Get Your Personalized Supplement StackSupplement Stack Quiz

Sour Cherry Fruit Extract

Also known as: Sour cherry, Tart cherry, Montmorency cherry, Prunus cerasus L.

Overview

Sour cherry fruit extract is derived from the tart cherry tree, *Prunus cerasus* L., a fruit rich in beneficial polyphenols, particularly anthocyanins and flavonoids. It is widely utilized as a dietary supplement due to its potential to support cardiovascular health, reduce inflammation, and provide antioxidant benefits. The extract is characterized by its high content of these bioactive compounds, which contribute to its observed health effects. Research on sour cherry extract is moderately mature, with a growing body of evidence from randomized controlled trials (RCTs) and systematic reviews/meta-analyses. While the quality of evidence varies, several high-quality studies with low risk of bias and meta-analyses adhering to PRISMA guidelines support its efficacy in certain areas. It is commonly consumed in various forms, including juice and concentrated extracts.

Benefits

Sour cherry fruit extract offers several evidence-based benefits, primarily related to cardiovascular health and inflammation. Meta-analyses indicate that sour cherry consumption can significantly reduce diastolic blood pressure by approximately 2.3 mmHg, although its effect on systolic blood pressure is not statistically significant. This suggests a modest but notable impact on blood pressure regulation. Furthermore, tart cherry extract has been shown to reduce serum C-reactive protein (CRP) levels modestly (WMD: -0.39 mg/L), and there is some, albeit low certainty, evidence that it may also reduce tumor necrosis factor-alpha (TNF-α), both of which are markers of inflammation. These anti-inflammatory effects are attributed to its rich polyphenol content. While sour cherry possesses antioxidant and anti-inflammatory properties that may contribute to overall cardiovascular and metabolic health, systematic reviews suggest it has neutral to modest effects on body weight and fat mass, with no strong evidence for significant changes in BMI or fat-free mass. Benefits typically manifest over intervention periods ranging from 1 to 12 weeks, with common doses around 170 mL/day of juice or equivalent extract.

How it works

The primary mechanism of action for sour cherry fruit extract is attributed to its high concentration of bioactive compounds, particularly anthocyanins and other flavonoids. These polyphenols exert potent antioxidant effects by directly scavenging free radicals, thereby reducing oxidative stress in the body. The anti-inflammatory properties are mediated through the downregulation of pro-inflammatory cytokines, such as interleukin-6 (IL-6), C-reactive protein (CRP), and tumor necrosis factor-alpha (TNF-α). By modulating these inflammatory pathways, sour cherry extract helps to mitigate systemic inflammation. Additionally, these compounds may improve endothelial function, which is crucial for healthy blood vessel dilation and contributes to the observed blood pressure regulation. The bioavailability of these compounds is influenced by their specific chemical structure and the formulation of the extract, with anthocyanins undergoing extensive metabolism after absorption.

Side effects

Sour cherry extract is generally considered safe for consumption, with no significant adverse effects reported in randomized controlled trials lasting up to 12 weeks. No common or serious side effects (defined as occurring in more than 5% of participants) have been documented in the scientific literature. Furthermore, current research has not identified any significant drug interactions or contraindications associated with sour cherry extract. This suggests a favorable safety profile for the general adult population. However, it is important to note that specific populations, such as pregnant women, breastfeeding mothers, and children, have not been extensively studied, and therefore, caution or medical consultation is advised for these groups. As with any supplement, individual sensitivities can vary, and it is always recommended to start with a lower dose to assess tolerance, although adverse reactions are rare.

Dosage

Effective doses of sour cherry extract, as observed in clinical studies, typically range around 170 mL per day of tart cherry juice or an equivalent amount of concentrated extract. The duration of supplementation in trials has varied from 1 to 12 weeks, with benefits generally observed within this timeframe. Dose-response data suggest that increasing the dose by 30 mL can lead to a further reduction in C-reactive protein (CRP) levels by approximately 0.19 mg/L, indicating a potential for dose-dependent effects on inflammation. For consistency and to ensure efficacy, the use of standardized extracts with quantified anthocyanin content is recommended, as the polyphenol content can vary significantly between products. While not explicitly stated, absorption of polyphenols may be enhanced when consumed with food. It is also important to consider the stability of polyphenols during storage to maintain the extract's potency.

FAQs

Is sour cherry extract effective for lowering blood pressure?

Yes, it has been shown to modestly lower diastolic blood pressure, but its effect on systolic blood pressure is not statistically significant.

Does it reduce inflammation?

Yes, it reduces C-reactive protein (CRP) and possibly TNF-α, indicating anti-inflammatory effects.

How long before effects appear?

Benefits are generally observed within 1 to 12 weeks of consistent daily consumption.

Is it safe?

Yes, it is well tolerated with no major adverse effects reported in clinical trials.

Are all tart cherry products equivalent?

No, polyphenol content varies; standardized extracts with analytical verification are preferred for consistent efficacy.

Research Sources

https://pureportal.coventry.ac.uk/files/40872652/Binder1.pdf – This systematic review and meta-analysis, including 3 RCTs (n=102), found that tart cherry consumption significantly reduced diastolic blood pressure by -2.32 mmHg and also reduced inflammatory markers like IL-6 and CRP, despite non-significant changes in systolic blood pressure. The included studies had a low risk of bias, providing robust evidence for these effects.
https://pmc.ncbi.nlm.nih.gov/articles/PMC9900077/ – This systematic review and meta-analysis evaluated the effects of tart cherry juice on body composition. It concluded that there were no significant changes in BMI or fat mass, suggesting that tart cherry does not have a strong impact on body weight or fat reduction. The evidence was graded using the GRADE tool.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10559679/ – This meta-analysis of 21 RCTs investigated the impact of tart cherry on inflammatory biomarkers. It found that tart cherry significantly reduced CRP levels (WMD: -0.39 mg/L) and showed a dose-response relationship for TNF-α reduction, although with moderate to low certainty. No significant effects on blood pressure or heart rate were observed in this specific analysis.
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2021.652094/full – This source discusses the general antioxidant and anti-inflammatory properties of tart cherry due to its polyphenol content. It highlights how these properties contribute to potential cardiovascular and metabolic health benefits, emphasizing the importance of standardized extracts for consistent efficacy.