Many teenagers and young adults today use pre‑workout supplements to boost their energy before exercise.
These products are widely promoted on social media and in gyms, and they often promise better performance, stronger workouts, and improved focus. Brands such as Bang!, Jack3D, and C4 have become especially popular among young people who want an extra push before training.
However, new research suggests that these supplements may come with an important hidden cost: a serious loss of sleep.
The findings come from a new analysis based on data from the Canadian Study of Adolescent Behaviors. In this research project, scientists studied health habits among young people in order to understand how lifestyle choices affect their physical and mental well‑being.
The researchers looked at information from more than a thousand participants between the ages of 16 and 30. They examined whether the participants had used pre‑workout dietary supplements within the previous year and compared their answers with their reported sleep habits.
The results were striking. Young people who said they had used pre‑workout supplements were more than twice as likely to report extremely short sleep durations. In this study, extremely short sleep meant sleeping five hours or less per night.
This amount of sleep is far below what health experts recommend. Most adolescents need between eight and ten hours of sleep each night in order to support healthy brain development, emotional stability, and physical growth. Young adults are usually advised to sleep about seven to nine hours per night.
When sleep falls far below these levels, it can affect nearly every part of a person’s health. Poor sleep has been linked to problems with concentration, memory, mood, academic performance, and mental health. Long‑term sleep deprivation can also increase the risk of obesity, heart disease, diabetes, and depression.
The study was led by Kyle T. Ganson, an assistant professor at the Factor‑Inwentash Faculty of Social Work at the University of Toronto. According to Ganson, the growing popularity of pre‑workout supplements among young people raises concerns about their overall health and well‑being.
These products often contain very high levels of caffeine and other stimulant‑like substances designed to increase alertness and energy. While this may help people feel more energized during exercise, it can also make it much harder for the body to fall asleep later.
Some pre‑workout products contain between 90 and more than 350 milligrams of caffeine in a single serving. To understand how strong this is, it helps to compare it with common drinks. A typical can of cola contains about 35 milligrams of caffeine, while a standard cup of coffee contains around 100 milligrams.
This means that some pre‑workout supplements may contain three times the caffeine of a cup of coffee, or even more. When these products are taken later in the day, the stimulating effects can last for many hours.
Caffeine works by blocking certain chemical signals in the brain that normally make people feel tired. As a result, the body remains alert even when it needs rest. For young people whose bodies and brains are still developing, this disruption may be particularly harmful.
Sleep is essential during adolescence and young adulthood. During sleep, the brain processes information, strengthens memory, and regulates emotions. The body also repairs tissues, releases important hormones, and supports the immune system.
Because of these vital functions, researchers worry that regular sleep disruption caused by stimulants could affect learning ability, emotional health, and long‑term physical health.
The study’s findings suggest that health professionals should pay closer attention to young people’s use of pre‑workout supplements. Doctors, pediatricians, social workers, and other health providers may need to ask patients about these products when discussing sleep problems or fatigue.
The researchers also recommend practical ways to reduce potential harm. For example, young people who choose to use pre‑workout supplements should avoid taking them late in the day. Experts suggest leaving at least twelve to fourteen hours between using these products and going to sleep.
In addition, the study highlights the need for better education about dietary supplements. Many teenagers believe these products are simply harmless fitness aids, similar to sports drinks or protein shakes. However, the high stimulant content means they can have powerful effects on the body.
The research also adds to ongoing discussions about whether dietary supplements should be more tightly regulated. Unlike prescription medicines, many supplements can be sold without strict testing or clear warnings about their potential risks.
The study was published as part of the Canadian Study of Adolescent Behaviors research program and contributes to a growing body of evidence about how stimulant products affect youth health.
When examining the findings more closely, the study does not prove that pre‑workout supplements directly cause poor sleep.
Instead, it shows a strong link between supplement use and extremely short sleep duration. It is possible that young people who already have busy schedules, heavy workloads, or irregular routines may be more likely to use these products in the first place.
Even so, the strength of the association suggests that stimulant ingredients such as caffeine likely play an important role. Because sleep is one of the most important factors for healthy development, the results raise concerns that widespread use of these supplements may be unintentionally harming the well‑being of young people.
Overall, the study highlights the importance of balanced habits. Exercise is beneficial for both physical and mental health, but boosting workouts with large doses of stimulants may not always be the healthiest strategy.
Encouraging young people to focus on proper sleep, good nutrition, and sustainable training habits may ultimately provide better results than relying on high‑caffeine supplements.
If you care about sleep, please read studies that Sleeping pill lowers key Alzheimer’s disease markers and Scientists discover the link between sleep apnea and dementia risk.
For more health information, please read studies that Common sleep supplement could improve memory and Scientists find link between short sleep and higher risk of long COVID.
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