Can my child safely use dietary supplements?
- Reading time: 10 min.
We regularly receive questions from concerned parents about supplement use by children. Are all those shakes, powders, and pills really safe? Or do supplements have negative effects on children? This article is specifically written for all parents who have concerns about their children using supplements. Of course, if you're an enthusiastic young athlete under the age of 18, you can also use the information in this article to reassure your parents. So, read on to discover everything about the safety of products like protein shakes, creatine, and weight gainers!
Supplement guide for concerned parents
Having an active child who plays sports is great, as it’s much healthier than spending the whole day gaming with a bag of crisps. But what if your child suddenly wants to order supplements? We understand that this can raise questions, especially if you, as a parent, have no experience with supplement use. Our customer service often receives questions about the safety of supplements for young people. Are supplements the same as anabolic steroids? Are certain products dangerous for children? Below, we’ll give you, as a parent, more insight into which supplements can be safely used by children.
Protein powder is not much different from dairy at the supermarket
To aid muscle recovery after a tough workout, your body needs protein. That’s why many young people start using protein powder—it’s an easy way to get extra protein. But for parents, a big tub of protein powder can look a bit odd. Fortunately, a protein shake is completely safe to use. It’s essentially no different from the protein you get from dairy products like milk or yogurt from the supermarket.
Let’s take a closer look at the most commonly used type of protein powder: Whey Protein. This is a by-product that forms during the production of cheese. During this process, a liquid called whey is produced. It’s then filtered, heated, and dried to leave pure protein powder. This retains the highest quality proteins that dairy has to offer, without the unnecessary fats and sugars. It’s ideal for mixing with water or milk and can be consumed at any time of day to quickly increase protein intake.
This process creates a very pure and concentrated protein supplement, allowing you to easily meet your daily protein needs—proteins that are so important for muscle recovery! Additionally, a protein shake is a simple way to increase protein intake without having to spend extra hours in the kitchen.
A protein shake contains nothing harmful to health. This means that young athletes can safely use protein powder without concern. This doesn’t just apply to whey protein, but also to other types of protein powder. There are also plant-based protein shakes available, made from protein sources such as peas, rice, hemp, or soy. These products also contain no harmful substances.
Would you like to read more about the production of protein powder and how children can use it safely? Check out the blogs below:
- How is whey protein powder made?
- Does whey protein have any disadvantages?
Creatine is safe and completely different from anabolic steroids
Another popular supplement among young people is creatine. However, for parents, creatine might sound a bit alarming. Taking 5 grams of a certain substance daily to stimulate muscle growth during explosive strength exercises sounds a lot like anabolic steroids, many parents may think. This is a question we frequently receive in our inbox. We can reassure all concerned parents: creatine is very different from anabolic steroids and is one of the most researched supplements.
All these studies show that creatine is completely safe to use. No side effects or disadvantages have been found that would advise against children using creatine. Did you know that creatine is a naturally occurring substance in the body? It is produced in the liver, pancreas, and kidneys. However, for the positive effects in strength training, you need more than your body can produce. This is why many young people choose to (or want to) use creatine. For example, take a look at this study on creatine use by children and teenagers.
Now you're probably curious about how creatine works in the body? Creatine can be used by the body to produce energy and therefore strength. Through the enzyme creatine kinase, creatine is converted into creatine phosphate (CP). This creatine phosphate can then donate a phosphate group to adenosine diphosphate (ADP), allowing adenosine triphosphate (ATP) to be formed.
ATP is a unit of energy needed to produce movement and strength, and without ATP, muscles cannot be activated. This forms the ATP-CP energy system. The energy produced by creatine does not involve oxygen or lactic acid, making this energy system anaerobic and alactic. This explains why the ATP-CP system is only active during short, explosive efforts lasting a maximum of around 15 seconds.
Of course, creatine is only beneficial if nutrition and training are in order. This is especially true for young people, who should focus on their diet and training plan before considering using creatine. For most children, taking creatine shouldn’t be a first priority, as there is often much more progress to be made with training and nutrition.
Comparing creatine to anabolic steroids is completely wrong. Anabolic steroids are on the doping list of banned substances and are illegal in professional sports. Creatine, however, is allowed by the International Olympic Committee.
Therefore, we cannot mention creatine (and other supplements) in the same breath as anabolic steroids. The effects and impact on the body are completely different and totally incomparable. It’s no coincidence that you can easily buy creatine in stores, while anabolic steroids can only be obtained through illegal channels.
Also, check out our blogs on creatine:
Vitamins and minerals can supplement a healthy diet
What about using certain vitamins or minerals to support a healthy diet? There are a few important vitamins and minerals for athletes. When children are very active, the chances of deficiencies increase. Of course, healthy eating is the first thing to focus on, but supplementing with vitamins or minerals can be a good option to address potential deficiencies.
