Teenagers don't need protein powders, Ireland's food safety watchdog says
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Ireland's food safety authority said on Oct 12, 2026 that protein powders and shakes are unnecessary for 9 to 18-year-olds and warned active teens not to skimp on carbs.
What Happened
Teenagers do not need protein powders, shakes or protein drinks to meet their protein needs, the Food Safety Authority of Ireland (FSAI) said on Monday, October 12, 2026, as it published the country's first scientific recommendations on food-based dietary guidelines for adolescents aged 9 to 18. The report, prepared by the FSAI's Scientific Committee, found that "protein powders, shakes and supplementary drinks were unnecessary to meet protein goals" and raised concern about active teenagers who put high-protein eating ahead of carbohydrates. It also advised oily fish once a week, four to five daily servings of milk, yoghurt and cheese for calcium, a vitamin D supplement for all adolescents and a daily 400 microgram folic acid supplement for young women who could become pregnant, and said plant-based dairy substitutes are not recommended for this age group.
Key Facts
- Published on October 12, 2026, by the Food Safety Authority of Ireland's Scientific Committee; it covers ages 9 to 18.
- Protein powders, shakes and supplementary drinks were found unnecessary for meeting protein goals.
- The FSAI flagged concern about active teenagers who favour high-protein diets and neglect carbohydrates.
- Eating lean red meat only once or twice a week did not lead to inadequate iron intake, the report found.
- Oily fish once a week is advised for omega-3 fats, and four to five servings a day of milk, yoghurt and cheese for calcium.
- All adolescents should take vitamin D, with the dose depending on age, ethnicity and season; young women of child-bearing age should take 400 micrograms of folic acid daily.
- Plant-based dairy replacements are not recommended because of their nutritional make-up; a calcium-fortified soya drink is the suggested option for those who are lactose intolerant.
Why It Matters
Protein shakes, bars and powders are now a familiar part of gym culture for many young people. In India, a Redseer analysis published in March 2026 found that half of Gen Z work out daily and that 80 per cent of them see protein intake as non-negotiable.
The Irish report pushes back on that idea for teenagers. Its finding is not that protein is unimportant, but that a regular diet already covers it, so powders and shakes add cost without adding anything essential for most adolescents. More striking is its concern about the opposite problem: some active teenagers focus so much on protein that they cut back on carbohydrates, which a growing, active body also needs.
FSAI chief executive Greg Dempsey said the recommendations are an important step in making sure dietary advice reflects the particular nutritional needs of adolescents, who need high nutrient intakes for physical and cognitive development. He said the advice also fits current eating habits among Irish teenagers and takes environmental sustainability into account.
The guidance is written for Ireland, and Indian diets differ, so its exact numbers should not be copied directly. But the central point travels well: a young person who eats a balanced diet with dairy, eggs, pulses, fish or meat is unlikely to need a tub of protein powder, and should not drop carbohydrates in the name of fitness.
| Recommendation | For teenagers aged 9 to 18 |
|---|---|
| Protein powders and shakes | Not needed to meet protein goals |
| Carbohydrates | Do not neglect them in favour of protein |
| Dairy | Four to five servings a day of milk, yoghurt, cheese |
| Oily fish | Once a week |
| Vitamin D | Supplement for all; dose by age, ethnicity, season |
Impact
Short-term: Parents, coaches and teenagers in Ireland get clear official advice that protein supplements are not required, and that food-label checks can help them pick healthier yoghurts and cereals.
Long-term: The guidance gives health authorities elsewhere a reference point as protein products are increasingly marketed to young people, and may shape school, sport and nutrition advice for teenagers.
Who is affected: Teenagers who train or play sport, their parents and coaches, makers and sellers of protein supplements, and dietitians and schools that give nutrition advice.
Key Takeaway
Ireland's food safety watchdog says teenagers can meet their protein needs from ordinary food, so protein powders are unnecessary and carbohydrates should not be sacrificed for protein.
Questions and Answers
Do teenagers need protein powder?
According to the Food Safety Authority of Ireland, no. Its October 12, 2026 report found that protein powders, shakes and supplementary drinks were unnecessary for adolescents aged 9 to 18 to meet their protein goals.
What did the FSAI say about high-protein diets for active teens?
The FSAI raised concern that some active teenagers prioritise high-protein diets while neglecting carbohydrates, which their bodies also need.
What supplements does the FSAI recommend for teenagers?
It recommends a vitamin D supplement for all adolescents, with the amount depending on age, ethnicity and time of year, and a daily 400 microgram folic acid supplement for young women of child-bearing age.
Are plant-based milks recommended for teenagers?
No. The FSAI does not recommend plant-based dairy substitutes for this age group because of their nutritional composition. For lactose-intolerant teenagers it points to a calcium-fortified soya drink.
Disclaimer: Prepared by the Peepals newsroom from publicly available sources with AI assistance. Information is accurate to the best of our knowledge at the time of publication and may change. Images may be representative. Not professional advice. Report an error via our contact page.
Sourced and fact-checked by the Peepals Global Editorial Team
Reported, fact-checked and published by the Peepals Global Editorial Team.
