⚠️ Teenagers and Supplements — Special Caution
A teenager's body is still growing and developing. The hormonal system is forming, and bone growth plates are not yet closed. Most supplements intended for adults are not recommended for teenagers. The most important rule: FOOD first, supplements — only when there is a real need and after consulting a doctor.
📊 Safe and Unsafe Supplements for Teenagers
| Supplement | Safety | Recommendation | Notes |
|---|---|---|---|
| Whey protein | Safe | Yes, if not enough from food | Food is always better than supplements |
| Multivitamins | Safe | Yes, especially if the diet is poor | Choose those intended for teenagers |
| Vitamin D3 | Safe | -2000 TV/d. | Especially important in Lithuania |
| Omega-3 | Safe | Yes, for the brain and growth | 1-2 g EPA/DHA |
| Calcium + Magnesium | Safe | Yes, for growing bones | Important during ages 12-18 |
| Creatine | Caution | Only from 16 years with a doctor's permission | Not recommended for younger |
| Pre-workout | Avoid | NO | Too much caffeine, other stimulants |
| Testosterone boosters | DANGEROUS | NEVER | Can disrupt natural hormonal development |
| Thermogenics | Avoid | NO | Strains the heart, health risk |
🎯 Recommended Protocol by Age
🧒 12-14 years
ONLY food and possibly vitamin D3. At this age, the body produces everything it needs itself. Focus on a balanced diet, not supplements. The exception — vitamin D3 in winter.
👦 14-16 years
Protein powder (if not enough from food) + multivitamins + omega-3. During a growth spurt, calcium and magnesium are especially important.
🧑 16-18 years
Can add: creatine (3-5 g/d., only with parents'/doctor's knowledge), BCAA or EAA (if not enough protein). Still avoid pre-workout with stimulants.
🏆 During Competition
No new supplements before competitions! Only what you have already tried. Risk of dehydration with some supplements (creatine at the beginning) — be careful.
📋 Parents' Checklist
- Food > Supplements. Teenagers need calories and nutrients for GROWTH, not just for sports. Protein, calcium, iron — primarily from food.
- Consult a sports doctor. Before starting any supplements for a teenager, especially if they train professionally.
- Avoid "pre-workout" supplements. They often contain 200-400 mg of caffeine and other stimulants — too much for a teenager's heart.
- Hormonal supplements = TABOO. Testosterone boosters, prohormones and similar products can cause irreversible harm.