I'm struggling with the same or similar pest too mate... I cant tell if they affect growth but my big issue is that they end up in the flower stuck in the resin, funny but not nice to smoke or look at lol. So I invested in some beneficial predatory insect stock to hit them with what I hope to be the nail in their coffin. They come in a tub as eggs with sterilized moth eggs as food and are released in two day intervals from the housing container to separate release chambers spread throughout affected areas. They're then supposed to feed, pupate, feed, lay eggs, die and repeat the cycle. all for $35!
Just a heads up that it's the gnats larvae that do the damage, not the gnat. Mosquito dunks sold at most home stores add nematodes to the soil that eat the microscopic pests. break a quarter of one and put it into a bottle of water and put a hole in the cap to squeeze some at the base of the seedlings. A couple good squeezes on each will do it. Repeat daily for a few days then each week. Top off the bottle as needed.