It's important to start this roundup with a review saying that creatine is completely safe for teenagers. Despite the supplement's false demonization, all the studies done on adults, children, and adolescents show it is safe and effective when taken in the recommended dosages.
With that out of the way, you need to find a clean creatine supplement free of contaminants if you want it to be truly safe and effective. Plenty of good choices are on the market, and you will find some of the best listed below.
Whether you are a teen or a parent, each option on the list will be beneficial, so choose based on your needs and budget.
- Best Creatine For Teens: Lift Big Eat Big 100% Pure Creapure® Creatine Monohydrate
- Best Creatine Gummies For Teens: Gimme Gummiez Creatine Gummies
- 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 Bulk Creatine For Teens: Bulk Supplements Creatine Monohydrate
Best Creatine For Teens
Lift Big Eat Big 100% Pure Creapure® Creatine Monohydrate
Pros
- CoA confirms 100% pure creatine monohydrate.
- Uses the gold standard Creapure® creatine.
- Free shipping within the US.
- Better value when buying in bundle.
Cons
- No flavored options
Price per serving
- $0.80 single purchase
- $0.66 when buying in bulk
Creatine is exceptionally potent and simple, so I consistently choose products with the highest purity level and without extra additives. This straightforward principle typically motivates me to take Lift Big Eat Big creatine.
I have found that it is best to approach empty marketing claims skeptically and instead seek proof. For LBEB, this is the Certificate of Analyses, demonstrating the product's absolute purity and absence of unnecessary additives.
The Lift Big Eat Big utilizes the purest brand available, Creapure®, widely acknowledged for its 99.9% purity level [1][2].
Only a few brands, such as LBEB, will show their report cards.
For example, the testing rate of the creatine supplements available on Amazon is a meager 8% [3].
The purest creatine is most likely to give the advertised benefits, such as increased muscle mass, strength, and stamina.
The product offers excellent value for money. A tub of 50 servings costs $39.99, or 80 cents for each dose.
If you order three containers at once, you will spend $99 for 150 scoops or 66 cents for each serving. Free shipping is included in the United States, making the pricing even more attractive.
Lift Big Eat Big is one of the best options for those looking for a simple, high-quality creatine monohydrate supplement to aid their workouts and athletic performance.
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Best Creatine Gummies For Teens
Gimme Gummiez Creatine Gummies
Pros
- 5g of creatine monohydrate per serving
- Great taste and a fun way to take creatine.
- 30 servings per container.
- Third party tested so you know there's creatine in the gummies.
Cons
- It contains sugar which may be a deterrent for some people.
Price per serving
- $2.67
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I normally don't recommend creatine gummies because they are costly and have certain downsides.
However, Gimme Gummiez have significantly changed my opinion about gummies, as they address most of the issues associated with this type of creatine.
Unlike other brands, they are third party tested for purity so they have the stated dose of creatine.
Gimme Gummiez creatine gummies are ideal for teens who are always on the go, tired of mixing powder, or simply want to try something new.
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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.
Price per serving
- $0.27 single purchase
- $0.23 with sub
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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.
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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.
Price per serving
- $0.35 flavored
- $0.18 unflavored
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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.
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Best Post-Workout Creatine For Teens
Legion Recharge Post-Workout
Pros
- Tested for purity and banned substances.
- L-carnitine enhances recovery from workouts
- Natural flavorers and sweeteners.
- Several excellent flavors
Cons
- Even the unflavored option contains stevia
Price per serving
- $1 single purchase
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Legion Recharge is an excellent creatine supplement that includes additional ingredients for use after a workout.
Regardless of the extra stuff, a creatine supplement must first and foremost have 5 grams of pure creatine per serving, and Legion Recharge does.
The additional ingredient turning it into a post-workout supplement is L-carnitine L-tartrate.
L-carnitine is a common ergogenic supplement that improves sports performance in various ways. The effective dose of L-carnitine L-tartrate is 1 to 2 grams, and Legion Recharge has 2.1 grams per serving.
L-carnitine supplementation improves exercise performance by reducing blood lactate and oxidative stress responses to resistance training [9].
