Creatine is one of the most widely used performance-enhancing supplements globally. Despite its popularity, a persistent concern often surfaces, particularly among parents and young users: whether this supplement can halt or impede physical development. This article addresses this query directly, providing a clear, science-backed answer regarding creatine’s effect on physical growth, especially in adolescents.
What Creatine Is and How It Works
Creatine, most commonly taken as creatine monohydrate, is a naturally occurring compound synthesized from amino acids, primarily in the liver, kidneys, and pancreas. Approximately 95% of the body’s creatine stores reside in the skeletal muscles, where it performs a function in energy metabolism. It acts as a rapidly accessible energy reserve, helping to quickly regenerate adenosine triphosphate (ATP), the primary energy currency of the cell.
During short bursts of high-intensity activity, such as sprinting or weightlifting, ATP is used up almost instantly. Creatine, stored as phosphocreatine (PCr) in the muscle, rapidly donates a phosphate group to adenosine diphosphate (ADP), effectively “recharging” it back into ATP. By increasing the muscle’s stores of phosphocreatine, supplementation enhances the capacity for this rapid regeneration. This allows for greater power output and sustained effort during explosive movements.
Addressing the Myth of Stunted Growth
The concern that creatine stunts growth is a long-standing misconception that is not supported by current scientific evidence. There is no plausible biological mechanism by which creatine, a molecule primarily involved in muscle cell energy production, would interfere with the calcification or closure of epiphyseal plates, often referred to as growth plates. These growth plates, which determine the final length and shape of the bones, are regulated by complex hormonal signals, not by the concentration of an intramuscular energy substrate.
This myth may stem from confusion with anabolic androgenic steroids, which are known to cause the premature closure of growth plates by mimicking sex hormones. Creatine is structurally and functionally distinct from steroids and does not act on hormone receptors to trigger this skeletal maturation process. Scientific studies analyzing dietary creatine intake in children and adolescents aged 2 to 19 years have not established a negative relationship with growth indicators like height or body mass index (BMI).
In fact, some observational data suggests that children and adolescents with a higher habitual dietary intake of creatine may exhibit greater stature compared to their peers. This finding likely reflects a higher intake of meat, which is rich in natural creatine. The scientific consensus remains that creatine supplementation does not negatively impact skeletal maturation or final adult height.
Established Safety Considerations for Young Users
While the science confirms that creatine does not stop growth, its use in minors still comes with specific considerations, mainly due to a lack of long-term data in this specific population. The most common side effect reported by some users is minor gastrointestinal (GI) distress, which can include bloating, stomach discomfort, or diarrhea. These symptoms are often dose-dependent and can usually be minimized by reducing the amount taken in a single serving or by ensuring adequate fluid intake.
Creatine causes muscle cells to retain water, which leads to a slight increase in body mass, and maintaining proper hydration is always important during supplementation. Professional organizations, such as the American Academy of Pediatrics and the American Society of Sports Medicine, generally advise caution or do not recommend creatine use for those under 18. This stance is based not on evidence of harm to growth plates, but on the limited availability of long-term clinical trials specifically tracking the effects of the supplement in growing bodies.
For young athletes, maximizing performance through proper diet, adequate rest, and effective training should always be the priority before considering any supplement. Although creatine is considered safe for healthy individuals when used appropriately, it is best to consult with a healthcare provider before starting any supplementation regimen, especially in adolescents. This consultation ensures that any underlying health conditions, particularly those affecting the kidneys, are considered, as the long-term effects on individuals with pre-existing kidney dysfunction are not fully understood.