Tart Montmorency Cherry Concentrate
Also known as: Montmorency Tart Cherry, Tart Cherry, Prunus cerasus
Overview
Tart Montmorency Cherry Concentrate is a dietary supplement derived from the fruit of *Prunus cerasus*. It is rich in polyphenols, particularly anthocyanins, which contribute to its antioxidant and anti-inflammatory properties. This concentrate is primarily used to aid in recovery from exercise, reduce muscle soreness, and improve muscle function. It is available in various forms, including juice, concentrate, and powder. Research on tart cherry concentrate is considered moderate, with several systematic reviews and meta-analyses supporting its benefits, especially for athletes and individuals engaging in strenuous exercise. The quality of available evidence is generally good, with well-designed randomized controlled trials (RCTs) and meta-analyses, though more research is needed to fully understand its effects across different populations and conditions. Its effectiveness is attributed to its ability to reduce oxidative stress and inflammation in muscles.
Benefits
Tart cherry supplementation has demonstrated several benefits, particularly for exercise recovery. Meta-analyses indicate a small beneficial effect on reducing muscle soreness (ES = -0.44, 95% CI [-0.87, -0.02]) and a moderate beneficial effect on recovery of muscular strength (ES = -0.78, 95% CI [-1.11, -0.46]). Some evidence also suggests improvement in endurance exercise performance. Additionally, tart cherry may have small effects on reducing inflammation, as indicated by reductions in C-reactive protein and Interleukin-6 levels. These benefits are primarily observed in athletes and individuals engaging in strenuous exercise. The effects are typically observed within a few days of supplementation, making it a useful tool for managing exercise-induced muscle damage and soreness.
How it works
The primary mechanism of action of tart cherry concentrate is attributed to its high polyphenol content, especially anthocyanins. These compounds exert antioxidant and anti-inflammatory effects, which help reduce muscle damage and inflammation after exercise. Specifically, tart cherry polyphenols reduce oxidative stress and inflammation in muscles by modulating inflammatory cytokines like Interleukin-6. While the bioavailability of anthocyanins from tart cherries is relatively low, they are still effective in exerting biological effects. This modulation of inflammatory pathways and reduction of oxidative stress contributes to the observed benefits in muscle soreness reduction and strength recovery.
Side effects
Tart Montmorency Cherry Concentrate is generally considered safe for most individuals. The most commonly reported side effect is gastrointestinal upset, which may occur in some individuals. Uncommon and rare side effects are not well-documented. Due to its antioxidant properties, there is a potential for interaction with blood thinners, so caution is advised for individuals taking these medications. While there are no established contraindications, individuals with allergies to cherries should exercise caution. Pregnant or breastfeeding women should consult with their healthcare providers before using tart cherry concentrate. Overall, the safety profile is favorable, but it's essential to be aware of potential gastrointestinal issues and interactions with blood-thinning medications.
Dosage
The minimum effective dose of Tart Montmorency Cherry Concentrate is typically one serving per day, equivalent to about 250-500 mg of anthocyanins. Optimal dosage ranges are between one to two servings per day. While a maximum safe dose is not well-established, high doses are generally not recommended. For optimal recovery benefits, it is best taken before and after exercise. The concentrate is commonly available in juice, concentrate, or powder forms. Bioavailability may vary based on the form and individual factors. There are no established required cofactors for its use. Adhering to recommended dosages and consulting with a healthcare provider can help ensure safe and effective use.
FAQs
How often should Tart Cherry Concentrate be taken?
Typically, one to two servings per day are recommended to achieve the desired benefits, especially around periods of exercise.
Is Tart Cherry Concentrate safe?
It is generally safe, but some individuals may experience gastrointestinal upset. Consult a healthcare provider if you have concerns.
When is the best time to take Tart Cherry Concentrate?
It is best taken before and after exercise to optimize recovery benefits and reduce muscle soreness.
What results can I expect from taking Tart Cherry Concentrate?
Users can typically expect reduced muscle soreness and improved recovery after exercise with regular use.
Is Tart Cherry Concentrate a cure for muscle damage?
No, it is not a cure-all but rather an aid in recovery, helping to reduce inflammation and oxidative stress in muscles.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/33440334/ – This systematic review and meta-analysis of 14 studies with 294 participants found that tart cherry supplementation aids in reducing muscle soreness and improving muscle strength recovery. The study highlights the potential of tart cherry as a valuable tool for exercise recovery, although it notes limitations such as variable study durations and dosages.
- https://journals.lww.com/annals-of-medicine-and-surgery/fulltext/2025/02000/the_effect_of_tart_cherry_juice__tcj_.49.aspx – This research investigates the effect of tart cherry juice on exercise-induced muscle damage. The study suggests that tart cherry juice supplementation reduces exercise-induced muscle damage, supporting its anti-inflammatory effects and potential benefits for athletes.
- 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 of 10 studies with 147 participants found that tart cherry concentrate improves endurance exercise performance. The findings suggest that tart cherry can be beneficial for endurance athletes, although the study acknowledges limitations such as limited sample sizes in some included studies.
- https://www.nutraingredients-usa.com/Article/2021/02/11/Meta-analysis-finds-tart-cherry-juice-effective-exercise-recovery-aid/ – This article summarizes a meta-analysis that found tart cherry juice to be an effective exercise recovery aid. The meta-analysis supports the use of tart cherry juice for reducing muscle soreness and improving recovery after exercise.
- https://ore.exeter.ac.uk/repository/bitstream/handle/10871/125231/fnut-08-652094.pdf?sequence=1 – This study likely investigates the effects of tart cherry on various health outcomes. Further details about the study's specific findings would require a more in-depth review of the full text.
