Can Kids Have Protein Powder?

Protein is essential for a child’s growth, development, and immune support, but when it comes to concentrated supplements like protein powder, parents often ask: Is it safe for kids?

The short answer: it depends. Most children obtain sufficient protein from whole foods, such as eggs, dairy products, meat, and legumes. However, for picky eaters, active teens, or children with dietary restrictions, protein shakes or powders can help fill those nutritional gaps.

Before introducing any supplement, it’s important to consult your pediatrician. They can assess your child’s growth curve and determine whether additional protein is needed.

How Much Protein Do Kids Actually Need?

Most kids meet these needs through a standard healthy diet, but if your child follows a special diet, has a medical condition, or struggles with appetite, supplementation can be helpful. Below is a general guideline for how much protein children should be consuming by age, but it is important to take into consideration the child’s weight and activity levels as well.

Can Kids Drink Protein Shakes?

If the protein shake is designated specifically for children, then the answer is yes. Many brands offer kid-specific protein shakes that are low in sugar and free from artificial ingredients. These types of protein shakes are tailored to a young person’s nutritional needs.

When it comes to giving your child protein, avoid adult-formulated powders, which may contain excess protein or additives that are not suitable for children. Instead, look for clean-label options that offer information about the age-appropriate serving size.

When Protein Powder Might Be Helpful For Children

There are some instances where protein powder may be an appropriate measure, but this depends on the child’s specific needs. In certain cases, supplementation can support healthy growth and development, but ensure that it is controlled under medical guidance. Instances where protein powder or shakes may be appropriate for a child include:

• If the child is underweight or has growth delays.
• If the child follows a vegetarian or vegan diet.
• If the child has food allergies or sensory issues.
• If they are highly active or involved in sports.
• Or if they have a specific medical condition affecting their nutrient absorption.

Whole Foods First, Supplements Second

Even if your child needs more protein, supplements should not be the first go-to. Instead, try incorporating whole foods that are high in protein into their diet. Prioritize things like yogurt, nut butter, and whole grains, eggs, lean meats, and legumes to get their daily dose of protein. Or, if your child has trouble eating solid foods, try incorporating bone broth into their diet – just be sure to educate yourself on what a bone broth diet is so that it can be done in the safest way possible.

For more tips on optimizing nutrition for the whole family, check out our blog on how to cut sugar.

Protein Needs Change Over Time

Just like kids, older adults may also have unique protein needs. Learn more about the importance of protein for seniors and how Vital Proteins® supports wellness at every stage of life.

Make Sure Your Kids Are Getting the Best

When it comes to your child’s nutrition, quality matters. If you’re considering protein powder or shakes, it’s essential to choose products that are clean, safe, and thoughtfully formulated. This means paying extra close attention to find products that are free from artificial additives, low in sugar, and backed by third-party testing for safety.

At Vital Proteins®, we take pride in our commitment to clean-label standards, along with responsible sourcing and transparent manufacturing. Give your child what they need to support their wellness without compromise.

As your child grows, their nutritional needs will evolve. Whether you’re navigating picky eating, active lifestyles, or dietary restrictions, Vital Proteins® is here to help you make informed choices that support your kids’ health, both today and in the future. Check out our blog on the importance of protein for seniors to see how protein continues to play a vital role in wellness across every stage of life.