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Black Cherry extract

Also known as: Black cherry extract, Tart cherry extract, Montmorency cherry extract, Prunus cerasus

Overview

Black cherry extract is primarily derived from tart cherries (*Prunus cerasus*), a fruit rich in anthocyanins and other polyphenols. It is widely recognized for its anti-inflammatory, antioxidant, and potential analgesic properties. The extract is commonly utilized for applications such as enhancing exercise recovery, managing gout symptoms, and reducing general inflammation. Research into its effects is moderately mature, with several randomized controlled trials (RCTs) and systematic reviews/meta-analyses supporting its use, particularly concerning muscle recovery and gout management. While evidence quality varies, well-conducted studies contribute to a growing understanding of its benefits.

Benefits

Black cherry extract offers several evidence-based benefits. A systematic review and meta-analysis of 14 RCTs demonstrated that tart cherry supplementation significantly reduced muscle soreness (effect size [ES] = -0.44) and improved the recovery of muscular strength (ES = -0.78) and power (ES = -0.53) following strenuous exercise. This suggests clinical relevance for athletes. The same meta-analysis also noted small but significant reductions in inflammatory markers like C-reactive protein (ES = -0.46) and interleukin-6 (ES = -0.35). For gout management, a systematic review of six studies indicated that cherry consumption was associated with a decreased incidence and severity of gout attacks and reduced serum uric acid levels. While heterogeneity limited a meta-analysis for gout, the consistent findings across studies suggest a beneficial effect. These benefits are typically observed over days to weeks of consistent supplementation.

How it works

The primary mechanism of action for black cherry extract involves its rich content of anthocyanins and other polyphenols. These compounds act as potent antioxidants, effectively scavenging free radicals and mitigating oxidative stress within the body. The anti-inflammatory effects are mediated through the downregulation of pro-inflammatory cytokines, such as interleukin-6 (IL-6) and tumor necrosis factor-alpha (TNF-alpha), and a reduction in C-reactive protein levels. The potential uric acid-lowering effects may stem from the inhibition of xanthine oxidase, an enzyme crucial for uric acid production, although direct human evidence for this specific pathway is still limited. The bioavailability of anthocyanins is moderate, with metabolism occurring in the gut before systemic absorption of their active metabolites.

Side effects

Black cherry extract is generally considered safe, with no serious adverse events reported in randomized controlled trials. The most common side effects, though rare, include mild gastrointestinal discomfort. There are no significant drug interactions or contraindications that have been documented in the reviewed literature. However, specific safety data for special populations, such as pregnant or breastfeeding women, are insufficient, and caution is advised due to the lack of definitive conclusions. Overall, the tolerability profile is good, and adverse reactions are infrequent and typically mild.

Dosage

Effective dosages of black cherry extract, as observed in clinical studies, typically range from 30 to 60 mL of tart cherry juice concentrate or an equivalent extract standardized for anthocyanin content, taken daily. For exercise recovery benefits, supplementation often involves intake both before and after strenuous activity. For gout management, a consistent daily intake is usually recommended. While there is no established maximum safe dose, the dosages used in trials have consistently demonstrated good tolerability. The extract is available in various formulations, including juice, concentrate, capsules, and powders, with potential slight variations in bioavailability among these forms.

FAQs

Is black cherry extract effective for muscle soreness?

Yes, evidence from systematic reviews supports that black cherry extract can lead to modest reductions in muscle soreness and improved strength recovery after exercise.

Can it prevent gout attacks?

Current evidence suggests it may reduce the frequency of gout flares and lower serum uric acid levels, but more large-scale, standardized trials are needed for definitive conclusions.

Are there safety concerns with black cherry extract?

Black cherry extract is generally considered safe with minimal side effects, primarily mild gastrointestinal discomfort, reported in studies.

How long does it take to see effects from black cherry extract?

Benefits for exercise recovery can appear within days, while effects related to gout management may require longer-term, consistent use to manifest.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/33440334/ – This systematic review and meta-analysis of 14 RCTs demonstrated small to moderate beneficial effects of tart cherry supplementation on muscle soreness, strength, power, and inflammatory markers post-exercise. Despite some variability in dosing and exercise protocols, the study provides high-quality evidence supporting the efficacy of tart cherry for exercise recovery.
https://pubmed.ncbi.nlm.nih.gov/31885677/ – This systematic review of six studies found consistent associations between cherry intake and reduced gout attacks and uric acid levels. While a meta-analysis was not feasible due to study heterogeneity, the review highlights the potential of cherry consumption in gout management and calls for larger, more standardized RCTs.
https://onlinelibrary.wiley.com/doi/10.1155/2019/9896757 – This systematic review, also referenced as part of the Chen et al., 2019 work, further supports the association between cherry intake and reduced gout attacks and uric acid levels. It emphasizes the need for more robust clinical trials to confirm these findings and establish optimal dosing and protocols for gout prevention and management.