⚡ Supplements Teens Might Be Tempted By – What You Need to Know
As a strength coach for young athletes, I get lots of questions about supplements. If your child is on social media, chances are they’ve seen fitness influencers pushing products with flashy labels and big promises. Even without social media, they may have friends at school already experimenting with supplements.
As both a coach and a dad of a 16-year-old football player and wrestler, I’ve lived this question from both sides. Below is a quick guide to the Top 10 supplements teens are most tempted to try, what they are, what they do, and my take on them.
I’ve rated each one on a scale from 💪🏻 (not necessary / possibly unsafe) to 💪🏻💪🏻💪🏻💪🏻💪🏻 (great supplement & safe to use responsibly).
1. Pre-Workout Powders
Appeal: Big pump, candy flavors, energy boost.
Risks: Excess caffeine (300–400mg/scoop), jitters, sleep issues, reliance on artificial energy.
Verdict (💪🏻): Most tempting, least necessary. Teens already have plenty of natural energy—don’t let caffeine become a crutch.
2. Energy Drinks (Monster, Celsius, Bang, etc.)
Appeal: Fast energy before practice.
Risks: Jitters, dehydration, poor sleep, sugar crashes.
Verdict (💪🏻): Same category as pre-workout. I personally drink them as an adult, but for teens with no caffeine tolerance, the effects hit much harder.
3. Creatine
Appeal: One of the most researched supplements for strength and muscle gains.
Risks: Safe if taken properly, but teens may overdo it or forget hydration.
Verdict (💪🏻💪🏻💪🏻💪🏻): Excellent supplement, safe and effective. My son uses it regularly with great results.
4. Protein Powders & Meal Replacement Shakes
Appeal: Convenient protein boost, widely used by athletes.
Risks: Low-quality brands or replacing meals instead of supplementing.
Verdict (💪🏻💪🏻💪🏻): Safe when using reputable brands. Remember: food first, shakes second.
5. BCAAs (Branched Chain Amino Acids)
Appeal: Marketed as muscle-repair magic.
Risks: Unnecessary if daily protein intake is already high.
Verdict (💪🏻💪🏻): Overhyped. Not harmful, but money is better spent elsewhere.
6. Fat Burners / “Shred” Pills
Appeal: Quick results, lean look.
Risks: Dangerous stimulants, anxiety, dehydration, heart risks.
Verdict (0): Absolutely not. No place for teens.
7. Testosterone Boosters
Appeal: “Natural muscle builder” claims.
Risks: Interferes with natural hormone development, usually ineffective.
Verdict (0): Not needed. Teen boys already have naturally high testosterone.
8. Collagen Powders
Appeal: TikTok/IG hype for hair, skin, and joints.
Risks: Not harmful, but limited athletic performance benefit.
Verdict (💪🏻💪🏻): Could be useful for overall wellness (especially for females), but not essential for performance.
9. Electrolyte Powders (LMNT, Liquid I.V., Gatorade Endurance)
Appeal: Recover like the pros.
Risks: None, unless overused in short, easy workouts.
Verdict (💪🏻💪🏻💪🏻💪🏻💪🏻): A staple for athletes training hard in heat. Our family uses LMNT daily.
10. Caffeine Pills
Appeal: Cheap energy hack.
Risks: Easy to overdose, stronger than coffee, unsafe for teens.
Verdict (0): Totally unnecessary and risky.
Final Thoughts:
Supplements can feel like a “shortcut,” but they’re not magic. The foundation for performance will always be whole foods, hydration, sleep, and consistency in training. Only after those are in place should supplements even be considered—and only the safe, proven ones like protein, creatine, and electrolytes.
As always, I’m here to help guide your athlete’s nutrition the right way. If you’ve got questions about what’s best for your son or daughter, just let me know—I’d be glad to help.
Coach Kyle
