Health experts advise against protein powder for 12-year-old Ben

Ben, a 12‑year‑old from the North East, has asked his mum about protein powder more than 20 times. He says it will make him “fitter and bigger” and that his male friends use it after workouts. The mum, however, has said no. The debate has caught the attention of health experts who question whether pre‑teens really need supplements.

The last decade has seen a surge of high‑protein foods and drinks, from milk and yoghurt to bars and powders. Advertisements for these products flood social media, making it easy for kids to see their peers using them. The buzz is strong enough that even 12‑year‑olds like Ben’s friend Louis claim the powder gives him more energy and helps him grow. Yet another friend, 13‑year‑old Otis, worries that youngsters might start using supplements without understanding the risks.

Registered dietitian Nichola Ludlam‑Raine says that teenage boys and girls can get all the protein they need from a balanced diet. The NHS recommends 0.75 grams of protein per kilogram of body weight for a healthy adult, with active teens potentially needing up to 2 grams per kilogram. Extra protein is usually unnecessary unless an athlete is training intensely. Ludlam‑Raine warns that protein powders can cause bloating, gas, cramps, or diarrhoea. She also notes that the market is not tightly regulated, so labels may not always match the contents. For children with health conditions, a doctor’s approval is essential before adding supplements.

Parents should focus on whole foods and watch for signs of an unbalanced diet, such as missing iron or calcium, especially in teenage girls. If a child is curious about protein powder, a conversation about nutrition and potential side effects can help. Consulting a dietitian or paediatrician can clarify whether a supplement is truly needed. In most cases, a healthy, varied diet will keep pre‑teens strong and growing without the extra cost and risk of protein powders.