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That surge of energy before a workout can make you feel empowered – helping you lift heavier weights, move faster and work harder. But doctors warn that regular or excessive use of pre-workout supplements could come with hidden health costs, especially for the heart, brain and sleep cycles.
Anesthesiologist and interventional pain medicine specialist Dr Kunal Sood recently explained the potential dangers of frequent pre-workout use in an Instagram video shared on December 13. He explained how ingredients commonly used in these supplements can affect heart health, cause anxiety, disrupt sleep and, in extreme cases, put pressure on the kidneys.
What’s inside a pre-workout supplement?
According to Dr. Sood, most pre-workout formulas rely on synthetic stimulants to provide an immediate performance boost. These usually include high doses of caffeine (often between 150 mg and 300 mg per serving), as well as compounds such as synephrine or yohimbine, nitric oxide boosters, beta-alanine, and various amino acids.
Although these ingredients may improve exercise performance, Dr. Sood cautioned that they may also interfere with normal heart and blood vessel function, depending on the stimulus load.
How do pre-workout supplements affect the body?
- Heart rate and blood pressure may increase
Stimulant-heavy mixtures can cause rapid increases in heart rate and blood pressure. Dr. Sood cited research that showed higher systolic and diastolic blood pressure after taking one or two scoops of pre-workout compared to placebo. He said case reports have linked supplements containing synephrine to serious cardiovascular events, including arrhythmias, reduced blood flow to the heart and, in rare cases, stroke.
- There may be anxiety and nervousness
High caffeine intake is a known anxiety trigger, and pre-workout supplements may push users into risky territory. Dr. Sood said anxiety symptoms increase even at moderate caffeine levels and become more pronounced at about 400 mg. “Many pre-workout scoops already contain 250-300 mg of caffeine,” he said, adding that double-scooping or combining supplements with coffee can easily exceed the anxiety-causing limit.
- Disrupts sleep quality and timing
Taking pre-workout supplements at bedtime can significantly interfere with sleep. According to Dr. Sood, caffeine can reduce total sleep time, delay sleep onset, and reduce sleep efficiency. Studies show that a typical pre-workout dose may need to be taken more than 13 hours before bedtime to avoid meaningful sleep disruption, with higher doses reducing deep sleep even 8 to 12 hours later.
- If misused, it can put pressure on the kidneys.
While occasional use within recommended limits is generally tolerated by healthy individuals, excessive or long-term abuse can be dangerous. Dr. Sood highlighted reports of severe muscle breakdown, metabolic disturbances, and acute kidney injury associated with heavy pre-workout or concentrated caffeine abuse.
Health experts recommend reading labels carefully, avoiding double doses, and being especially cautious if you have underlying heart disease, anxiety disorders or sleep problems. For many people, simple choices — like adequate sleep, hydration and balanced nutrition — can provide safer, more sustainable workout energy.
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