Tart Cherry for Melatonin
A natural source of melatonin and pro-inflammatory compounds that support sleep and recovery.
Also known as: Montmorency Cherry • Sour Cherry
Overview
Tart cherries, particularly the Montmorency variety, are one of the few natural food sources of melatonin, the hormone that regulates the sleep-wake cycle. They also contain proanthocyanidins and other anti-inflammatory compounds that can reduce muscle soreness and improve sleep quality by lowering inflammation.
Key Benefits
Increases Natural Melatonin Levels
Provides a natural source of melatonin, which can help regulate sleep patterns.
Reduces Inflammation and Muscle Soreness
The anthocyanins in tart cherries have potent anti-inflammatory effects, aiding in post-exercise recovery.
Improves Sleep Efficiency
Studies show it can increase sleep time and reduce the number of awakenings during the night.
Dosage & How to Take
Equivalent to 50-100 cherries per day.
| Purpose | Dose | Notes |
|---|---|---|
| Sleep Improvement | 1-2 oz (30-60 mL) of juice concentrate or 500 mg extract | Taken in the evening. |
| Exercise Recovery | 1-2 oz (30-60 mL) of juice concentrate | Taken before and after exercise. |
Best Time to Take
For sleep, consume in the evening. For recovery, consume around your workout.
With or Without Food
Can be taken with or without food.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Juice Concentrate | High | Potent effects for sleep and recovery. | Can be high in sugar unless specified as unsweetened. |
| Capsules/Powder | High | Convenience and lower sugar content. | Look for extracts standardized for anthocyanin content. |
Side Effects & Safety
Common
- None for most people.
Rare
- Stomach ache or diarrhea due to high sorbitol content in the juice.
Contraindications
- None, it is a fruit product. Diabetics should be mindful of sugar content.
Interactions
Generally considered safe to take with medications.
Scientific Research
Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality
Consumption of a tart cherry juice concentrate provides an increase in exogenous melatonin that is beneficial in improving sleep duration and quality in healthy men and women and might be of benefit in managing disturbed sleep.
Food Sources
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.