Teens Are Taking Protein Supplements: Is It Safe?

A national children's health poll found that teenagers are consuming protein bars, shakes, or powder to boost muscle growth or replace meals. While protein is critical for teens' growth and development, consuming too much could be harmful.

C.S. Mott Children's Hospital recently conducted a national survey asking parents across the United States about their teen's protein intake to gain more insight into protein supplement use among young people.

The Mott Poll Report, released on October 21, showed that nearly one in five parents believe their teenager does not consume enough protein.

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Moreover, two in five parents surveyed said their teens had consumed protein powder, bars, or shakes within the past year, with higher supplementation rates among boys.

Most parents reported that their teen boys add extra protein to their diet to build muscle or increase athletic performance. On the other hand, teenage girls consume protein supplements for weight loss or when they are too pressed for time to eat a meal.

In addition, 59% of parents surveyed think a high-protein diet is healthy for their teenagers.

While protein is an essential nutrient needed for overall health, research suggests that consuming too much protein via supplements or other means could lead to a host of health concerns.

Teenagers are already getting enough protein

American dietary guidelines recommend that protein intake among children and teens should equal around 10 to 30% of the total daily calorie intake. So, 14 to 18-year-old females consuming around 1,800 calories should aim for 46 grams of protein per day, and male teens ages 14 to 18 consuming around 2,200 calories should get 52 grams.

However, recent research found that protein intake among most children and teens is typically two- to three-fold higher than these recommendations.

Moreover, observational data suggests that in the U.S., the average protein intake among older children may reach 70 to 85 grams per day, with even higher intakes among teens.

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"With the average intake of protein in teens already higher than the recommended daily intake, additional protein supplementation may not be necessary for the majority of the healthy pediatric population," says Healthnews' researcher Sandra Vigelienė, BSc.

Vigelienė adds that while protein supplementation may be appropriate in certain situations, most teens can meet their dietary protein needs through a well-balanced diet.

"Protein supplementation may be appropriate only when dietary protein sources are not sufficient to meet the recommended intakes," Vigelienė says. "Which usually may be attributed to the aging population or individuals, including children, who may not have access to a varied and balanced diet."

In addition, adding more protein to the diet may be warranted if a person is under extreme environmental or physiological stress, such as during severe infections and surgeries that may reduce protein in the body.

Potential health effects of too much protein

Vigelienė says that since the body is efficient in breaking down amino acids, protein intakes moderately above recommendations are believed to be safe for most healthy individuals, including teens.

However, although research is limited on the long-term health impacts of excessive protein intake in teens, an older study suggests that among adults, consuming too much protein may place a metabolic burden on the bones, kidneys, and liver.

Moreover, excess protein consumption may raise a person's risk of developing kidney stones.

Scientists have also found that consuming more than 25 grams of protein per meal may increase the risk of atherosclerosis or hardened arteries due to plaque buildup.

Protein supplement safety

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Protein powders, which are typically whey, soy, pea, brown rice, or hemp protein-based, are a popular supplement that can be added to food and drinks or blended into a smoothie. While they may contain adequate protein levels, these products can also have added sugars, preservatives, and artificial flavors and colors.

Moreover, recent research suggests that overuse of specific protein powders may aggravate skin conditions like acne and modify the gut microbiome.

In addition, the U.S. Food and Drug Administration (FDA) does not review protein powders and supplements before they hit store shelves. So, the safety and purity of these products are not guaranteed.

For example, a 2022 report found that many protein powders tested by researchers contained potentially harmful contaminates, including lead, arsenic, cadmium, mercury, pesticides, and bisphenol-A (BPA).

According to the Mott Report, in addition to protein powder, some parents said their teens eat protein bars instead of meals. However, replacing meals with protein bars or shakes can also impact health and wellbeing.

"Protein supplementation as a meal replacement is not usually recommended for children and teens of any age due to potential macro- and micronutrient imbalances, inadequate caloric intake during growth and development, and potential disruption of healthy eating habits," Vigelienė explains.

The bottom line

Overall, most teenagers can acquire all the protein they need by eating a variety of animal and plant-based protein sources, including eggs, dairy products, meat, fish, poultry, soy, and legumes. Since research shows that most teens are already getting more than enough of this nutrient, protein supplements are likely unnecessary.

Due to the potential risks of excessive protein intake, parents or teens who are concerned they are not getting enough of this essential nutrient should consider consulting with a healthcare provider or nutritionist before adding protein supplements to their daily diet.

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