Ashhar Alam / New Delhi

A new study from the University of Toronto has found that pre-workout supplements, a popular trend among teenagers and young adults, may significantly reduce sleep duration. The research, based on data from the Canadian Study of Adolescent Behaviors, suggests that users of these energy-boosting fitness products are at risk of getting dangerously low amounts of rest.

According to the study, individuals aged 16 to 30 who consumed pre-workout supplements within the past year were more than twice as likely to sleep five hours or less per night, compared with non-users. Experts recommend 7–9 hours of sleep for young adults and 8–10 hours for adolescents, highlighting a major gap for supplement users.

Popular pre-workouts like Bang!, Jack3D, and C4 are marketed for energy and performance, but their high caffeine and stimulant content—ranging from 90 mg to over 350 mg per serving—may be disrupting natural sleep patterns. For comparison, a standard cup of coffee contains about 100 mg of caffeine.

“Pre-workout supplements have become increasingly popular among young people seeking an energy boost or improved exercise performance,” said Kyle T Ganson, lead author and assistant professor at the Factor-Inwentash Faculty of Social Work, University of Toronto. “But our findings highlight potential risks to their well-being.”

Insufficient sleep during these developmental years can impact mental health, physical growth, and academic performance. The study also warns that stimulant-heavy pre-workouts can exacerbate existing sleep issues among young adults.

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To counter the problem, researchers urge health professionals—including pediatricians, family doctors, and social workers—to discuss supplement use with young patients. They recommend avoiding pre-workout intake 12–14 hours before bedtime and emphasize the need for better oversight of dietary supplements in Canada.

“While young people often see these products as harmless, the study underscores the importance of educating them and their families about the potential health risks, especially regarding sleep,” Ganson added.