Supplements for High School Athletes: A Parent's Guide

Supplements for high school athletes at a glance

Do high school athletes need supplements?

Usually not. USADA, the US Anti-Doping Agency, has a note on youth athletes in its supplement guide. It says most research on supplements was done in adults, not children or teens.

So, out of caution, USADA says supplements "are generally not recommended" for young athletes. It makes exceptions for cases like a nutrient deficiency (too little of a vitamin or mineral), handled with qualified health professionals.

USADA also makes a point about why kids play sports. Most play to build skills, grow socially and spend time with friends, not for prize money. It says giving young athletes supplements to boost performance "is not worth the risk".

Why does food come first?

USADA calls this a "food first" approach. Supplements are meant to be used in addition to a balanced diet, not in place of one. It says food choices over time do far more for health and performance than any single supplement.

A teen's body is also doing a lot of the work on its own. The AAP says the growth and natural hormones of the teen years are linked with large gains in strength and performance. For most young athletes, these products do not add much on top of puberty, good food and a good training plan.

USADA lists the basics to check before any supplement:

• Training: a good plan, with enough rest and recovery time.
• Sleep: USADA says no supplement can make up for a lack of sleep.
• Diet: enough food overall, with fruits, vegetables, whole grains, and lean meats and poultry.
• A doctor's visit: to find any real vitamin or mineral shortfall or health problem.

What do the AAP and the NFHS say?

The AAP is a professional group of US pediatricians (children's doctors). Its 2016 clinical report covers performance enhancing substances, which young people use to try to play better or change how they look. That includes legal supplements sold in stores and illegal drugs.

The report names three worries about the legal products:

• Contamination: high rates of products holding things that should not be in them.
• A link to steroids: use of these products is linked with later use of anabolic steroids (drugs that build muscle).
• The sport itself: they can change a young athlete's focus and experience of sport.

The NFHS is the National Federation of State High School Associations. Its sports medicine committee has a position statement on these products, updated in October 2024. It says caffeine, creatine, protein powders and amino acids are legal and not banned for competition.

But the NFHS adds that the FDA does not routinely test these products. It warns that tested protein supplements have been found with heavy metals, steroids and stimulants in them. Its tips for school staff, coaches and parents on preventing misuse include:

• Focus on good nutrition and hydration (enough fluids).
• If possible, work with a registered dietitian on any plan to gain or lose weight.
• Do not trust online ads that promise quick fixes or fast gains.
• Talk with teens about how they feel about their bodies and their performance.

Is protein powder safe for teenagers?

The NFHS says protein powder, creatine and caffeine "should not be taken lightly", but are not dangerous in an otherwise healthy athlete. It still says athletes should talk about their use with a knowledgeable health care provider. It also says purity and contamination must be part of the decision.

Protein powder is common. The NFHS says close to 40 percent of high school students report having used a protein supplement. It also notes that meats and other foods supply protein "for much less cost".

USADA adds a question worth asking at home. Would a supplement push out real food, like choosing a protein shake over a meal with more nutrients?

We give no amounts here. How much protein your teen needs, and whether a powder fits at all, is a question for a doctor or registered dietitian.

Creatine raises its own questions for teens. Our guide to creatine in high school sports covers the rules.

What are the red flags on a supplement label?

A red flag does not prove a product is bad. A clean label does not prove it is safe, either. USADA knows of products with no red flags that testing later found to contain harmful substances.

Still, these are the signs the experts tell you to watch for.

A proprietary blend

A proprietary blend is a mix of ingredients listed under one name. Federal label rules let the label show only the total weight of the blend, not how much of each ingredient is inside.

That hides a lot. A 2019 study read the labels of 100 top selling pre-workout products. Nearly half of all their ingredients (44.3 percent) sat inside blends with no amounts shown. A USADA sports dietitian warns that caffeine is often listed inside a blend, so you cannot tell how much is in it.

"Testosterone" or hormone claims

Testosterone is a hormone that helps build muscle. USADA lists any product that claims the effects of a performance enhancing drug, like changed hormone levels or more muscle, as a red flag.

USADA's warning on testosterone boosters is simple. If one "works" and raises testosterone, it is prohibited in sport. If it does not work, it is a waste of time and money.

Watch for steroid style names on bodybuilding products too. USADA lists word parts like andro, -ol, -diol, -dione and -stene, and Greek letters next to numbers.

Pre-workout and energy stimulants

A stimulant is a substance that speeds up your body. USADA lists products sold for stimulant based weight loss or energy as a red flag. It says some companies add stimulants, drugs or steroids so their products "work", and leave them off the label.

