Researchers analyzed data from over a thousand participants aged 16 to 30. The findings indicated that individuals who reported using pre-workout supplements in the past year were more than twice as likely to experience sleep durations of five hours or less each night compared to those who did not use these products. For this demographic, experts generally suggest aiming for about eight hours of sleep nightly.

“Pre-workout supplements, which often contain high levels of caffeine and other stimulants, are increasingly popular among young people looking to enhance exercise performance and energy levels,” explained lead author Kyle T. Ganson, an assistant professor at the Factor-Inwentash Faculty of Social Work at the University of Toronto. “However, our study highlights potential health risks associated with the use of these supplements among youth.”

High Caffeine Levels May Worsen Sleep Problems

Health guidelines recommend that adolescents get 8-10 hours of sleep per night, while young adults should aim for 7-9 hours. Yet, many young Canadians are falling short of these recommendations. According to the researchers, the stimulant components commonly found in pre-workout products may exacerbate this issue during a crucial period of physical and mental growth.

“These supplements often contain substantial amounts of caffeine, ranging from 90 mg to over 350 mg—far exceeding the caffeine content in a can of Coke, which has about 35 mg, or a cup of coffee with roughly 100 mg,” stated Ganson. “Our results indicate that the consumption of pre-workout supplements could lead to inadequate sleep, which is vital for healthy development, mental wellbeing, and academic performance.”

Researchers Call for Education and Regulation

The research team urges health and mental health professionals, including pediatricians, family doctors, and social workers, to engage in discussions with young people regarding their use of pre-workout supplements. They also recommend practical harm reduction strategies, such as refraining from using these supplements 12 to 14 hours before bedtime.

The study’s findings further emphasize the need for stricter regulation of dietary supplements in Canada.

“Many young individuals see pre-workout supplements as benign fitness aids,” Ganson emphasized. “However, our findings highlight the crucial importance of educating both them and their families about how these supplements can disrupt sleep and potentially impact overall health.”