Should teenage athletes use supplements?

For most teenage athletes, a balanced diet is more useful than nutritional supplements. Regular meals and snacks should provide carbohydrates for energy, protein for growth and recovery, healthy fats, vitamins, and minerals.

Athletes should focus first on eating enough food and choosing a variety of fruits, vegetables, whole grains, dairy products, lean meats, eggs, beans, nuts, and other nutrient-rich foods. Protein powders, vitamin supplements, and similar products cannot replace consistent eating habits.

Supplements may be appropriate when a physician identifies a specific deficiency or nutritional need. Athletes should not begin taking iron supplements without consulting a physician and having appropriate bloodwork. Low iron can affect energy and performance, but taking extra iron when it is not needed provides no performance benefit and can be harmful.

Energy drinks, pre-workout powders, and products promising rapid improvements in speed, endurance, muscle, or recovery are not recommended. Supplements are not reviewed for safety and effectiveness in the same way medications are, and some may contain ingredients that are not clearly identified on the label.

Parents should discuss any supplement their athlete regularly uses—or is considering using—with the athlete’s physician or a registered sports dietitian.