Sour Cherry Fruit Powder
Also known as: Prunus cerasus, Sour cherry fruit powder, Tart cherry powder, Montmorency cherry powder
Overview
Sour cherry fruit powder is derived from the dried and ground fruit of *Prunus cerasus*, commonly known as sour or tart cherry. It is a rich source of anthocyanins, flavonoids, and other polyphenols, which contribute to its antioxidant and anti-inflammatory properties. This dietary supplement is primarily used to support cardiometabolic health, enhance endurance exercise performance, and reduce muscle soreness. Research suggests that sour cherry fruit powder can lower fasting blood glucose levels, reduce blood pressure, and improve endurance. It is available in various forms, including powders and capsules, making it a versatile addition to diets and supplement regimens. The evidence supporting its benefits includes multiple randomized controlled trials and meta-analyses.
Benefits
Sour cherry fruit powder offers several evidence-based benefits. Meta-analyses indicate that it can significantly lower fasting blood glucose levels and may reduce both systolic and diastolic blood pressure, as well as inflammatory markers such as CRP, TNF-α, and IL-1. Another meta-analysis found that tart cherry concentrate (juice or powder) improved endurance exercise performance. Additionally, it has been shown to reduce muscle soreness and oxidative stress post-exercise, attributed to its anti-inflammatory and antioxidant properties. These benefits have been observed in healthy adults, athletes, and individuals with cardiometabolic risk factors. The endurance performance effect is modest but statistically significant, while reductions in blood pressure and inflammatory markers are clinically relevant for cardiovascular risk reduction.
How it works
Sour cherry fruit powder exerts its effects primarily through its high polyphenol content, especially anthocyanins. These compounds act as antioxidants, scavenging free radicals and reducing oxidative stress. They also modulate inflammatory cytokines, such as TNF-α and IL-1, thereby reducing inflammation. Furthermore, sour cherry consumption improves endothelial function and blood flow, reduces oxidative stress in muscle tissue, and modulates glucose metabolism. The anthocyanins and other polyphenols have moderate bioavailability, and their bioefficacy depends on the specific formulation and food matrix.
Side effects
Sour cherry fruit powder is generally recognized as safe, with no serious adverse effects consistently reported in clinical trials. Some individuals may experience mild gastrointestinal discomfort. Allergic reactions are rare but possible. While no significant drug interactions have been documented, caution is advised when taken with anticoagulants due to the potential blood-thinning effects of polyphenols. Individuals with known allergies to cherries or related fruits should avoid sour cherry fruit powder. Due to limited data, pregnant or lactating women should exercise caution. Overall, the safety profile is favorable, but it's important to be aware of potential mild side effects and rare allergic reactions.
Dosage
Studies have used varying doses of sour cherry fruit powder. For endurance performance benefits, research suggests a tart cherry concentrate equivalent to approximately 30-60 mL of juice or 8-12 g of powder daily for 7 days. For cardiometabolic and exercise benefits, a dosage of 30-60 mL of tart cherry juice or its equivalent in powder form is recommended daily. There is no established upper limit, but doses up to 60 mL of juice or equivalent powder have been well-tolerated in studies. For exercise performance, supplementation should begin 7 days prior to and/or acutely before exercise. For cardiometabolic effects, longer-term daily use is typical. Both juice and powder forms are effective, with powder offering convenience and concentration advantages. Consuming with water or food may aid absorption, though bioavailability varies with formulation.
FAQs
Is sour cherry powder safe for daily use?
Yes, clinical trials report good safety profiles with daily use up to several weeks, but it is always best to consult with a healthcare professional.
How soon can benefits be expected?
Endurance benefits may appear within a week; cardio-metabolic improvements may require longer supplementation, typically several weeks.
Does it help with muscle soreness?
Yes, evidence supports reduced muscle soreness and inflammation post-exercise due to its anti-inflammatory properties.
Is powder as effective as juice?
Yes, meta-analyses include both forms showing similar benefits, so the choice depends on personal preference.
Can it replace medications for blood pressure or diabetes?
No, it should be considered a complementary approach, not a replacement for prescribed medications. Consult with your doctor.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/36038032/ – This meta-analysis of RCTs examined the impact of tart cherry juice on cardiometabolic risk factors. The findings indicated that tart cherry juice significantly reduced fasting blood glucose and showed favorable trends on blood pressure and inflammation markers. The study highlights the potential of tart cherry juice as a dietary intervention for improving cardiometabolic health, but notes the need for longer-term RCTs to confirm these benefits.
- https://pubmed.ncbi.nlm.nih.gov/31986108/ – This meta-analysis of 10 RCTs involving 147 healthy adults investigated the effects of tart cherry concentrate on endurance exercise performance. The results showed that tart cherry concentrate improved endurance performance, with a standardized mean difference of 0.36. The study suggests that tart cherry concentrate can be a beneficial supplement for enhancing endurance exercise, although the authors acknowledge limitations such as small sample sizes per study and a predominantly male participant pool.
- https://pureportal.coventry.ac.uk/files/40872652/Binder1.pdf – This systematic review and meta-analysis of 11 RCTs assessed the impact of sour cherry supplementation on cardiovascular and inflammatory markers. The study found significant reductions in systolic and diastolic blood pressure, CRP, TNF, and IL-1 with sour cherry supplementation. The comprehensive statistical approach and sensitivity analyses enhance the reliability of the findings, supporting the potential of sour cherry as a natural intervention for improving cardiovascular health and reducing inflammation.
Supplements Containing Sour Cherry Fruit Powder
G Fuel Peach Mango
Gamma Labs
G Fuel Green Apple
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G Fuel Blood Orange
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G Fuel Coconut
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G Fuel Fazeberry
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G Fuel Fruit Punch
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G Fuel Grape
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G Fuel Lemonade
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G Fuel Lemon Lime
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G Fuel Mystery Flavor
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G Fuel Pink Lemonade
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G Fuel Strawberry Kiwi
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