Black Cherry Powder
Also known as: Prunus cerasus, Montmorency tart cherry, Black cherry powder, Tart cherry powder, Montmorency cherry powder
Overview
Black cherry powder is a functional food supplement derived from dried and ground tart cherries (Prunus cerasus), especially Montmorency cherries. It is rich in polyphenols and anthocyanins, which are potent antioxidants and anti-inflammatory compounds. Primarily, it is used to aid recovery from exercise-induced muscle damage, reduce inflammation, and potentially offer metabolic benefits. Research on black cherry powder is considered moderate to advanced, with numerous randomized controlled trials (RCTs) and systematic reviews/meta-analyses available. The quality of evidence is generally high, with systematic reviews supporting specific benefits, although some outcomes show mixed or no effects. It is available in powder, juice concentrate, and capsule forms, often standardized for anthocyanin content.
Benefits
Black cherry powder primarily aids in exercise recovery by reducing muscle soreness and improving the recovery of muscular strength and power. A meta-analysis showed significant reductions in muscle soreness (ES = -0.44) and improvements in strength (ES = -0.78) and power (ES = -0.53). It also has anti-inflammatory effects, with small but significant reductions in inflammatory markers like C-reactive protein (ES = -0.46) and Interleukin-6 (ES = -0.35). Secondary benefits include potential reductions in fasting blood sugar levels, as shown in a meta-analysis (weighted mean difference = −0.51 mg/dL). Some studies suggest improved sleep quality, but more research is needed. These benefits are most evident in physically active individuals, while metabolic and sleep benefits require further confirmation across broader populations.
How it works
Black cherry powder's benefits are attributed to its high polyphenol and anthocyanin content, which act as antioxidants and anti-inflammatory agents. These compounds scavenge free radicals and modulate inflammatory cytokines, reducing exercise-induced oxidative stress and inflammation. This aids in muscle repair and function. The molecular targets include the downregulation of pro-inflammatory cytokines (e.g., IL-6, CRP) and modulation of oxidative stress markers. Anthocyanins and polyphenols are absorbed in the gut, but their bioavailability is variable; metabolites may contribute to systemic effects.
Side effects
Black cherry powder is generally considered safe with no significant adverse effects reported in clinical trials at typical doses. Common side effects have not been reported. There is a lack of data on uncommon or rare side effects. No well-documented drug interactions exist, but caution is advised with anticoagulants due to the polyphenol content, which could theoretically enhance their effects. There are no established contraindications. Safety in specific populations such as pregnant or lactating women and children has not been well-studied, so caution is advised.
Dosage
The minimum effective dose is typically equivalent to 30-60 mL of tart cherry juice concentrate or 480-600 mg of tart cherry powder daily. The optimal dosage is around 480-600 mg of tart cherry powder or 30-60 mL of juice concentrate daily, often divided into doses around exercise. There is no established upper limit, but doses up to 600 mg powder or equivalent juice have been well-tolerated in studies. Supplementation often starts several days before strenuous exercise and continues during recovery. It can be consumed in powder, juice concentrate, or capsule form, standardized for anthocyanin content. Consuming with water or food may aid absorption, though anthocyanin bioavailability is inherently limited.
FAQs
Is black cherry powder effective for muscle soreness?
Yes, evidence shows a moderate reduction in muscle soreness and improved recovery post-exercise due to its anti-inflammatory and antioxidant properties.
Does it lower blood pressure?
Current meta-analyses show no significant effect on systolic or diastolic blood pressure, so it is not reliably used for this purpose.
How long before exercise should it be taken?
Typically, it should be taken 3-7 days prior to exercise and continued post-exercise for best effects on muscle recovery and inflammation.
Are there any side effects?
No significant side effects have been reported at studied doses, but limited data exists for specific populations like pregnant women or children.
Is it better as powder or juice?
Both forms are effective if standardized for anthocyanin content, so the choice depends on personal preference and convenience.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/33440334/ – This systematic review and meta-analysis of 14 RCTs found that tart cherry supplementation reduces muscle soreness (ES=-0.44) and improves strength (ES=-0.78) and power (ES=-0.53) recovery in athletes. It also noted reductions in inflammatory markers CRP and IL-6. The study highlights the potential of tart cherry as an effective aid for exercise recovery, though it acknowledges heterogeneity in dosing and exercise types across included studies.
- https://pubmed.ncbi.nlm.nih.gov/35108661/ – This systematic review and meta-analysis of 7 RCTs involving 201 adults found no significant effect of tart cherry consumption on blood pressure. The study suggests that tart cherry is unlikely to have a substantial impact on blood pressure management. However, the authors note the limitations of small sample sizes and short durations in the included studies.
- https://www.mdpi.com/1661-3821/5/2/12 – This meta-analysis of 10 RCTs with 272 participants reported that tart cherry juice consumption significantly reduced fasting blood sugar levels (WMD = −0.51 mg/dL). The findings suggest a potential role for tart cherry in managing blood sugar levels. However, the authors acknowledge the small effect size and variability in study quality, indicating a need for further research to confirm these benefits.
- https://journals.lww.com/annals-of-medicine-and-surgery/fulltext/2025/02000/the_effect_of_tart_cherry_juice__tcj_.49.aspx – This URL was not accessible and a summary could not be created.
- https://www.mdpi.com/2072-6643/16/23/4125 – This URL was not accessible and a summary could not be created.
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