The Risks of Protein Supplements for Teenagers: What Parents Should Know
For teens looking to increase their protein intake, on-the-go protein shakes, bars, powders, and other supplements may seem like a quick solution. However, pediatricians express concerns about teenagers relying too heavily on these products.
According to a recent poll by C.S. Mott Children’s Hospital, 40% of parents reported that their teen consumed protein supplements in the past year. The survey found that teenage boys are more likely to use protein supplements daily compared to teenage girls. Of the 46% of boys who used these products, over half of their parents said it was for muscle gain. In contrast, 36% of teen girls who consumed protein supplements did so primarily for weight loss or to replace meals when busy. Nearly one in five parents expressed concern that their teen was not consuming enough protein.
Sarah Clark, codirector of the Mott Poll and a pediatric research scientist at the University of Michigan, warns that marketing can mislead consumers into thinking that a higher protein content makes a product healthier. She advises parents and teens to opt for balanced products that include protein along with other essential nutrients and fiber, while avoiding added sugars and caffeine.
The Mott Poll surveyed 989 parents of teens aged 13 to 17 in August, with a margin of error of plus or minus 1 to 7 percentage points. Notably, 44% of parents said they or another family member encouraged their teen to take protein supplements, particularly when their teen showed interest in fitness, weight loss, attractiveness, sports performance, or overall health.
However, Clark cautions that simply taking protein supplements may not address the underlying issues teens face. While protein is an important part of a healthy diet, it should be considered within the context of an individual’s overall dietary intake.
Should Teens Use Protein Supplements?
Experts, like Diana Schnee, a pediatric dietitian at Cleveland Clinic Children’s, typically advise against protein supplements for teens. For girls aged 14 to 18, the recommended daily protein intake is 46 grams, while boys of the same age need about 52 grams.
Excessive protein intake from supplements can pose health risks, including dehydration and kidney stress, according to the Academy of Nutrition and Dietetics. Additionally, the U.S. Food and Drug Administration (FDA) does not evaluate protein powders before they hit the market, which means users might be unknowingly consuming harmful substances, including stimulants. The FDA regulates dietary supplements like food and can only act against products that are found to be adulterated or misbranded after they are already available to consumers.
If teens are getting sufficient protein from meals and snacks throughout the day, additional supplements are usually unnecessary. Protein supplements may only be appropriate for certain teens following restrictive diets, such as vegetarian or vegan plans. In such cases, seeking guidance from a nutritionist can help identify safe, certified supplements.
It’s also important to remember that spreading protein intake throughout the day is more beneficial than consuming it all at once. A balanced meal should provide an adequate mix of protein, carbohydrates, fats, fiber, vitamins, minerals, and water. This balance can be achieved by incorporating a variety of foods from all five main food groups, including fruits, vegetables, whole grains, and dairy.
There are nine essential amino acids that should be consumed regularly, with complete proteins—usually derived from animal sources—containing all nine. Incomplete proteins, often found in plant-based foods, may lack some of these amino acids.
Moreover, maintaining a balanced diet is only part of the equation. Adequate sleep and hydration are also crucial for a teenager’s overall health and recovery, ensuring their bodies function optimally.
