It’s a question that often comes up in consultations with young athletes and their parents:
Do adolescents need supplements to improve performance?
The short answer is no.
For most adolescent athletes, taking supplements purely to enhance sports performance isn’t necessary and can sometimes do more harm than good. During adolescence, the focus should be on building strong foundations through good nutrition, consistent training, recovery, and skill development.
Adolescence is a time of rapid growth and development. As teens mature, their bodies naturally gain strength, endurance, and coordination. Many young athletes will see significant improvements in performance simply through growing, gaining experience in their sport, and following structured training programs. These factors play a much bigger role in performance than any supplement.
A well-balanced diet can usually provide everything a developing athlete needs. Eating regular meals and snacks that include carbohydrates for energy, protein for growth and muscle repair, healthy fats, and plenty of fruits and vegetables helps support both training and overall development. For most adolescents, focusing on eating enough nourishing food throughout the day will have a far greater impact than adding supplements.
Safety first
There are also some important safety considerations. The supplement industry is not always tightly regulated, meaning some products may contain ingredients that aren’t clearly listed on the label. In some cases, supplements can also be contaminated with substances that are unsafe or banned in sport. For younger athletes whose bodies are still developing, these risks are important to consider.
Another issue is that supplements can sometimes create the idea that performance improvements come from a product rather than from consistent training, recovery, and nutrition habits. In reality, these everyday habits are what truly support performance and long-term progress in sport.
There are some situations where supplements may be appropriate. For example, certain nutrients such as iron, calcium, or vitamin D may be recommended if a deficiency is identified through medical testing. In these cases, supplements should only be taken under the guidance of a qualified health professional, such as a doctor or sports dietitian.
For most adolescent athletes, the best approach is to keep things simple: focus on food first. Eating balanced meals, staying hydrated, getting enough sleep, and allowing time for recovery will support both performance and overall health.
Building these habits early not only helps young athletes perform well now, but also sets them up for long-term health and success in sport.
Written by Maddy Raymond, Accredited Practicing Dietitian
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