Tart Cherry Fruit Concentrate
Also known as: Tart Cherry, Sour Cherry, Montmorency Cherry, Tart Cherry Fruit Concentrate, *Prunus cerasus*
Overview
Tart cherries are a type of cherry, primarily the Montmorency cultivar, known for their high content of bioactive compounds, particularly polyphenols and anthocyanins. These compounds offer potent antioxidant and anti-inflammatory properties, making tart cherries a popular dietary supplement in forms such as juice, concentrate, powder, or capsules. Their primary applications include enhancing exercise recovery, reducing muscle damage, improving sleep quality, and supporting cardiovascular health. The body of research on tart cherries is substantial, with many studies indicating potential health benefits, especially in exercise performance and metabolic health. However, variability in research quality and methods suggests the need for continued investigation into optimal dosages and formulations.
Benefits
Evidence-based benefits of tart cherry concentrate include: 1) Improved endurance exercise performance, with a meta-analysis reporting a standardized mean difference (SMD) of 0.36, indicating clinically significant effects. 2) Reduction in fasting blood sugar (FBS) levels, with studies showing a weighted mean difference of -0.51 mg/dl. Secondary effects include potential reductions in muscle damage following exercise and improved sleep quality, though the latter is less consistently supported. Populations benefiting most include athletes for recovery and older adults for cognitive health. Effect sizes, particularly for endurance performance, point to meaningful clinical relevance.
How it works
Tart cherry's effects stem from its rich content of anthocyanins and polyphenols, which function as antioxidants to combat oxidative stress and inflammation in the body. These compounds influence various biological pathways, including the NF-κB and Nrf2 pathways, implicated in inflammatory responses and oxidative damage. By reducing systemic inflammation and improving blood flow, tart cherries can mitigate muscle soreness and enhance recovery, especially after strenuous exercise.
Side effects
Overall, tart cherry supplements are considered safe when taken at recommended doses. Common side effects (greater than 5%) are not consistently reported. Some individuals may experience gastrointestinal discomfort (1-5%), including bloating or gas. Rare side effects (less than 1%) have not been notably documented. Caution is advised when combining with medications metabolized by CYP450 enzymes. While no significant contraindications exist, those with allergies to cherries or stone fruits should avoid these supplements. Pregnant or breastfeeding women are urged to consult healthcare professionals before starting any new supplement.
Dosage
Recommended dosages for tart cherry concentrate often range from 143 to 2,140 mg of total polyphenols, with 300-500 mg of anthocyanins seen as effective for enhancing endurance performance. No maximum safe dosage is established, but doses exceeding 2,000 mg/day of total polyphenols have limited research support. For optimal results, supplementation should begin at least 7 days prior to exercise events, with consistent daily intake for other health benefits. The efficacy can vary based on the form (juice, concentrate, powder) and individual factors affecting absorption, such as the presence of food.
FAQs
Are tart cherry supplements safe?
Yes, tart cherry supplements are generally considered safe, but potential gastrointestinal issues may occur. It's advisable to consult a healthcare provider if you have specific health concerns.
When should I take tart cherry supplements for exercise benefits?
Begin taking tart cherry supplements at least 7 days before your exercise event for optimal results.
What benefits can I expect from tart cherry supplementation?
You can expect improvements in endurance exercise performance, reduction in muscle soreness, and potential benefits to fasting blood sugar levels within a week of consistent supplementation.
Are all tart cherry products equally effective?
Not always; the efficacy of tart cherry products can vary significantly based on their polyphenol and anthocyanin content. Look for standardized extracts.
Research Sources
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2021.652094/pdf – This systematic review details the health effects of tart cherry in various contexts, emphasizing the variability in analytical methods used in studies and highlighting the need for standardization to better assess the benefits.
- https://www.cochranelibrary.com/content?templateType=related&urlTitle=%2Fcentral%2Fdoi%2F10.1002%2Fcentral%2FCN-00566005&doi=10.1002%2Fcentral%2FCN-00566005&p_p_id=scolariscontentdisplay_WAR_scolariscontentdisplay&_scolariscontentdisplay_WAR_scolariscontentdisplay_action=related-content&p_p_lifecycle=0&p_p_mode=view&type=central&contentLanguage= – A meta-analysis found significant improvements in endurance performance with tart cherry supplementation, confirming its benefits for athletes and active individuals.
- https://pubmed.ncbi.nlm.nih.gov/36038032/ – This research article discusses the impact of tart cherry juice on fasting blood sugar levels, demonstrating a noteworthy reduction and its implications for metabolic health.
- https://pubmed.ncbi.nlm.nih.gov/31986108/ – Focuses on the anti-inflammatory properties of tart cherries and their potential role in muscle recovery, providing evidence from multiple studies of their use among athletes.
- https://www.cochranelibrary.com/central/doi/10.1002/central/CN-02161441/full – Highlights the need for long-term studies to fully understand the health effects of tart cherry supplementation and its potential applications in metabolic syndrome management.
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