Think of B vitamins, iron, calcium, and magnesium. These are substances that you need more of if you train hard and often. You can supplement these with a multivitamin or individual products. As long as you follow the recommended dosage, it’s safe and there are no harmful effects. This applies to children just as much as it does to adults who use supplements.
One point to consider when young people use these kinds of supplements is that they may pay less attention to their regular diet. They might think that using supplements means they no longer need to eat enough fruit, vegetables, and other healthy foods. Of course, that’s not true. A healthy and varied diet should always be the foundation. So, first investigate whether it’s really necessary to supplement certain vitamins and minerals.
If you choose to use a multivitamin, you can trust XXL Nutrition. All vitamin supplements are strictly tested for composition and quality. There are no harmful substances, and the dosages are not unnecessarily high.
Weight gainers contain natural ingredients
Many young people who go to the gym want to gain weight. They feel they are too thin and want to build more muscle mass. A weight gainer is similar to a protein shake, which we’ve already explained above. The difference is that weight gainers not only contain a high dose of protein but also complex carbohydrates and fats. This makes them calorie-rich shakes that help with weight gain. To build more muscle mass, you need to consume more calories than you burn. A weight gain shake helps you reach this caloric goal.
Weight gainers come in powder form and are mixed with water or milk. Good news for parents whose children want to start using a weight gainer: these weight gainers contain only natural ingredients. They typically include carbohydrates from oats or rice and proteins from milk (whey protein). The best weight gainers are often also enriched with vitamins and minerals that are important for (young) athletes.
Of course, using a weight gainer doesn’t mean you don’t need to eat regular food anymore. It’s simply a supplement to help complement a healthy diet. Because only natural ingredients are used in the formulation of weight gainers, they are safe and can be used by young people without concern. There are no harmful or illegal substances in them.
Pre-Workout and Fat Burners not recommended for children
If your child comes home with a fat burner or a jar of pre-workout, it's important to take a critical look at these as a parent. Generally, we advise against the use of these stimulating supplements for young people. This is because fat burners and pre-workouts often contain very high doses of caffeine.
While caffeine can have a stimulating effect and positively impact sports performance in adults, the recommendation for young people is to limit themselves to a maximum of one caffeinated drink per day. The advice for children under 13 is to avoid caffeine altogether. Therefore, we believe that pre-workouts or fat burners are not safe for children. They can experience various issues, such as feeling anxious, having trouble sleeping, and experiencing stomach or digestive problems. While the latter isn’t dangerous, it can be very uncomfortable.
Additionally, most children and teenagers won’t need stimulating supplements for their training. They naturally have enough energy for exercise, and the disadvantages of using such supplements outweigh the benefits.
Test boosters are not anabolic steroids, but they have no benefit under the age of 18
A healthy hormone balance is important for creating a fit and strong body. There are testosterone boosters on the market that are meant to naturally stimulate hormone production. The name "test booster" might sound intimidating and may remind you of anabolic steroids. However, this is not the case. Testosterone boosters contain a blend of herbal extracts and various minerals. These supplements are free from illegal ingredients and harmful additives.
However, using a test booster has no benefit whatsoever for children and teenagers. Are you under 18? Then your own testosterone production is usually already high enough. There’s no need to use a testosterone booster. Test boosters are mainly useful for athletes whose testosterone production has started to decline. This typically happens in older men, as testosterone levels naturally decrease after the age of 30.
What should young people consider when using supplements?
While most supplements are completely safe for children and teenagers, it’s important to think critically. Do you really need a particular supplement? Or do you want to use it just because your friends at the gym or your favourite influencer are doing so? First, focus on your basic nutrition, training routine, and sleep before considering supplements. That’s where your attention should be, and only after that should you consider which supplements can actually add value to your situation.
Do you find it difficult to determine whether you're at risk of deficiencies? You can seek advice from a professional. We can help you with online coaching to ensure that your nutrition, training, and any supplements are well-balanced.
- Don’t use supplements with excessively high doses. Always check the RDA (Recommended Daily Allowance) for each ingredient.
- Avoid stimulating supplements like fat burners and pre-workouts.
- Only buy supplements from reliable websites where the products are strictly regulated (look for the NZVT logo).
- Seek advice from a specialist in nutrition and supplementation.
XXL Nutrition supplements are safe for minors
As you’ve read in this article, most supplements are safe for children. Are you under 18 and want to use supplements? Know that creatine, protein powder, weight gainers, and multivitamins can be used without negative effects. Are you a concerned parent of a young athlete who’s suddenly become passionate about going to the gym? Hopefully, the information in this article has answered your questions about the safety of supplements for children.
It’s essential to find a reliable supplier that prioritises quality. XXL Nutrition guarantees the highest possible quality, which is the foundation of our brand. Only the best raw materials are used for our products. This commitment comes from the fact that everyone at XXL Nutrition is a big fan of fitness and bodybuilding, and we want to provide the best products to our customers—and, of course, ourselves.