Protein supplements are everywhere these days, from powders to bars to pre-mixed shakes. According to a recent C.S. Mott Children’s Hospital National Poll, two in five parents report that their teen has consumed protein supplements in the past year, with teen boys more likely than teen girls to use the supplements every or most days.

If your teen has started adding them to their diet, you might be wondering: Are they safe? Are they even necessary? While protein is a crucial building block for growing bodies, too much of it — or getting it from the wrong sources — can sometimes do more harm than good.

Here’s what you need to know about protein supplements, the potential risks and benefits for teenagers, and how to ensure your teen is getting the nutrition they need safely.

Why Protein Matters for Teens

Protein plays a starring role in muscle development, tissue repair, and hormone production. During adolescence, when growth spurts and athletic activities are at their peak, the demand for protein increases. However, most teens can meet their protein needs through a well-balanced diet that includes sources like lean meats, fish, eggs, dairy, beans, nuts, and seeds.

The Appeal of Protein Supplements

The National Poll by C.S. Mott also found that 23% of teens who use supplements consume them daily or most days, with boys (31%) more likely than girls (15%) to do so. The reasons vary by gender. More parents of boys report that teens use protein supplements to build muscle (56% boys vs 18% girls) and improve sports performance (52% boys vs 28% girls).

Many teens turn to protein supplements for convenience, faster muscle recovery after sports, or simply because they’ve seen influencers or athletes promote them. However, while the marketing may make these products seem like a magic bullet, it’s essential to approach them with caution.

Are Protein Supplements Safe for Teens?

In most cases, teens don’t need protein supplements. Specialists from organizations like the Academy of Nutrition and Dietetics emphasize that a well-rounded diet can typically meet the protein needs of adolescents. In fact, excessive protein consumption can strain the kidneys and may lead to dehydration if fluid intake is insufficient. Furthermore, some protein powders contain added sugars, artificial ingredients, or contaminants not regulated by the FDA, which could pose health risks.

Recent reports have found that certain protein powders may contain heavy metals like lead, arsenic, or cadmium. These contaminants, even in small amounts, can build up in the body over time and pose health risks, especially for growing teenagers. This highlights the importance of carefully evaluating any supplement your teen might consider using.

Whole foods are the gold standard for meeting dietary protein requirements. Whole foods provide additional nutrients like vitamins, minerals, and fiber that supplements lack. Encouraging your teen to prioritize natural protein sources can help them achieve a balanced diet without unnecessary risks.

How Much Protein Do Teens Actually Need?

Protein needs vary based on age, sex, and activity level, but for most teens, 0.8 to 1.2 grams of protein per kilogram of body weight per day is sufficient. For example, a 130-pound teen athlete might need around 59 to 71 grams of protein daily.

To put that in perspective:

• A grilled chicken breast (about 3.5 ounces) provides roughly 31 grams of protein.
• A cup of Greek yogurt offers about 20 grams.
• Two large eggs deliver approximately 12 grams.
• Half a cup of cooked lentils contains around 9 grams.

By including a variety of these foods in their meals and snacks, your teen can easily meet their daily protein needs without supplements.

Red Flags to Watch For

If your teen is using protein supplements, keep an eye out for:

• Over-reliance on supplements instead of balanced meals.
• Excessive intake that exceeds their daily protein needs.
• Unregulated products that might contain harmful substances.

Encouraging Safe and Balanced Nutrition

Here are a few ways to support your teen’s nutritional goals without overdoing it on supplements:

• Promote whole foods first. Encourage meals and snacks that combine protein with carbohydrates and healthy fats for well-rounded nutrition.
• Discuss their goals. Find out why they’re using protein supplements and talk about whether their expectations align with what supplements can realistically provide.
• Read labels together. Help your teen evaluate the ingredients in any protein products they’re considering and choose ones with minimal additives.
• Consult a professional. A registered dietitian or doctor can assess your teen’s specific needs and recommend safe ways to meet them.

Final Thoughts

While protein is essential for teens, supplements should never replace a balanced diet. By fostering open conversations and focusing on whole food options, you can help your teen develop healthy habits that will benefit them for years to come. If you have concerns or questions, don’t hesitate to reach out to your child’s pediatrician or primary care provider for guidance.