Tart Cherry Extract
A potent source of antioxidants and anti-inflammatory compounds that aid in recovery and reduce muscle soreness.
Also known as: Montmorency Cherry • Sour Cherry
Overview
Tart Cherry Extract, typically from the Montmorency variety, is rich in anthocyanins, a class of flavonoids that possess powerful antioxidant and anti-inflammatory properties. It is widely used by athletes to accelerate recovery from strenuous exercise, reduce delayed onset muscle soreness (DOMS), and improve sleep quality due to its natural melatonin content.
Key Benefits
Accelerates Recovery
The anti-inflammatory effects help to reduce muscle damage and strength loss following intense exercise.
Reduces Muscle Soreness (DOMS)
Numerous studies have demonstrated a significant reduction in post-exercise muscle pain.
Improves Sleep Quality
Contains a natural source of melatonin, which can help regulate sleep-wake cycles and improve sleep duration and quality.
Potent Antioxidant Support
The high concentration of anthocyanins helps to combat oxidative stress throughout the body, supporting overall health.
Dosage & How to Take
Effective doses can be achieved through juice or concentrated extracts.
| Purpose | Dose | Notes |
|---|---|---|
| Exercise Recovery | 480 mg of powdered extract daily | Alternatively, 8-12 ounces (240-360 mL) of tart cherry juice twice daily. |
| Sleep Improvement | 8 ounces of tart cherry juice 30-60 minutes before bed | The natural melatonin content is responsible for this effect. |
Best Time to Take
For recovery, it's often recommended to take it in the days leading up to and following a strenuous event or workout.
With or Without Food
Can be taken with or without food.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Juice Concentrate | Good | General use and hydration. | Can be high in sugar unless specified as unsweetened. |
| Powdered Extract (Capsules) | Excellent | Convenient, concentrated dosing without sugar. | Look for extracts standardized for anthocyanin content. |
Side Effects & Safety
Common
- Generally none. The juice can cause stomach upset or diarrhea in some due to its sorbitol content.
Rare
- No significant rare side effects have been reported.
Contraindications
- None known, but those with cherry allergies should avoid it.
Interactions
Scientific Research
Efficacy of a tart cherry juice blend in preventing the symptoms of muscle damage
Strength athletes who consumed tart cherry juice for seven days prior to an intense lifting session had significantly less muscle pain and strength loss compared to a placebo group.
Food Sources
Products With Tart Cherry Extract
14 products in our database contain this ingredient
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.