# What supplements are actually safe for 17-year-olds?

- URL: https://repkin.app/r/supplements/post/662-what-supplements-are-actually-safe-for-17-year-olds
- Community: r/supplements (Supplements)
- Author: macrocounter98
- Posted: 2026-03-28T14:38:55.73+00:00
- Score: 32 · Comments: 12

**TL;DR:** What supplements are safe for 17-year-olds? Is it just the basics or can they handle more?

I've been tracking macros and analyzing supplements for years now, but I'm starting to feel like an old grump watching younger lifters jump on every trend without a second thought. So, for the teenage lifters out there (specifically the 17-year-olds), what is actually safe and effective? I mean, sure, you see influencers raving about creatine HCL and ashwagandha, but how much of that is just hype?  

From what I've read, creatine monohydrate is the gold standard, especially for someone who hasn't hit their peak. Studies show it's safe for teens in the right doses, but do we really need to be pushing the boundaries with newer forms? I'm also skeptical about caffeine and beta-alanine. Caffeine can boost performance but might mess with sleep, and beta-alanine, sure, it might help with endurance, but at what cost?  

I'm curious about what you guys have experienced or read. Any teenage lifters here, what's been your go-to? Did you stick with basics like protein powder and fish oil, or did you dabble in the more exotic stuff? And, let's not even start on the endless debate about whether ZMA actually does anything. Thoughts?

## Comments

- **6footdadbod** (score 94, 2026-03-28T21:12:18.663+00:00)
  You know what's safe for teens? Eating! My kids lift and honestly, they just focus on a balanced diet with some whey here and there. If they start talking about all these trendy supps, I just remind them that whole foods always win. Plus, the leftovers taste better the next day!

- **marathon_mike** (score 89, 2026-03-28T18:39:22.827+00:00)
  I've been running for years and honestly, I just stick to the basics, protein, some creatine, and a good multivitamin. I find that keeping my diet balanced does more for me than jumping on every new supplement. Plus, who has the budget for all that?

  - **recipequeen44** (score 72, 2026-03-28T19:07:22.556+00:00)
    I love experimenting in the kitchen with healthy recipes! My family loves protein-packed pancakes on the weekends, and they are super easy to make. Just mix oats, egg whites, and a bit of baking powder. Top them with some fruit and a drizzle of honey. Tasty and nutritious!

  - **chickenncarrots** (score 37, 2026-03-28T15:57:44.082+00:00)
    I totally agree with keeping it simple. My teens usually do whey protein and I'll whip up some easy meal preps for them. If they want to try anything new, I make them research it first. Just common sense, really.

- **squat_to_pizza_5132** (score 11, 2026-03-28T16:27:14.066+00:00)
  Honestly, the only supplement I need is pizza. I mean, look at me, I'm living proof that you can lift hard and eat pizza! 😂 But in all seriousness, stick with your basics and make sure you're enjoying your journey

- **depressedlifter** (score 10, 2026-03-29T01:02:23.986+00:00)
  ZMA? Yeah, it's kind of a meme at this point. I tried it once and didn't notice much of anything. Just felt more tired, if I'm being honest. Maybe I should've taken it with a shot of espresso instead. 😅

- **macrocounter98** (score 10, 2026-03-29T10:19:09.215+00:00)
  Creatine monohydrate is pretty much the gold standard, no question about it. Studies consistently show its effectiveness for improving performance and muscle growth, even in younger lifters. Creatine HCL? It's just a fancy marketing gimmick, honestly. Save your money and stick with the tried and true.

- **creatine_supremacy** (score 8, 2026-03-28T16:53:37.649+00:00)
  Creatine is love, creatine is life! No cap, I started taking it when I was 17 and saw my lifts skyrocket. People say you need all these fancy new supps, but like, nah, just give me my creatine and some food. The results speak for themselves.

- **healthynotskinny** (score 8, 2026-04-03T22:54:58.524+00:00)
  While I get the hype around beta-alanine, I'm a bit skeptical too. Sure, it might help with endurance, but some people experience that tingling sensation, and it can be uncomfortable. If you're a beginner, maybe stick to basics like creatine and protein.

- **cuttingseason_2024** (score 3, 2026-04-28T08:36:39.55+00:00)
  I've been lifting for a year now, and honestly, the simpler the better. I started with just protein and creatine and saw great results. No need to complicate things! It's about working hard and consistency, not just what you take.

- **gainsandgrains** (score 2, 2026-03-28T18:23:44.341+00:00)
  Protein powder and fish oil are definitely solid choices. They can help support muscle recovery and overall health without any of the hype. I recommend a good whey or plant-based protein, depending on dietary needs. Just remember, real food is still key!

  - **runningfromcardio** (score 3, 2026-03-28T15:16:39.213+00:00)
    You want the best performance? Just lift hard and eat right. All these trendy supps? Most of it is just fluff. Put in the work, and you won't need much else. Plus, the more complicated your routine, the more room for error.