Cherry Seed Extract
Also known as: Cherry Seed Extract, Tart Cherry Extract, Montmorency Cherry Extract, Prunus cerasus
Overview
Cherry Seed Extract, primarily derived from the seeds of tart cherries (Prunus cerasus), is a dietary supplement known for its rich content of polyphenols, including anthocyanins and flavonoids. These compounds are recognized for their potent antioxidant and anti-inflammatory properties. While the term "Cherry Seed Extract" can be broad, most research and commercial products focus on extracts from the whole tart cherry fruit or its components, including the seeds, due to their synergistic effects. Tart cherry extracts are commonly used to aid recovery from exercise-induced muscle damage, reduce inflammation, and potentially lower uric acid levels, which is beneficial for individuals with hyperuricemia or gout. It is marketed in various supplement forms for athletic performance enhancement, muscle soreness relief, and general anti-inflammatory support. Research on tart cherry supplementation is moderately mature, with several randomized controlled trials and meta-analyses supporting its benefits, particularly in exercise recovery and inflammation.
Benefits
Tart cherry extract offers several evidence-based benefits, primarily due to its rich polyphenol content: * **Exercise Recovery:** A 2021 meta-analysis of 14 randomized controlled trials demonstrated that tart cherry supplementation significantly reduces muscle soreness (small effect size) and moderately improves the recovery of muscular strength and power. It also showed a large effect on jump height recovery and a small improvement in sprint time. Furthermore, it modestly reduced inflammatory markers such as C-reactive protein (CRP) and interleukin-6 (IL-6), indicating its role in mitigating exercise-induced inflammation. * **Uric Acid Reduction and Gout Management:** Multiple meta-analyses of clinical studies, including one involving 945 subjects, indicate that tart cherry consumption is associated with a significant decrease in serum uric acid levels. This suggests a potential benefit in managing hyperuricemia and reducing the risk of gout attacks. * **Cardiovascular Health:** Some systematic reviews suggest tart cherry may have mild blood pressure-lowering effects. However, this evidence is less robust and requires further confirmation through more extensive research. * **General Anti-inflammatory Effects:** Beyond exercise recovery, the anti-inflammatory properties of tart cherry polyphenols may contribute to overall inflammation reduction, though specific clinical applications beyond exercise and gout require more targeted research.
How it works
Tart cherry and cherry seed extracts exert their effects primarily through their rich polyphenol content, particularly anthocyanins. These compounds act as potent antioxidants, scavenging free radicals and reducing oxidative stress throughout the body. Their anti-inflammatory properties stem from their ability to modulate inflammatory pathways, leading to a reduction in pro-inflammatory cytokines such as IL-6 and CRP. This mechanism is crucial for mitigating muscle inflammation and soreness post-exercise. Additionally, the polyphenols in cherries may inhibit xanthine oxidase, an enzyme involved in uric acid production, thereby contributing to lower serum uric acid concentrations. The moderate bioavailability of these polyphenols allows them to be absorbed and exert their systemic effects.
Side effects
Tart cherry extract is generally considered safe for short-term oral supplementation in healthy adults. The most commonly reported side effect, occurring in more than 5% of users, is mild gastrointestinal upset, primarily diarrhea. Uncommon side effects (1-5%) are not well-documented. Serious adverse events are rare, with no significant occurrences reported in high-quality studies. Regarding drug interactions, there are no well-documented interactions with tart cherry extract. However, caution is advised for individuals taking anticoagulants due to the potential for mild antiplatelet effects from the polyphenols. While no clear contraindications are established, individuals with known allergies to cherries or related fruits should exercise caution. The safety of tart cherry extract in specific populations, such as pregnant or lactating women and children, has not been well-studied, and its use in these groups should be approached with caution or under medical supervision.
Dosage
Studies on tart cherry extract typically use doses equivalent to 30-60 tart cherries per day or standardized polyphenol doses ranging from 300 mg to 1200 mg daily. For exercise recovery, an optimal range appears to be approximately 500-1000 mg of tart cherry polyphenols daily. The maximum safe dose has not been definitively established, but doses up to 1200 mg per day have been well-tolerated in studies. Supplementation is often initiated several days before and continued after strenuous exercise to maximize recovery benefits. Tart cherry is available in various forms, including juice concentrates, powders, and capsules, often standardized for anthocyanin content. Taking the supplement with meals may enhance polyphenol absorption. No specific cofactors are required for its efficacy, though overall antioxidant status may influence individual responses.
FAQs
Is cherry seed extract the same as tart cherry extract?
Cherry seed extract is derived specifically from the seeds, while most research and products labeled 'tart cherry extract' typically use the whole fruit or fruit flesh. While seeds contain beneficial compounds, the majority of research on exercise recovery and uric acid reduction focuses on the whole tart cherry fruit.
How soon will I see benefits from tart cherry extract?
For exercise-induced muscle soreness and recovery, benefits typically become noticeable within 24 to 72 hours after strenuous exercise, especially if supplementation began prior to the activity.
Can I take tart cherry extract daily?
Short-term daily use of tart cherry extract is generally considered safe for healthy adults. However, long-term safety data, particularly for periods exceeding a few months, are limited, and it's advisable to consult a healthcare professional for prolonged use.
Does tart cherry extract help with arthritis?
While tart cherry extract possesses anti-inflammatory properties that could theoretically benefit arthritis, clinical evidence specifically supporting its efficacy for arthritis management is limited and requires more robust research.
Are there any long-term benefits of tart cherry extract?
While short-term benefits for exercise recovery and uric acid reduction are established, more research is needed to confirm significant long-term benefits, such as sustained reductions in chronic inflammation or prevention of gout attacks over extended periods.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/33440334/ – This systematic review and meta-analysis of 14 RCTs investigated the effects of tart cherry supplementation on exercise recovery. It found small to moderate statistically significant improvements in muscle soreness, strength, power, and reductions in inflammatory markers like CRP and IL-6, supporting its use for post-exercise recovery.
- https://www.mdpi.com/1661-3821/5/2/12 – This meta-analysis, along with another from Wiley Online Library, examined the effect of tart cherry consumption on serum uric acid levels. It concluded that tart cherry juice significantly reduces serum uric acid, suggesting a potential role in managing hyperuricemia and gout.
- https://onlinelibrary.wiley.com/doi/abs/10.1155/2019/9896757 – This meta-analysis, along with the MDPI source, supports the finding that tart cherry consumption leads to a significant decrease in serum uric acid levels. The studies included were RCTs, demonstrating consistent effects across various cherry product formulations.
- https://www.webmd.com/vitamins/ai/ingredientmono-771/tart-cherry – This WebMD overview summarizes the uses, safety, and effectiveness of tart cherry. It highlights moderate evidence for muscle recovery and uric acid reduction, noting the general safety profile and the need for more robust evidence for other health claims.
Supplements Containing Cherry Seed Extract
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