Its other known effects include reduced exercise-induced muscle damage and soreness, improved muscle repair, and improved insulin sensitivity [4].
This supplement is also an excellent choice for athletes because the Labdoor purity seal guarantees it contains no contaminants or banned substances.
Legion Recharge also comes in a variety of delicious flavors, making it a great post-workout treat.
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Best Bulk Creatine For Athletes
Bulk Supplements Creatine Monohydrate
Pros
- Orders in bulk provide insane value.
- Lab tested for purity.
Cons
- Packaged in resealable bags, which are not durable
Price per serving:
- $0.15- $0.22
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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.
It's what makes it one of the best creatine supplements for athletes.
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.
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Is Creatine Safe For Teens?
Despite some common misconceptions and some doctors recommending teens avoid creatine, the supplement is safe and beneficial for them. A consensus statement from the International Society for Sports Nutrition [10] affirms this fact.
Creatine has been studied extensively and is considered very safe for adults, but there is still some debate about the younger population due to limited clinical research.
There isn’t evidence creatine causes adverse effects or health risks among teens, and the substance has been found safe and effective in the studies done on adolescent athletes.
The literature, including studies on children and teenagers, shows the substance is as harmless and effective for them as it is for adults.
Young athletes should first take care of their nutrition plan, which is often lacking. Still, for teens who are in competition or want to sculpt more muscular bodies and have their diet and training on point, creatine supplementation can give them the extra edge without any danger.
However, when dealing with teenagers, extra precautions and supervision about the correct dosages and intake should be provided. Abusing the supplement by taking much higher doses than recommended may lead to negative effects.
Creatine has been demonized because of warning messages on supplement labels, but they are there solely for legal reasons. Then, many people still confuse creatine with anabolic steroids, which cannot be further from the truth.
Teenagers and everyone else are taking creatine from food, but the quantities are too low to fully saturate the muscles, which is why supplementation is so beneficial.
How To Pick The Best Creatine For Teens
Purity
The most critical aspect of a creatine supplement is purity. The quality of the product is essential because most creatine supplements incorporate only creatine and not a mix of components. This means the only thing that matters is the quality of the single ingredient.
Third-Party Testing
Third-party testing means an organization other than the manufacturer examining the supplement for contaminants and ensuring that the ingredients listed on the label are accurate.
This is particularly critical for athletes, whose careers can be irreparably damaged by a failing test for banned substances.
The most reliable indicator is the Informed Sports tick, which examines each batch of products for compounds and substances prohibited in sports.
Sports Research is the product on this list carrying the Informed Sports mark, while Legion Recharge carries the equally reputable Labdoor testing mark.
Another reliable indicator of clarity is the CoA utilized by certain companies, such as LBEB.
Type
Creatine monohydrate is typically the sole form of creatine that deserves consideration. It has been used for decades and has undergone the most exhaustive testing of any supplement in history.
Most aspects and scenarios have undergone extensive testing and research, and the associated benefits and drawbacks have been thoroughly evaluated.
Despite this, companies continue to market at least a dozen different varieties of creatine, each of which claims to be superior in some manner.
Unsurprisingly, monohydrate has proven to be more effective than any of the seemingly novel varieties [7].
One notable characteristic of micronized monohydrate and HCL, two noteworthy types, is their enhanced solubility in water. Aside from this, however, they provide no additional advantages compared to regular monohydrate [6].
Powder vs. Capsules vs. Gummies
Although capsules offer portability, their daily usage costs more than using powder. Getting an adequate amount of 3 to 5 grams requires ingesting multiple capsules, which can be costly and inconvenient.
The most practicable and economical solution is to use creatine powder daily. Each pouch is more affordable and has an extended shelf life. By combining it with a drink, the recommended dosage can be consumed in a single serving.
Gummies are pricier, include additional components like sugar or other sweets, and require a greater quantity to fulfill the daily intake recommendation.
However, brands like Novomins have effectively addressed most of these concerns and serve as a viable alternative for consuming creatine.
Price
In addition to being extraordinarily effective, creatine is also affordable. The price of $0.20 -$0.30 per serving for unflavored creatine bought in bulk is light, even for a teen's budget.
