Montmorency Cherry Extract
Also known as: Montmorency cherry extract, tart cherry extract, tart cherry juice concentrate, Prunus cerasus
Overview
Montmorency cherry extract is derived from the Montmorency cultivar of tart cherries, renowned for its high concentration of anthocyanins and other beneficial polyphenols. It is widely utilized as a dietary supplement to support exercise recovery, mitigate inflammation, and enhance endurance performance. Available in various forms including juice, concentrate, powder, and capsules, this extract has been the subject of numerous randomized controlled trials, systematic reviews, and meta-analyses. The body of evidence, particularly concerning its effects on exercise recovery and performance, is considered moderate to high quality, with consistent findings across well-designed studies. Its primary mechanism involves potent antioxidant and anti-inflammatory actions, making it a popular choice among athletes and individuals seeking to reduce exercise-induced muscle damage and improve physical capabilities.
Benefits
Montmorency cherry extract offers several evidence-based benefits: - **Exercise recovery:** Strong evidence from systematic reviews and meta-analyses indicates significant reductions in muscle soreness (effect size [ES] = -0.44) and improved recovery of muscle strength (ES = -0.78) and power (ES = -0.53) following strenuous exercise. A notable large effect on jump height recovery (ES = -0.82) has also been observed. These benefits are typically seen with supplementation protocols lasting 7-16 days around exercise periods. - **Inflammation:** Moderate evidence suggests supplementation can reduce inflammatory biomarkers such as C-reactive protein (small effect, ES = -0.46) and Interleukin-6 (small effect, ES = -0.35). However, effects on creatine kinase and tumor necrosis factor alpha are not consistently significant. - **Endurance performance:** Strong evidence from meta-analyses demonstrates that Montmorency tart cherry juice or powder, consumed over 7 days to 1.5 hours before endurance activities (e.g., cycling, running, swimming), significantly improves endurance exercise performance in trained individuals aged 18-35 years. - **Body composition:** Preliminary and less robust evidence from a recent systematic review and meta-analysis suggests potential effects on body composition parameters, but further high-quality research is needed to confirm these findings.
How it works
The beneficial effects of Montmorency cherry extract are primarily attributed to its rich content of anthocyanins and other polyphenols. These bioactive compounds possess potent antioxidant and anti-inflammatory properties. They exert their effects by modulating inflammatory pathways, leading to a reduction in pro-inflammatory cytokines (e.g., IL-6, CRP) and oxidative stress markers. This action helps to mitigate exercise-induced muscle damage and accelerate recovery. Additionally, the extract may enhance endothelial function and improve mitochondrial efficiency, contributing to improved endurance performance. While anthocyanins have moderate bioavailability, their absorbed metabolites are believed to mediate these systemic effects.
Side effects
Montmorency cherry extract is generally considered safe for consumption, with clinical trials reporting no serious adverse events. Mild and rare side effects may include minor gastrointestinal discomfort in some individuals, such as bloating or diarrhea. There are no significant drug interactions or contraindications that have been consistently documented in the scientific literature. However, individuals with known allergies to cherries should avoid this supplement. Due to limited research, pregnant or breastfeeding women, as well as individuals with pre-existing medical conditions, should consult a healthcare professional before starting supplementation. As with any supplement, it is advisable to adhere to recommended dosages to minimize the potential for any adverse reactions.
Dosage
Typical effective dosages for Montmorency cherry extract range from 30-60 mL of tart cherry juice concentrate or an equivalent amount of powder, providing approximately 40-50 mg of anthocyanins, taken twice daily. Supplementation protocols commonly span 5 to 16 days, often commencing several days prior to strenuous exercise and continuing into the post-exercise recovery period. The extract is available in various forms, including juice concentrate, powder, and capsules, with standardization for anthocyanin content being a key factor for efficacy. For enhancing endurance performance, it is often recommended to consume the supplement for 7 days leading up to an event and up to 1.5 hours before the activity. For recovery, daily dosing around the exercise period is typical. It is best taken with water, and no specific cofactors are required for absorption. Adherence to these guidelines ensures optimal benefits while maintaining safety.
FAQs
Is Montmorency cherry extract safe for daily use?
Yes, clinical trials consistently report a good safety profile with no serious adverse effects, making it generally safe for daily consumption.
How soon before exercise should it be taken?
For endurance benefits, start 7 days prior to exercise and take a dose shortly before activity. For recovery, daily supplementation before and after exercise is effective.
Will it reduce muscle soreness completely?
While it significantly reduces muscle soreness and aids recovery, it does not typically eliminate soreness entirely.
Is juice better than powder?
Both juice and powder forms are effective, provided they are standardized for their anthocyanin content, which is the key active compound.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/33440334/ – This systematic review and meta-analysis by Hill et al. (2020) analyzed 14 randomized controlled trials on Montmorency tart cherry supplementation. It found small to moderate beneficial effects on muscle recovery, including reduced soreness and improved strength/power, and on inflammatory markers like CRP and IL-6, but no significant effect on creatine kinase. The study noted heterogeneity in exercise protocols and supplement forms as limitations.
- https://www.sportsrd.org/wp-content/uploads/2020/07/Effect_of_Tart_Cherry_Concentrate_on_Endurance_Exercise_Performance_A_Meta_analysis.pdf – This meta-analysis, conducted by Canadian researchers, included 10 randomized controlled trials with 147 endurance-trained participants. It demonstrated a significant improvement in endurance performance metrics after 7 days of Montmorency tart cherry supplementation. This was the first meta-analysis to document endurance benefits, though it noted moderate sample sizes and variability in exercise types as limitations.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9900077/ – This systematic review (2023) evaluated the effects of tart cherry juice on body composition parameters such as body weight, BMI, and fat mass. It found preliminary evidence suggesting modest benefits but emphasized the need for more high-quality randomized controlled trials due to heterogeneity and limited sample sizes in the existing literature.
- https://www.choosecherries.com/health-and-nutrition/recovery/ – This source provides general information on the health and nutrition benefits of Montmorency cherries, particularly focusing on their role in exercise recovery. It highlights the anthocyanin content and its anti-inflammatory properties as key to these benefits, summarizing common findings from research.
- https://www.nutraingredients-usa.com/Article/2021/02/11/Meta-analysis-finds-tart-cherry-juice-effective-exercise-recovery-aid/ – This article reports on a meta-analysis that concluded tart cherry juice is an effective aid for exercise recovery. It discusses the findings related to reduced muscle soreness and improved muscle function, reinforcing the scientific consensus on its benefits for athletes and active individuals.
- https://www.news-medical.net/health/Tart-Cherry-Benefits-Fact-or-Fiction-for-Wellness-and-Recovery.aspx – This source explores the various purported benefits of tart cherry, distinguishing between evidence-based claims and anecdotal reports. It provides an overview of its role in wellness and recovery, referencing scientific studies to support its conclusions regarding anti-inflammatory and antioxidant effects.
- https://www.performancelab.com/blogs/sleep/tart-cherry-extract-weight-loss – This article discusses the potential link between tart cherry extract and weight loss, often in the context of improved sleep and reduced inflammation. While it touches upon body composition, it generally aligns with the understanding that direct weight loss effects are less robustly supported than its recovery and anti-inflammatory benefits.
