Cherries
Also known as: Prunus cerasus, Prunus avium, Tart cherry, Montmorency cherry, Sour cherry, Cherry juice, Cherry extract
Overview
Cherries, particularly tart cherries (*Prunus cerasus*), are fruits known for their high polyphenol, anthocyanin, and melatonin content. They are consumed in various forms, including fresh fruit, juice, concentrate, powder, and supplements. Cherries are primarily used to aid in exercise recovery, reduce muscle soreness, and support muscle function. Research suggests they possess anti-inflammatory and antioxidant properties, contributing to their potential health benefits. The active compounds in cherries, such as anthocyanins, are believed to play a key role in these effects. While research on cherries is considered moderate, with several randomized controlled trials (RCTs) and meta-analyses available, studies often have small to moderate sample sizes. The quality of evidence is generally good for exercise recovery and muscle soreness, but more limited for other potential health benefits.
Benefits
Tart cherry consumption has demonstrated several benefits, particularly in the context of exercise recovery. Studies indicate a small beneficial effect on muscle soreness (ES = -0.44, 95% CI [-0.87, -0.02]) and a moderate beneficial effect on muscular strength recovery (ES = -0.78, 95% CI [-1.11, -0.46]). Muscular power recovery also shows a moderate effect (ES = -0.53, 95% CI [-0.77, -0.29]), with a large effect observed for jump height recovery (ES = -0.82, 95% CI [-1.18, -0.45]). Furthermore, tart cherries may reduce inflammation markers, with small effects noted for C-reactive protein (ES = -0.46, 95% CI [-0.93, -0.00]) and Interleukin-6 (ES = -0.35, 95% CI [-0.68, -0.02]). A meta-analysis also suggests a positive correlation between tart cherry consumption and decreased uric acid concentrations. Most evidence is based on studies involving healthy, young adults, and the clinical significance of these effects is considered modest but consistent.
How it works
The beneficial effects of cherries are attributed to their high concentration of polyphenols and anthocyanins, which act as antioxidants by scavenging reactive oxygen species. This antioxidant activity helps to reduce oxidative stress, particularly after exercise. Additionally, cherries exhibit anti-inflammatory properties by reducing pro-inflammatory cytokines such as IL-6 and CRP. These mechanisms collectively contribute to attenuated exercise-induced muscle damage and improved muscle recovery. The polyphenols are absorbed and metabolized, reaching peak plasma concentrations within hours of ingestion, facilitating their interaction with the musculoskeletal and immune systems.
Side effects
Cherries are generally recognized as safe (GRAS) when consumed as food or supplement. Clinical studies have not reported any common side effects (incidence >5%). Uncommon side effects (1-5%) may include mild gastrointestinal discomfort in sensitive individuals. Rare side effects (<1%) such as allergic reactions are possible but infrequent. No significant drug interactions have been reported, although there is a theoretical risk with anticoagulants due to the polyphenol content; however, this has not been clinically documented. There are no established contraindications, but caution is advised for individuals with a known cherry allergy. While considered safe for healthy adults, there is insufficient data regarding the safety of cherry consumption during pregnancy or lactation.
Dosage
The optimal dosage of cherries for exercise recovery typically ranges from 240 to 480 mL of tart cherry juice daily, or the equivalent in powder or concentrate form, for a duration of 7–16 days. Supplementation should ideally occur before, during, and after strenuous exercise to maximize benefits. While a minimum effective dose is not well established, most studies utilize 1–2 servings per day. There is no established maximum safe dose, and no toxicity has been reported at the studied dosages. All forms of cherries, including juice, concentrate, powder, and tablets, have demonstrated effectiveness in studies. It is recommended to take cherries with food to enhance polyphenol absorption.
FAQs
Are cherries safe to consume daily?
Yes, cherries are generally safe for daily consumption as part of a balanced diet or as a supplement. However, individuals with cherry allergies should avoid them. Monitor for any rare allergic reactions.
When is the best time to take cherry supplements for exercise recovery?
For optimal exercise recovery, it is recommended to consume cherry supplements daily for at least one week, including the period before, during, and after exercise.
What kind of results can I expect from taking cherry supplements?
Cherry supplements may lead to small to moderate improvements in muscle soreness and strength recovery after exercise. Individual results can vary based on factors such as age, fitness level, and overall health.
Can cherry supplements replace medical treatment for muscle injuries?
No, cherry supplements are not a substitute for medical treatment. While they may aid in recovery, it's important to consult with a healthcare professional for appropriate medical care.
Are the benefits of cherry supplements applicable to everyone?
The benefits of cherry supplements are modest and may be population-specific. Most evidence is in healthy, young adults. Results may vary depending on individual factors.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/33440334/ – This systematic review and meta-analysis examined 14 studies with 294 participants, finding small to moderate benefits of tart cherry supplementation for muscle soreness, strength, and power recovery after exercise. The study also noted small effects on inflammation markers. However, the authors noted limitations including small sample sizes, a focus on young adults, and short study durations, which limit generalizability.
- https://journals.lww.com/annals-of-medicine-and-surgery/fulltext/2025/02000/the_effect_of_tart_cherry_juice__tcj_.49.aspx – This systematic review and meta-analysis quantified the effect of tart cherry juice on exercise-induced muscle damage. The review included multiple RCTs, demonstrating the potential benefits of tart cherry juice in mitigating muscle damage following exercise. However, the authors noted heterogeneity in study designs and outcomes, which could affect the overall conclusions.
- https://www.mdpi.com/1661-3821/5/2/12 – This meta-analysis, encompassing 6 studies with 945 subjects, found a positive correlation between tart cherry consumption and reduced uric acid levels. While the study demonstrates a potential benefit of tart cherries, it is not specifically focused on exercise recovery. The authors concluded that tart cherry consumption may be beneficial for individuals looking to manage uric acid levels.
- https://www.nutraingredients-usa.com/Article/2021/02/11/Meta-analysis-finds-tart-cherry-juice-effective-exercise-recovery-aid/ – This article summarizes a meta-analysis that found tart cherry juice to be an effective aid for exercise recovery. The meta-analysis highlighted the potential of tart cherry juice in reducing muscle soreness and improving recovery after strenuous exercise. The findings suggest that tart cherry juice can be a valuable supplement for athletes and active individuals.
Supplements Containing Cherries
AntiAging Blueberry/Pomegranate/Acai Flavor
Pomology
BeautyReds Superfruits
BeautyFit
Superior Reds
FoodScience of Vermont
Organic Juice Cleanse OJC plus Super Formula Cranberry Cleanse
Purity Products
Organic Juice Cleanse OJC Daily Super Food Red Berry Surprise
Purity Products
Kid Natural Absolutely Delicious Natural Fruit Flavor
Healthy 'N Fit
Superior Purples
FoodScience of Vermont
Kid Natural Fruit Flavor
Healthy 'N Fit
ONE DAILY Multivitamin 50+
NATURELO
organifi® AGeless Multi-Collagen Blend
organifi®