Even the more expensive Creapure variety LBEB uses costs less than $1 per dose.
More expensive options contain additional ingredients and flavors. Although they may be helpful or enhance the flavor, they are not necessary.
If you are on a tight budget, the simple and affordable solutions will get you the main creatine benefits without any extra fluff to pay for.
How To Take Creatine For Teens
If you are uncertain about how to begin taking creatine as a supplement, you can do so either with or without a loading period. Your decision should be motivated by how fast you want to see results.
If you want to experience creatine benefits as soon as possible, employ the loading protocol, which includes taking 20 grams of creatine daily for six days.
Typically, this is administered in small doses throughout the day to prevent stomach issues. Following this period, optimal levels of muscular creatine should be maintained at a daily intake of 3 to 5 grams [8].
The majority of people should choose the non-loading option if they are not in a rush. Simply take 3-5 grams of creatine every day. You'll reach maximum creatine saturation in approximately a month and enjoy the full benefits [8].
Frequently Asked Creatine For Teens Questions
Is It OK For A Teen To Take Creatine?
The studies on creatine use in adolescents are much more limited than in adults, but the results show the supplement is safe for teens. The only reported side effect is brief weight gain from water weight, which is actually a desired effect for some.
What's important is for teens to take the recommended creatine dosages and not overdo it in hopes of getting faster results, which may lead to adverse effects from this otherwise safe supplement.
Which Form Of Creatine Is Best?
Creatine monohydrate is the best, most studied, and most cost-efficient form of creatine. Only creatine HCL and micronized creatine monohydrate have benefits over regular monohydrate in terms of solubility in water. However, they do not provide any additional benefits.
Should Teens Use Creatine?
Creatine can lead to many exercise and performance benefits for teens. Still, it is a supplement that should only complement a balanced diet and a solid training regimen. If these two are in check, creatine can further boost performance and recovery in sports and the gym.
Summary
Creapure is the gold standard for purity among creatines, and Lift Big Eat Big uses it, which is why I frequently choose it as the best option for different groups.
Sports Research creatine is a close runner-up for teens and may even be better for some because of the lower price and Informed Sports Tick.
If you are looking for even more budget-friendly offers, Nutricost and Bulk Supplements should be the companies to go for, while Legion Recharge is the top choice for a post-workout creatine intake with added benefits.
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).
- Fielding R, Riede L, Lugo JP, Bellamine A. l-Carnitine Supplementation in Recovery after Exercise. Nutrients. 2018 Mar 13;10(3):349. doi: 10.3390/nu10030349. Erratum in: Nutrients. 2018 Apr 26;10(5): PMID: 29534031; PMCID: PMC5872767.
- Phillips, S. M., Aragon, A. A., Arciero, P. J., Arent, S. M., Close, G. L., Hamilton, D. L., … & Willoughby, D. S. (2017). Changes in Body Composition and Performance With Supplemental HMB?FA+ ATP. The Journal of Strength & Conditioning Research, 31(5), e71-e72.
- Tayebi, H. Arazi,Is creatine hydrochloride better than creatine monohydrate for the improvement of physical performance and hormonal changes in young trained men? Science & Sports,Volume 35, Issue 5,2020
- Kreider, R.B.; Jäger, R.; Purpura, M. Bioavailability, Efficacy, Safety, and Regulatory Status of Creatine and Related Compounds: A Critical Review. Nutrients2022, 14, 1035. https://doi.org/10.3390/nu14051035
- 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.
- Koozehchian MS, Daneshfar A, Fallah E, Agha-Alinejad H, Samadi M, Kaviani M, Kaveh B M, Jung YP, Sablouei MH, Moradi N, Earnest CP, Chandler TJ, Kreider RB. Effects of nine weeks L-Carnitine supplementation on exercise performance, anaerobic power, and exercise-induced oxidative stress in resistance-trained males. J Exerc Nutrition Biochem. 2018 Dec 31;22(4):7-19. doi: 10.20463/jenb.2018.0026. PMID: 30661327; PMCID: PMC6343764.
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