New analysis from Canadian research on youth behavior It suggests that teenagers and young adults who take nutritional supplements before training, including products like Bang!, Jack3D, and C4, are far more likely to get significantly less sleep.
Researchers looked at data from multiple participants between the ages of 16 and 30. The results showed that people who reported using pre-workout supplements within the past year were more than twice as likely to report sleeping five hours or less per night compared to those who did not use these supplements. For this age group, experts generally recommend about eight hours of sleep each night.
“Pre-workout supplements, which often contain ingredients like high levels of caffeine and stimulants, are becoming increasingly popular among teens and young adults looking to improve athletic performance and boost energy,” says lead author Kyle T. Ganson, assistant professor at the Factor Inwentash School of Social Work at the University of Toronto. “However, the findings point to potential risks to the health of young people who use these supplements.”
High levels of caffeine can worsen sleep problems
Health guidelines advise that adolescents should get 8 to 10 hours of sleep each night, and young adults should aim for 7 to 9 hours of sleep. Despite these recommendations, many young Canadians don’t get enough sleep. Researchers say stimulant ingredients commonly found in pre-workout products may be exacerbating this problem at a critical stage of physical and mental development.
“These products typically contain large amounts of caffeine, ranging from 90 to more than 350 milligrams, more than a can of cola at about 35 milligrams or a cup of coffee at about 100 milligrams,” Ganson said. “Our results suggest that pre-workout use may contribute to sleep deprivation, which is essential for healthy development, mental health, and academic performance.”
Researchers call for education and regulation
The research team says health and mental health professionals such as pediatricians, family physicians and social workers should discuss the use of pre-workout supplements with young people. They also recommend practical harm reduction measures, such as avoiding taking these supplements 12 to 14 hours before bedtime.
The findings also add to calls for increased oversight of dietary supplements in Canada.
“Young people often view pre-workout supplements as harmless fitness products,” notes Ganson. “However, these findings highlight the importance of educating them and their families about how these supplements can disrupt sleep and potentially impact their overall health.”
