Is it safe for teenagers to take protein supplements?

According to a new survey, many teenagers are taking protein supplements such as shakes and powders.

Researchers at CS Mott Children’s Hospital at the University of Michigan surveyed nearly 1,000 adults with children ages 13 to 17 across the country to determine their protein intake habits.

The results showed that two out of five, or 41%, parents had children who consumed protein supplements for the past year. Supplements included protein bars (29%), shakes (23%) or powder (15%).

About a quarter of parents whose children took protein supplements during the year — mostly parents of boys — said their children took protein supplements every day or almost every day.

While protein seems to be having a bit of a moment, with one estimate showing that 71% of American adults are trying to get more of it in their diet, it may come as a shock that kids are looking for plenty of it, too.

So what’s behind the trend? And is it healthy for teenagers to eat protein shakes and powders? Here’s what the experts said.

Generally speaking, teenagers associate protein with appearance, performance and general health. But the survey found that the reasons why children seek protein tend to vary by gender.

For example, about 55% of parents of boys reported that their teens used nutritional supplements to build muscle or improve their athletic performance. However, only 18% and 36% of parents of girls said their children used them to build muscle and improve athletic performance.

Thirty-four percent of parents of girls, however, said their teens used nutritional supplements as a meal replacement when they were too busy to eat, while only 18% of parents of boys cited this reason. More parents of girls also said their children took supplements to help them lose weight or because they saw protein supplements as part of a healthy diet.

Experts say teenagers may be turning to protein bars, shakes or powders to achieve these goals because their parents are doing the same.

“Protein supplements have grown in popularity, especially over the past three decades,” Dana Ellis Hannes, Ph.Dsenior clinical nutritionist at UCLA Health, said Health. “I remember in the early 2000s there were some protein supplements that were used mainly by athletes, but now they are almost everywhere.”

Results from the International Food Information Council’s 2024 Food and Health Survey found that about half of the 3,000 adults surveyed followed a certain diet — with 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 the popularity of protein among adults, it’s no surprise that 44% of parents surveyed in Mott’s survey said they or another family member encouraged their teen to consume protein supplements, and 26% said a coach or instructor encouraged it. More than half of parents said a high-protein diet was healthy for their teens.

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 amount.

About one in 10 parents cited social media as a reason their teens want to eat more protein, Sarah J. Clark, MPHco-director of the CS Mott Children’s Hospital National Survey on Children’s Health, said Health. “Actually, probably higher.”

white is a macronutrient or nutrient that we need in large amounts to help build muscle and bone, support immune function, cell repair, and more.

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

Clark believes that “parents are turning to protein bars and shakes because they think they’re a healthy option.” There are “times when breakfast isn’t in the cards, or other times when they go from class to class after event.”

However, supplements may not always be the best choice, despite their nutritional reputation. According to Clark, the sugar content of protein bars can compete with the sugar content of bars, and some protein supplements may contain herbal ingredients, caffeine or other stimulants.

Many children can meet their daily protein needs through their regular diet. Foods like meat, chicken, low-fat milk, yogurt, and peanut butter. good sources of protein and also provide a rich selection of vitamins and minerals.

For most kids, there’s no good reason to consume a supplement just for the added protein, Clark explained. “To give your body more protein than it can use won’t help,” she said. “It won’t make you faster or stronger or better at your sport. It’ll just turn into fat.”

However, she acknowledged that supplements may be beneficial for some teens, such as those who are underweight or overly active. “Protein supplements may be appropriate for teenagers who engage in vigorous physical activity on a regular basis—think high school swimmers who train twice a day, football players who lift weights several times a week, or triathletes,” Clark said. “For teenagers, adding protein powder to a smoothie or a glass of chocolate milk can help rebuild muscle.”

Getting enough 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 general rule that says teens should avoid protein supplements, Clark said, and it’s best to consult a pediatrician to determine whether they’re necessary. However, it is important to recognize that “you can achieve a lot with good dietary sources.”