Teenagers generally refer to the age period between 13-19 years. In this age period, teenagers are thought to be more hyperactive, full of energy and possess a very dominant character. The thought of body-building and muscle-building to make themselves look good comes up during this phase. As a result, they start hitting the gyms and starts consuming supplements without knowing if it is suitable for their age. 

So, if you are a teen and trying to consume supplements for muscle building, this article is entirely made for you as this article will guide you through the best supplements that you should consume for better muscle building and what supplements you should stay away from that can have bad effects on your growth phase. 

But before diving straight into the topic, one should understand (whether you are a teen or an adult), muscle growth is never possible just by consuming supplements, rather supplements works as a boost. High-intensity workouts, proper physical training and a maintained diet are highly necessary to achieve your goals along with supplements. Also, you should be also aware of the fact that you should not take any other supplements except dietary supplements approved by the FDA during your teenage period. 

The best muscle-building and body-building supplements that you can consume as a teenager 

1. Creatine 

Creatine is basically an amino acid that is produced within the body and helps in improving your overall muscle mass. Although there are so many myths related to creatine, all have been debunked recently and now we have reached the conclusion that creatine is 100% safe for a teenager’s health. Creatine is found in foods like red meat and milk, which as a teen, you can consume on a regular basis. But if you need extra amounts of creatine in the form of supplements you can easily buy it from your nearby pharmaceutical stores or online. 

How much creatine should you consume as a teen?

You should consume no more than 3g of creatine per day in the form of supplements. You can consume creatine supplements post-workout or right in the morning after waking up. 

2. Multivitamins 

multivitamins for teens

A teenager’s diet often lacks proper vitamins and minerals. So getting your hands on a proper multivitamin becomes very important. Vitamins and minerals contribute to the proper development of bones and overall growth. Moreover, vitamins and minerals regulate hormones and boost overall immunity. So proper intake of fruits and vegetables (rich in vitamins and minerals) becomes necessary. But being a teen, you tend to skip fruits and vegetables. So under such circumstances, consuming a solid multivitamin becomes a must to keep yourself healthy. 

How many multivitamins should you consume as a teen?

According to SFGate, a teen should consume at least 900 micrograms of vitamins. Mostly, this can be achieved by proper consumption of fruits and vegetables, but if you are someone who doesn’t eat fruits and vegetables, you should definitely opt for a multivitamin that fulfills this need. Some examples of popular multivitamins include chromavit multivitamin tablet, 9e5 health drink, health ok tablets and the list goes on and on. But make sure to consult a doctor before including any of these multivitamins in your diet. 

3. Protein powder (whey protein, casein protein)

protein powder for teens

So when it comes to building and pumping muscles, protein powders play a very important role along with proper workouts and diet. Although the FDA does not recommend protein powders for teens, most protein powders are safe. But it is mandatory to consult a doctor before including whey protein powder or any other protein powder in your diet. 

Generally, teens get protein from the food they consume on a regular basis and that is considered enough for them if they want to lead a healthy life. But someone who wants to build up muscles needs to get their hands on a whey protein or a casein protein powder to boost the rate. Whey protein powders should be consumed as a pre-workout or a post-workout drink as it promotes muscle growth. On the other hand, casein protein powders provide amino acids to the body that helps in building muscles. 

How much protein powder should you consume as a teen?

According to the rule of thumb, the daily requirement of protein for a teenage boy is 52 grams and that of a teenage girl is 46 grams per day. Now if your daily requirement of protein is not fulfilled, you can consume a protein powder supplement as a pre-workout or post-workout supplement to enhance your muscle growth. 

4. BCAA (Branched-Chain Amino Acids)

bcaa for teens

BCAA also known as Branched-Chain Amino Acids are a group of three amino acids namely leucine, isoleucine and valine. BCAAs are generally found in foods that are already rich in protein but if you are someone who skips protein-rich foods may want to get a BCAA supplement that can help you with boosting your muscle growth. BCAAs not only promote protein synthesis but also help in weight loss. BCAAs are considered safe for teens and are readily available in almost every fitness-related store. MuscleBlaze, Impact and AS-IT-IS are some of the renowned brands that specialize in BCAAs supplements. 

How much BCAAs supplements should you consume as a teen?

As a teen, you should not consume not more than 5 grams of BCAA. You can consume it as a pre-workout or post-workout drink to maximize your workouts. 

5. HMB (beta-hydroxy-beta-methylbutyrate)

HMB for teens

HMB (beta-hydroxy-beta-methylbutyrate) is a new dietary supplement that has gained tremendous popularity in the health and fitness industry. HMB acts as an anticatabolic agent helping in reducing muscle breakdown. HMB focuses more on building lean muscles. It is considered safe for teens and athletes but it is always recommended to consult your doctor before introducing HMB supplements to your diet. 

How much HMB supplements should you consume as a teen?

HMB supplements are considered 100% safe for a teen’s health if you do not exceed the 3g limit per day. You can consume HMB supplements with food during breakfast. 

6. Protein bars 

protein bars for teenagers

Protein bars could be the best option for teens when it comes to consuming supplements for muscle building. This is because protein bars are travel-friendly, easy-to-handle and time-consuming. Moreover, a teen may not like the taste of a whey protein drink but would definitely love the taste of a protein bar. A protein bar is nothing but a bar filled up with protein. If you are someone who’s gluten intolerant, you can get a protein bar that is gluten-free. Similarly, if you are a vegetarian you can get a protein bar that is 100% vegetarian. You can always get a protein bar according to your type and taste due to its wide availability. But always choose a protein bar that is high in protein but less in sugar and fats. 

How many protein bars should you consume as a teen?

As a teen, you should not consume more than 1 protein bar a day even if you are working out on a regular basis. Protein bars have high absorption rates and gets easily absorbed by the body. So, it is safe to just go for 1 bar a day before working out. 

7. Caffeine 

caffeine for teenagers

The caffeine that we get from drinking coffee may help teens exercise and work out more as it increases focus, alertness and heat production. But too much caffeine is very bad for your health as it has certain side effects. Caffeine may help with burning more calories and at the same time improves tolerance for pain. So, if you are a coffee lover, this is a piece of good news for you. 

How much caffeine should you consume as a teen?

If you are into muscle building, as a teen you should not drink more than 1 cup of coffee a day. The best time to drink coffee is before 30 minutes of hitting the gym. 

Which supplements should you avoid as a teen?

Now here comes the supplements that you should definitely avoid as a teen. They are highly promoted but as a teen, you should definitely avoid these supplements under any circumstance since these can have major side effects on your body. 

  1. Testosterone supplements – should be avoided as a teen since you have enough testosterone in your body and there are no proven researches that show testosterone supplements are safe for teens.
  2. Pre-workout supplements – As a teen, you do not need that as most pre-workout supplements are made for adults.
  3. Weight loss supplements – Weight loss supplements should never be consumed by a teen without a doctor’s consult. 
  4. Any supplements including vinpocetine – There is no clear evidence that suggests whether vinpocetine is safe for teens or not.


So overall, these are the best supplements for teenagers which can boost their muscle growth and are considered safe. If you are getting enough vitamins and minerals from your diet, you don’t need to consume any other supplements as a teen, since a teen’s body is in the growing stage. Normal workouts and following a proper diet are enough for you as a teen to develop enough muscle mass. 


To Get The Latest News Update

Sign up to Our Subscription.

We don’t spam! Read our privacy policy for more info.

To Get The Latest News Update

Sign up to Our Subscription.

We don’t spam! Read our privacy policy for more info.

Leave a Reply

Your email address will not be published. Required fields are marked *