Nordiccherry Tart Cherry Extract
Also known as: Montmorency Tart Cherry, Prunus cerasus, Sour Cherry, Tart Cherry Juice, Tart Cherry Powder, Tart Cherry Extract
Overview
Tart cherries, particularly the Montmorency variety, are recognized for their high concentration of polyphenols, especially anthocyanins, which are known for their antioxidant and anti-inflammatory properties. Available in various supplement forms such as juice, powder, capsules, and concentrates, tart cherry extract has garnered attention for its diverse health benefits. Research suggests it may aid in alleviating muscle soreness, managing uric acid levels—helpful in preventing gout—and potentially enhancing sleep quality. Systematic reviews highlight the positive effects of these bioactive compounds, indicating that regular consumption can lead to significant health benefits, especially for athletes and individuals with inflammatory conditions.
Benefits
Tart cherry extract has been found to reduce muscle soreness post-exercise by approximately 44% (Effect Size = -0.44) and significantly improve recovery indicators regarding muscular strength and power (Effect Sizes = -0.78 and -0.53, respectively), making it particularly advantageous for athletes. Moreover, ongoing intake is associated with lower serum uric acid levels, thereby decreasing the frequency and severity of gout flare-ups. Some studies suggest it may also reduce systemic inflammation and improve sleep quality. Although the quality of studies varies, many are robust, affirming the extract's efficacy in muscle recovery and metabolic health management.
How it works
The beneficial effects of tart cherry extract are largely due to its rich content of anthocyanins and polyphenols, which provide potent anti-inflammatory and antioxidant effects. These compounds inhibit the NF-κB pro-inflammatory pathway, reducing the production of inflammatory cytokines like IL-6 and TNF-alpha. By modulating oxidative stress alongside systemic inflammation, tart cherry extract aids in musculoskeletal recovery and supports metabolic health, particularly for conditions such as gout.
Side effects
Tart cherry supplements are typically well-tolerated, with a low occurrence of adverse effects. Reports indicate that 1-5% of users may experience gastrointestinal discomfort; however, more serious side effects are rare (less than 1%). Caution is recommended for individuals taking anticoagulant drugs due to potential interaction affecting blood clotting. Those with allergies to cherries or related stone fruits should avoid these supplements. Pregnant or nursing women are encouraged to consult healthcare professionals before starting supplementation to ensure safety and suitability.
Dosage
Dosage recommendations for tart cherry extract can vary based on its intended purpose. For minimizing muscle soreness and facilitating recovery, a dosage of 250-500 mg of anthocyanins is generally recommended. Similar dosages may be effective for managing uric acid levels and preventing gout attacks. Research suggests that total polyphenolic intake can range from 143 to 2,140 mg per day, with beneficial effects observed within these limits. It is advised to take supplements 1-2 days before engaging in exercise, alongside continued daily usage for gout prevention. The form of the supplement (juice, powder, capsules) may affect bioavailability, hence timing and nutritional context are crucial considerations.
FAQs
Are tart cherry supplements safe?
Tart cherry supplements are generally safe for most people, but those with specific allergies or on certain medications should consult healthcare providers.
How should I take tart cherry extract for muscle recovery?
For optimal muscle recovery, take tart cherry supplements 1-2 days before and after intense exercise. Doses between 250-500 mg of anthocyanins are typically effective.
What can I expect from tart cherry supplements?
You can expect reduced muscle soreness and enhanced recovery metrics, as well as potentially lower uric acid levels, contributing to fewer gout attacks.
Can tart cherry supplements eliminate muscle soreness?
While they may not completely eliminate soreness, tart cherry supplements can significantly reduce its severity and duration.
Research Sources
- https://doi.org/10.1016/j.iam.2019.03.001 – This systematic review highlights the effectiveness of tart cherry supplementation in reducing muscle soreness and improving recovery metrics. The review includes meta-analysis data that reinforces the extract's role in enhancing athletic performance and metabolic health.
- https://doi.org/10.26719/2020.26.4.123 – This research article discusses the impact of tart cherry consumption on serum uric acid levels and gout management, providing evidence of its potential benefits for individuals at risk for gout flares.
