Registered dietician Hanli Etsebeth, a Ph.D. candidate studying adolescent athlete nutrition, states “creatine is considered safe for teenagers” and “creatine has been effectively and safely used from infancy and throughout a wide range of ages under 18 years old.”
Creatine is safe for teenagers and can support their training and competitive sports alongside a healthy and balanced diet [6].
How To Pick The Best Creatine For Teens
Purity
Purity should be the number one priority when buying creatine for teens. Creapure®, known for being 99.9% pure creatine monohydrate, is widely regarded as the gold standard. When shopping for creatine, try to find products that contain Creapure® to ensure high quality.
Choose a creatine that has been thoroughly tested for purity and effectiveness.
A brand that provides a Certificate of Analysis (CoA) is ideal because it shows the product has been independently verified for purity. Many supplements may not offer this level of transparency, especially those found on marketplaces like Amazon.
Type
The only creatine you should consider is creatine monohydrate. As quoted in Science Direct, “all alternative forms of creatine [monohydrate] found in this investigation utilize marketing hyperbole to sell their products” [3].
Here's a list of the different types of creatine companies will try to sell you:
- Buffered or KreAlkalyn Creatine Monohydrate
- Di-Creatine Malate
- Creatine Gluconate
- Creatine Anhydrous
- Magnesium Creatine Chelate
- Creatine Phosphate
- Creatine Alpha-ketoglutarate
- Creatine Pyruvate
- Creatine Citrate
- Creatine Hydrochloride
- Free Acid Creatine (Creatine HCL)
- Tri-Creatine Malate
- Creatine Ethyl Ester
- Creatine Nitrate
- Creatine Ethyl Ester Malate
- Creatinol-O-Phosphate
Unfortunately, none have the evidence supporting them like creatine monohydrate does, which maximally saturates the muscle [1].
Of these, 7 have no evidence to support bioavailability, efficacy, and safety, and another 7 have limited evidence.
The last two are creatine HCL and creatine anhydrous, which likely act similarly to creatine monohydrate.
Powder vs. Capsules vs. Gummies
For active teens who are always on the move, creatine capsules might seem convenient for their portability. However, for everyday use, there are better choices.
You'd need to consume a lot of capsules to reach the recommended daily dose of 3 to 5 grams. Plus, capsules can be more expensive and often only provide less than a month's supply.
On the other hand, creatine powder is more cost-effective. You can get a larger amount for a lower price, and one pouch can last for several months. It's more practical for regular use and easier on your wallet in the long run.
Creatine gummies are the new wave of creatine delivery but are similar to capsules except worse, in my opinion.
There are creatine gummy products that add 14 g of sugar with your 5 g of creatine. And you’re paying the same price for a bottle that lasts 30 days as you would with powder that lasts 50 – 100 days. Stick with powder.
Price
If you're shopping for creatine, keep it simple and smart. Creatine monohydrate is not only effective but also friendly to your budget.
Some companies try to sell other types of creatine at more than twice the price of monohydrate, claiming they're better [3]. This is often just a marketing strategy to make more money.
Stick with high-quality creatine monohydrate; it gives you the best bang for your buck.
But watch out for prices that seem too low—they might be a red flag for poor quality. Balance is key: look for a product that's affordable but still comes from a reputable source.
How To Take Creatine For Teens
When using creatine as a teen, there are two main approaches: loading and non-loading. Your choice depends on how quickly you need to see results.
With the loading method, you take 20 grams of creatine daily for the first 6 days, dividing it into smaller doses throughout the day for better digestion.
After the loading phase, you continue with a daily maintenance dose of 2-5 grams to keep the creatine levels in your muscles high [5].
If you're not in a hurry, the non-loading method may be more comfortable. Simply take 3-5 grams of creatine daily.
It will take longer, about a month, to fully saturate your muscles with creatine, but it's a steady and easy routine to follow [5].
Unless you need quick performance enhancement, the non-loading way is usually the better option to incorporate into your daily routine.
Frequently Asked Creatine For Teens Questions
Can My 14-Year-Old Take Creatine?
Your 14-year-old can take creatine, and it has been shown to be safe for all ages. The reason creatine has been demonized for younger age groups is the warning messages on supplement labels for legal reasons.
Further, people often lump creatine with anabolic steroids, which are two completely different compounds.
Regardless, teens are getting creatine through the meat they eat daily. It's insufficient to maximally saturate the muscle, hence supplementing with powder.
Should You Take Creatine Under 18?
Whether you take creatine under 18 depends on your training and athletic goals. If you want to increase strength, muscle size, strength endurance, and power output and potentially see cognitive benefits, then you should be taking creatine.
If you're a weekend warrior or learning to hit the gym, taking creatine or any supplement is much lower down your list of priorities.
That doesn't mean not taking creatine. But there are more important facets to learn and develop before spending time and money dialing in a supplement routine.
Is Creatine Legal?
Creatine is legal and is not a banned substance within sport under the WADA guidelines. It is not a banned substance under any state or federal law either, as it aligns with The Dietary Supplement Health and Education Act of 1994 (“DSHEA”).
Summary
There is nothing wrong with teens taking creatine unless the creatine supplement is poor quality and tainted with other banned substances. Therefore, opt for trusted brands with CoAs that show their third-party testing data, like Lift Big Eat Big.
===>Check Latest Lift Big Eat Big Creatine Deals<===
References
- Kreider, R. B., Jäger, R., & Purpura, M. (2022). Bioavailability, efficacy, safety, and regulatory status of creatine and related compounds: A critical review. Nutrients, 14(5), 1035.
- Jäger, R., Purpura, M., Shao, A., Inoue, T., & Kreider, R. B. (2011). Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino acids, 40, 1369-1383.
- Escalante, G., Gonzalez, A. M., St Mart, D., Torres, M., Echols, J., Islas, M., & Schoenfeld, B. J. (2022). Analysis of the efficacy, safety, and cost of alternative forms of creatine available for purchase on Amazon. com: are label claims supported by science?. Heliyon, 8(12).
- Yarizadh, H., Shab-Bidar, S., Zamani, B., Vanani, A. N., Baharlooi, H., & Djafarian, K. (2020). The effect of l-carnitine supplementation on exercise-induced muscle damage: a systematic review and meta-analysis of randomized clinical trials. Journal of the American College of Nutrition, 39(5), 457-468.
- Hultman, E., Soderlund, K., Timmons, J. A., Cederblad, G., & Greenhaff, P. L. (1996). Muscle creatine loading in men. Journal of applied physiology, 81(1), 232-237.
- Jagim, A. R., Stecker, R. A., Harty, P. S., Erickson, J. L., & Kerksick, C. M. (2018). Safety of creatine supplementation in active adolescents and youth: a brief review. Frontiers in nutrition, 5, 115.