Pre-workout products often carry stimulants. In the 2019 study, 86 of the 100 top sellers listed caffeine.

The NFHS lists stimulant side effects that range from trouble sleeping, anxiety and shaking to a racing heart, heart attack and stroke. It says some stimulants can also raise the risk of heat illness. A 2011 AAP clinical report found that the caffeine and other stimulants in energy drinks "have no place" in the diet of children and teens.

Other signs to watch for

• "Approved" claims. USADA says no product is "FDA Approved", "WADA Approved" or "USADA Approved", because those groups do not approve supplements. The FDA adds that it does not approve factories either.
• Too good to be true. The FDA says to watch for big claims, many glowing reviews, and "herbal" or "all natural" labels, which do not mean a product is safe.
• Hype words. USADA flags "secret formula", "quick fix" and "newest scientific breakthrough".
• Disease claims. USADA says a supplement may not claim to fight a disease. The FDA says to be cautious of any product that does.
• The wrong advisor. USADA flags a product recommended by a gym trainer instead of a health care provider or dietitian.

Which supplements carry the most risk?

USADA says some kinds of products are spiked with hidden drugs most often. The FDA says to be especially wary of products sold for sexual enhancement and energy, weight loss, pain, bodybuilding or sleep.

USADA says the FDA has warned about bodybuilding, weight loss and sexual enhancement products, and strongly recommends avoiding those categories. USADA also cites the FDA: muscle building, weight loss or energy, and sexual enhancement products are the ones most often spiked (secretly mixed with drugs).

The FDA gives an example of how this happens. A weight loss product could hold sibutramine, a banned weight loss drug, while it claims to be "all natural". The FDA also says its own list of tainted products covers only a small part of the market. A product missing from the list is not proof that it is safe.

Questions to ask before you buy a supplement for a teenager

We built most of this checklist from FDA and USADA consumer guidance. Go through it with your teen, then bring it to a professional.

Does my teen need it?

1. Has a doctor found a real need? USADA asks whether there is a nutrient deficiency found by a test, such as a blood test.
2. Can food do the job? Are there foods your teen likes that supply the same nutrient?
3. Are training, rest and sleep in good shape first?
4. Would it replace real food? For example, a shake in place of a meal.

Is the product a risk?

5. Is it in a high risk category? USADA says to avoid bodybuilding, weight loss and sexual enhancement products. The FDA adds energy, pain and sleep products to its warning list.
6. Does the label show a red flag? Look for a proprietary blend, a testosterone or hormone claim, steroid style names, or an "approved" claim.
7. Is any ingredient banned in sport? This matters most if your teen could be drug tested.
8. Is it third party tested? That means an outside lab checked it. USADA recognizes NSF Certified for Sport as the program best suited for athletes. Our guide to third party testing explains what each seal checks.
9. Scan it in Varsity Stack. Check the barcode or label against our certification database before you buy.

Questions for the doctor or dietitian (the FDA's own list):

10. Is a supplement important for my teen's health at all?
11. Is this the right product, and the right amount?
12. Is there an upper limit not to go above?
13. How long should it be taken?
14. Are there known side effects?
15. Should any foods, medicines or other supplements be avoided with it?

After you decide:

16. Keep a record. The FDA suggests keeping a list of every supplement and medicine to share at each visit. Add the product to your teen's stack in Varsity Stack, and keep a photo of the lot number. A lot (or batch) is one production run.
17. Watch for problems. If a bad reaction happens, the FDA says to stop the supplement and get medical care or advice.

Who should you talk to first?

Start with a professional, not a store or a website. The FDA says your health care team is the best place to sort out what is reliable. That team might include a doctor, nurse, pharmacist or registered dietitian.

• Your teen's doctor knows their health history and can test for a real shortfall.
• A registered dietitian can build a food plan for healthy weight gain or weight loss.
• The school's athletic trainer is often the easiest person to reach at school.

Bring the product, or a photo of the full label, to that talk.

Check a product with Varsity Stack

A professional comes first. If your teen does use a supplement, the free Varsity Stack app helps you check it. Scan the barcode or take a photo of the label to check it against our certification database. Then add it to your stack, so you have a record to show the doctor or dietitian.

Download the App

For coaches, athletic trainers and sports dietitians: the team dashboard shows every athlete's stack and whether each product is certified, so staff can review what athletes take.

Request access for your program

Varsity Stack does not laboratory test supplements, and certification lowers risk without removing it.