Tart Cherry Proprietary Blend
Also known as: Tart Cherry, Montmorency Cherry, *Prunus cerasus* L.
Overview
Tart cherries, particularly from the Montmorency cultivar, are fruits that are rich in polyphenols and anthocyanins, which are known for their potent antioxidant and anti-inflammatory properties. Commonly used in dietary supplements, these cherries are noted for their beneficial effects on various health outcomes, including exercise recovery, sleep enhancement, cardiovascular health, and reduction of inflammatory markers such as C-reactive protein (CRP). The polyphenolic content can vary based on factors such as cultivar, maturation, agricultural practices, and environmental conditions. Currently, research around tart cherries highlights its moderate to high maturity level, with numerous studies validating its efficacy, though the quality of evidence varies.
Benefits
Tart cherry consumption has demonstrated several evidence-based benefits. A systematic review indicated a significant reduction in inflammatory markers like CRP levels (p < 0.001). Another meta-analysis found it effectively reduced fasting blood sugar levels by a weighted mean difference of -0.51 mg/dl. While exercise recovery benefits are reported, the evidence remains inconsistent; some studies suggest reduced muscle soreness while others show no notable effects. Additionally, there is preliminary evidence that tart cherries can improve sleep quality. The most pronounced benefits appear in healthy adults, particularly in reducing inflammation, though results may differ based on individuals' health statuses and baseline conditions.
How it works
Tart cherries exert their beneficial effects primarily through their high concentrations of polyphenols and anthocyanins, which possess antioxidant and anti-inflammatory properties. These compounds impact biological pathways by inhibiting inflammatory mediators such as CRP, TNF-α, and IL-6. They interact with both the cardiovascular system by improving blood sugar control and potentially lipid profiles, as well as with the musculoskeletal system by alleviating muscle soreness. The absorption and bioavailability of the active components vary significantly based on the supplement form and individual health factors.
Side effects
Tart cherry supplements are generally considered safe for most individuals; common side effects (>5%) have not been consistently reported. However, gastrointestinal discomfort has been noted by a small fraction of users (1-5%). There are no documented rare side effects (<1%). Although rare, caution is advised for individuals on medications metabolized by the same pathways as polyphenols. Additionally, those with known allergies to cherries or stone fruits are advised to avoid these supplements. Pregnant or breastfeeding women should consult healthcare providers prior to consumption. Overall, while adverse effects are uncommon, individual sensitivities can vary.
Dosage
The optimal dosing of tart cherry products remains variable and not universally established. Studies suggest a range of 143 to 2,140 mg/day of total polyphenols or 15 to 547 mg/day of anthocyanins. A commonly recommended dosage is between 500 to 1000 mg/day of concentrated tart cherry extract or 500 mL/day of tart cherry juice. Although there is no defined maximum safe dose, the literature indicates that even higher intakes do not typically lead to serious adverse effects. Supplement timing may differ based on the intended use; for instance, those using it for exercise recovery might begin several days prior to the event and continue afterward. The form of the supplement (juice, concentrate, powder) may affect bioavailability.
FAQs
Is tart cherry safe to consume?
Yes, tart cherry supplements are generally safe, though those with allergies or on specific medications should take care.
When should I take tart cherry supplements?
Timing varies; for exercise recovery, start taking them a few days prior and continue after exercise.
What benefits can I expect from tart cherry supplementation?
You may experience reduced inflammation, improved recovery post-exercise, and improved sleep quality.
Are all tart cherry supplements equally effective?
No, efficacy can vary significantly based on the polyphenol and anthocyanin content.
Research Sources
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2021.652094/pdf – This systematic review and meta-analysis assessed tart cherry's effects on inflammatory markers and found significant decreases in CRP concentrations, indicating potential anti-inflammatory benefits.
- https://aura.abdn.ac.uk/bitstream/handle/2164/19605/Gholami_et_al_Beneficial_Effect_Complementary_Therapies_vor.pdf?sequence=1 – This analysis of multiple studies found tart cherry juice led to significant reductions in fasting blood sugar levels, showcasing its potential role in managing metabolic health.
- https://www.mdpi.com/2411-5142/8/3/121 – The randomized controlled trial examined tart cherry's effects on recovery from exercise, reporting no significant alleviation of muscle soreness, highlighting the variability in individual responses.
- https://pubmed.ncbi.nlm.nih.gov/36038032/ – This meta-analysis discusses the broader implications of tart cherry supplementation in managing cardio-metabolic risk factors, noting promising statistical reductions in specific health markers.
- https://pubmed.ncbi.nlm.nih.gov/33440334/ – A systematic review detailing the varying methodologies around studies of tart cherry supplementation, reinforcing the need for standardized protocols in future research.
Supplements Containing Tart Cherry Proprietary Blend
Recommended Articles
Top Fertility Supplements for Women in 2025
By 2025, new FDA-approved fertility supplements, emphasizing organic ingredients, have shown significant effectiveness in aiding conception for women in their 30s.
Barcode-Scanner Apps & Supplements: A Reality Check
Barcode-scanner supplement apps vary in accuracy, especially with proprietary blends, but advancements are improving their reliability.
Legal Pre-Workout Supplements for Athletes
Legal pre-workout supplements like those with caffeine, beta-alanine, and creatine can safely enhance athletic performance without failing doping tests.
Top Testosterone Boosters for Cyclists: A Buyer's Guide
For cyclists, choosing testosterone boosters involves finding scientifically-backed, third-party tested products, with top picks including brands like TestoGen and Prime Male.