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Black Cherry Juice Powder

Also known as: Black cherry juice powder, Tart cherry juice powder, Montmorency cherry powder, Prunus cerasus

Overview

Black cherry juice powder is a dehydrated form of tart cherry juice, primarily derived from Montmorency cherries (Prunus cerasus). It is a rich source of anthocyanins, flavonoids, and other polyphenols, which are potent antioxidants. This supplement is commonly used for its purported anti-inflammatory, antioxidant, and exercise recovery benefits. Research has also explored its potential effects on muscle soreness, gout, and uric acid levels. While its efficacy for exercise recovery and inflammation is moderately supported by research, its impact on body composition and endurance performance is less clear or inconsistent. It is generally considered a functional food ingredient and a polyphenol-rich dietary supplement.

Benefits

Black cherry juice powder offers several evidence-based benefits, primarily in the realm of exercise recovery and inflammation. Meta-analyses indicate that tart cherry supplementation significantly reduces muscle soreness (small effect size) and improves the recovery of muscular strength and power (moderate effect sizes) after exercise. Jump height recovery shows a large effect. These benefits are attributed to its anti-inflammatory properties, as evidenced by small but significant reductions in C-reactive protein and interleukin-6. For gout and uric acid, systematic reviews suggest cherry consumption may decrease gout incidence and severity by lowering uric acid, though more high-quality randomized controlled trials are needed to solidify this claim. However, a meta-analysis found no significant effects on body composition parameters such as body weight, BMI, fat mass, or waist circumference, indicating it does not aid in weight loss. Evidence for improved endurance exercise performance is mixed and inconsistent across studies.

How it works

Black cherry juice powder exerts its effects primarily through its rich content of anthocyanins and other polyphenols. These compounds act as potent antioxidants, scavenging free radicals and reducing oxidative stress, which is often elevated during intense exercise. They also possess anti-inflammatory properties by modulating inflammatory cytokines like IL-6 and CRP. By reducing exercise-induced muscle damage and inflammation, the powder facilitates faster recovery of muscle function. Additionally, some research suggests it may help lower serum uric acid levels, which could contribute to its potential benefits in reducing the risk of gout flares. The bioavailability of these anthocyanins is moderate, with gut microbiota playing a role in their metabolism and systemic effects.

Side effects

Black cherry juice powder is generally considered safe, with no serious adverse effects reported in human clinical trials. The most commonly reported side effect, though rare, is mild gastrointestinal discomfort. There are no significant drug interactions or contraindications documented in the scientific literature. While extensive safety data for special populations such as pregnant women, breastfeeding mothers, or children are limited, no known risks have emerged at typical supplement doses. Users should always adhere to recommended dosages to minimize any potential for discomfort. As with any supplement, individuals with pre-existing medical conditions or those taking medications should consult a healthcare professional before use.

Dosage

Effective doses of tart cherry in studies typically range from approximately 30 mL of tart cherry juice concentrate to 480 mg of anthocyanins daily. For powder forms, dosing should be standardized to match the anthocyanin levels used in clinical trials, which is often around 40-60 mg of anthocyanins per serving. Supplementation is most beneficial when timed around exercise events, often for 5-10 days pre- and post-exercise for recovery outcomes. While there is no established maximum safe dose, the doses used in research studies have been well tolerated. It is important to check the anthocyanin content of specific black cherry juice powder products to ensure adequate dosing.

FAQs

Does black cherry juice powder aid weight loss?

No, a meta-analysis of multiple trials found no significant effects on body weight, BMI, fat mass, or other body composition measures.

Is it effective for muscle soreness?

Yes, moderate evidence from meta-analyses supports its effectiveness in reducing muscle soreness and improving muscle function recovery after exercise.

Can it improve endurance performance?

The evidence is inconclusive; some studies show benefits in endurance performance, while others report no significant effect.

Is it safe for long-term use?

Short-term use is generally safe and well-tolerated. Long-term safety data are limited, but no significant concerns have emerged from current research.

Research Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC9900077/ – This systematic review and meta-analysis investigated the effects of tart cherry juice on body composition. It analyzed data from 6 randomized controlled trials involving 126 participants and concluded that tart cherry juice had no significant impact on body weight, BMI, fat mass, fat-free mass, waist circumference, or body fat percentage, suggesting it does not aid in weight loss.
https://pubmed.ncbi.nlm.nih.gov/33440334/ – This systematic review and meta-analysis of 14 randomized controlled trials examined the effects of tart cherry supplementation on exercise recovery. It found small to moderate beneficial effects on reducing muscle soreness, improving recovery of muscular strength and power, and reducing inflammatory markers like CRP and IL-6, supporting its use for post-exercise recovery.
https://onlinelibrary.wiley.com/doi/10.1155/2019/9896757 – This systematic review explored the effects of cherry consumption on gout and uric acid levels. It identified six studies suggesting that cherry intake can decrease the incidence and severity of gout attacks, likely due to its uric acid-lowering properties. However, the review noted a limited number of high-quality randomized controlled trials, indicating a need for further robust research in this area.
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 investigated the effect of tart cherry concentrate on endurance exercise performance. The findings were inconsistent across studies, with some showing improvements in time trials or marathon finish times, while others reported no significant effect. This suggests that the impact of tart cherry on endurance performance is mixed and not definitively established.