Sour Cherry Fruit Concentrate
Also known as: sour cherry, tart cherry, Prunus cerasus, sour cherry fruit concentrate
Overview
Sour cherry, scientifically known as Prunus cerasus, is a hybrid fruit known for its tart flavor and rich content of bioactive compounds. It belongs to the Rosaceae family and is high in antioxidants, particularly anthocyanins, contributing to its deep red color and health benefits. Primarily consumed as juice, supplements, or whole fruit, sour cherry is studied for its antioxidant, anti-inflammatory, and potential cardiovascular protective properties. The body of research includes systematic reviews and meta-analyses, indicating promising health benefits, particularly in blood pressure regulation, metabolic health, and exercise recovery. Sour cherry serves as a versatile dietary supplement due to its concentrated nutritional profile and polyphenolic content.
Benefits
Sour cherry consumption has evidenced several health benefits backed by systematic reviews: 1) *Blood Pressure*: A meta-analysis reported a significant reduction in diastolic blood pressure by 2.32 mmHg (95% CI: -4.45, -0.19), although no impact was noted on systolic blood pressure. 2) *Fasting Blood Sugar*: Regular intake of tart cherry juice led to a decrease in fasting blood sugar levels by -0.51 mg/dl (95% CI: -0.98, -0.06). 3) *Exercise Recovery*: Tart cherry supplementation has a small to moderate effect on reducing muscle soreness and enhancing recovery, showing significant benefits within 6 weeks of intake. Specific subpopulations, such as those aged 40+, present more pronounced advantages, particularly regarding cardio-metabolic risk factors.
How it works
The health benefits of sour cherry are attributed to its bioactive compounds, primarily anthocyanins and polyphenols, which exert antioxidant and anti-inflammatory effects. These compounds are believed to modulate biological pathways associated with oxidative stress and inflammation, influencing cardiovascular function by improving blood pressure and lipid profiles. The molecular interactions can impact key enzymes and signaling pathways such as xanthine oxidase and NF-κB, inherently linked to inflammatory responses and overall health.
Side effects
Sour cherry is generally well-tolerated; however, potential side effects are minimal. Commonly, there is limited documented adverse effect incidence (>5%), and the fruit is considered safe for most individuals. Uncommon side effects affecting 1-5% of users have not been reported comprehensively. Rare side effects (<1%) associated with consumption are also lacking evidence. While no significant drug interactions have been established, caution is advised for individuals on medications metabolized via similar pathways as the fruit's bioactive compounds. Pregnant or breastfeeding women should consult healthcare professionals prior to use, and those with allergies to cherries or other members of the Rosaceae family should steer clear of consumption.
Dosage
The optimal dosage of sour cherry varies across studies, with general recommendations suggesting 170 mL to 250 mL of juice daily to achieve health benefits. The minimum effective dose is not firmly outlined, with initial studies utilizing around 170 mL/day. Timing may depend on targeted health outcomes, particularly before or after exercise for recovery benefits. There is no established maximum safe dose; however, excessive intake should be approached cautiously to avoid potential gastrointestinal discomfort. The bioavailability of active compounds can be affected by the form of consumption, necessitating consideration of differences when choosing between juice, concentrate, or supplements.
FAQs
Is sour cherry safe to consume?
Yes, sour cherry is generally regarded as safe, but individuals with allergies to cherries should avoid it.
When is the best time to take sour cherry supplements?
Timing of intake can be tailored to health goals, such as before exercise for recovery benefits.
How quickly can I expect to see results?
Benefits may be observed within a few weeks of regular consumption, especially for blood pressure and recovery.
Are there any misconceptions about sour cherry?
Some believe it significantly affects all inflammatory markers, but evidence shows mixed results.
Research Sources
- https://pure.coventry.ac.uk/ws/portalfiles/portal/40872652/Binder1.pdf – This systematic review included 11 RCTs examining the effect of sour cherry on blood pressure and inflammatory markers, finding a significant reduction in diastolic pressure but no notable effect on inflammatory indicators.
- https://aura.abdn.ac.uk/bitstream/handle/2164/19605/Gholami_et_al_Beneficial_Effect_Complementary_Therapies_vor.pdf?sequence=1 – This review evaluated 10 RCTs related to the inflammatory mediators affected by tart cherry, indicating no significant reductions in IL-6, CRP, or TNF-α, but potential benefits in certain populations.
- https://pubmed.ncbi.nlm.nih.gov/36038032/ – The study analyzed the cardio-metabolic effects of tart cherry juice through 10 RCTs, confirming a significant decrease in fasting blood sugar while other metabolic markers showed no significant effects.
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2021.796294/full – This systematic review explored the role of tart cherry on exercise recovery, highlighting its effectiveness in reducing muscle soreness and improving recovery metrics through various studies.
- https://nrl.northumbria.ac.uk/id/eprint/44373/1/Cherry_Manuscript_Repository_Copy.pdf – The review addressed the overall health benefits of sour cherry, underscoring its antioxidant properties and implications in managing stress and inflammation across different populations.
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