Is It Safe For Teens to Take Protein Supplements?

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Many teenagers are consuming protein supplements like shakes and powders, according to a new survey.

Researchers from the University of Michigan Health’s C.S. Mott Children’s Hospital surveyed nearly 1,000 adults with kids aged 13 to 17 nationwide to uncover habits around protein intake.

The results revealed that two in five, or 41%, of parents had a child who consumed protein supplements over the past year. Supplements included protein bars (29%), shakes (23%), or powder (15%).

About a quarter of the parents whose children had protein supplements within the year—mostly parents of boys—said their child consumes a protein supplement daily or almost every day.

While protein seems to be having a moment, with one estimate finding that 71% of American adults are trying to get more of it in their diets, it might seem shocking that kids are seeking it out in high numbers, too.

So what’s behind the trend? And is it healthy for teens to chow down on protein shakes and powders? Here’s what experts had to say.

Generally speaking, teenagers associate protein with appearance, performance, and overall health. But the survey revealed that reasons why kids seek out protein tend to fall along gender lines.

For instance, about 55% of boys’ parents reported their teens used supplements to build muscle or improve their sports performance. However, only 18% and 36% of girls’ parents said their child consumed them to build muscle and enhance athletic performance.

Thirty-four percent of parents of girls, however, said their teenagers used supplements as meal replacements when they were too busy to eat, while only 18% of parents of boys cited that reason. More parents of girls also said their children consumed supplements to help them lose weight or because they thought consuming protein supplements was part of a healthy diet.

Teens may be turning to protein bars, shakes, or powders to accomplish these goals because their parents do the same, experts said.

“Protein supplements have grown in popularity, especially over the last three decades,” Dana Ellis Hunnes, PhD, a senior clinical dietitian at UCLA Health, told Health. “I remember in the early 2000s there were some protein supplements out there that primarily athletes took, but now they’re pretty much everywhere.”

Results from the International Food Information Council’s 2024 Food & Health Survey found that about half of the 3,000 adults polled followed a particular diet—with a high-protein diet being one of the most popular. The percentage of American adults trying to increase their protein intake is 71% this year, up from 67% in 2023 to 58% in 2022.

Given protein's popularity among adults, it's not surprising that 44% of parents surveyed in the Mott poll said they or another family member encouraged their teenager to consume protein supplements, and 26% said that a coach or trainer encouraged it. Over half of parents said a high-protein diet is healthy for their teen.

Another influence is social media platforms like TikTok, where fitness and nutrition influencers sometimes encourage their followers to eat amounts of protein that far exceed the recommended allowances.

About one in 10 parents cited social media as responsible for their teens wanting to consume more protein, Sarah J. Clark, MPH, co-director of the C.S. Mott Children’s Hospital National Poll on Children’s Health, told Health. “In reality, it’s probably higher.”

Protein is a macronutrient—or a nutrient we need it in large amounts—that helps build muscle and bone and supports immune function, cell repair, and more.

While specific daily protein requirements depend on factors such as height, weight, and activity level, the American Academy of Pediatrics recommends that boys and girls aged 11 to 14 consume half a gram of protein per pound of body weight daily. That means a teenager weighing about 110 pounds would need about 50 grams of protein daily—or about 20 grams more than a cheeseburger with a 4-ounce beef patty. The requirement drops to slightly less for older teens.

Clark thinks “parents are turning to protein bars and shakes under the assumption they’re a healthy option.” There are “times when breakfast is not in the cards or other times where they’re going from activity to activity to activity.”

However, supplements may not always be the best choice despite their nutritious reputation. Protein bars’ sugar content can rival that of candy bars, and some protein supplements may contain herbal ingredients, caffeine, or other stimulants, Clark said.

Many children can meet their daily protein requirement through their regular diet. Foods such as meat, chicken, reduced-fat milk, yogurt, and peanut butter are all good sources of protein and also provide a rich variety of vitamins and minerals.

For most kids, there's no good reason to consume a supplement just for the added protein, Clark explained. “Giving your body more protein than it can use isn’t going to help,” she said. “It’s not going to make you faster or stronger or better at your sport. It’s just going to get converted into fat.”

However, she acknowledged that supplements may be helpful for some teens, such as those who are underweight or overly active. "Protein supplements may be appropriate for teens who regularly engage in vigorous physical activity—think high school swimmers that have two practices per day, football players who lift weights several times per week, or triathletes," Clark said. "For those teens, adding protein powder to a smoothie or glass of chocolate milk can help with muscle recovery."

Getting adequate protein through a regular diet can also be too expensive for some families, Clark added, and supplements can help fill in the gaps.

Ultimately, there’s no blanket rule that says teenagers should avoid protein supplements, Clark said, and it’s best to consult a pediatrician to determine if they’re necessary. Still, it’s important to recognize that “you can accomplish a lot through good dietary sources.”

University of Michigan Health: C.S. Mott Children’s Hospital. Mott Poll report: teens and protein.

International Food Information Council. 2024 IFIC food & health survey.

American Academy of Pediatrics. Protein for the teen athlete.