Get Your Personalized Supplement StackSupplement Stack Quiz

Certified Organic Tart Cherry

Also known as: Tart cherry, sour cherry, Montmorency cherry, Certified Organic Tart Cherry, Prunus cerasus

Overview

Certified Organic Tart Cherry supplements are derived from the fruit of the Prunus cerasus tree, most commonly the Montmorency cultivar, which is renowned for its high concentration of polyphenols and anthocyanins. These compounds are potent antioxidants and anti-inflammatory agents. Tart cherry is primarily utilized as a dietary supplement and functional food to support exercise recovery, mitigate muscle soreness, reduce inflammation, and potentially enhance sleep quality. Research indicates its efficacy in reducing exercise-induced oxidative stress and inflammation, thereby aiding muscle repair and recovery. While the evidence base is moderate, multiple randomized controlled trials and meta-analyses support its benefits, particularly in athletic populations. The quality of evidence is generally positive, though variability in supplement composition and study protocols can influence outcomes. Standardization of polyphenol content is an ongoing challenge in research and product development.

Benefits

Tart cherry supplementation offers several evidence-based benefits, primarily centered around exercise recovery and inflammation reduction. A systematic review and meta-analysis of 14 randomized controlled trials demonstrated that tart cherry significantly reduced muscle soreness, with a moderate effect size, and improved the recovery of muscular strength and power after strenuous exercise. This suggests clinically meaningful improvements for athletes and active individuals. Furthermore, small but significant reductions in C-reactive protein (CRP) and interleukin-6 (IL-6) were observed, indicating its anti-inflammatory properties. While it did not significantly impact creatine kinase or tumor necrosis factor alpha, its effects on key inflammatory markers are notable. Benefits are most pronounced in physically active adults undergoing strenuous exercise. Additionally, studies have shown that tart cherry consumption does not adversely affect metabolic function or body composition in at-risk overweight and obese subjects, supporting its safety across various populations.

How it works

The primary mechanism of action for tart cherry's benefits lies in its rich content of polyphenols, particularly anthocyanins. These compounds exert potent antioxidant and anti-inflammatory effects by scavenging free radicals and modulating inflammatory cytokines. During strenuous exercise, the body experiences increased oxidative stress and inflammation, leading to muscle damage and soreness. Tart cherry's active compounds help to mitigate this exercise-induced oxidative stress and inflammation, thereby aiding muscle recovery and reducing associated discomfort. They interact with various biological pathways, including those involving inflammatory cytokines like IL-6 and CRP, and pathways related to oxidative stress. The bioavailability of these polyphenols can vary depending on the supplement formulation and stability, influencing their effectiveness within the body.

Side effects

Certified Organic Tart Cherry is generally considered safe, with clinical trials reporting no significant adverse effects. Common side effects are not reported with an incidence greater than 5%, and there are no known uncommon or rare side effects. No well-documented drug interactions have been established, though caution is sometimes advised with anticoagulants due to the general presence of polyphenols, this interaction is not firmly established for tart cherry. There are no established contraindications for its use. Studies have specifically shown its safety in overweight and obese individuals, with no adverse impact on hepatic or renal biomarkers, fasting glucose, or body composition. This indicates a favorable safety profile even in populations with pre-existing health considerations, making it a well-tolerated supplement for most individuals.

Dosage

The optimal dosage for Certified Organic Tart Cherry varies, but many studies demonstrating benefits for exercise recovery utilize approximately 240 ml of tart cherry juice daily or an equivalent dose of concentrate standardized for anthocyanin content. While a maximum safe dose has not been clearly established, doses up to 240 ml/day have been shown to be safe in clinical trials. For exercise recovery, supplementation typically begins several days before and continues for a few days after strenuous exercise. It is crucial to use juice, concentrate, or capsules that are standardized for their anthocyanin or polyphenol content, as the stability and accurate quantification of these compounds are critical for efficacy. Variability in polyphenol content among different products can significantly impact their effectiveness. No specific cofactors are identified as required for its absorption or efficacy.

FAQs

Is tart cherry safe for daily use?

Yes, studies indicate that daily consumption of tart cherry, even for several weeks, does not lead to adverse effects on liver, kidney, or metabolic functions.

How soon do benefits appear?

For exercise recovery, benefits are typically observed within a few days of consistent supplementation, especially when initiated before and continued after strenuous activity.

Does it aid weight loss?

No, current research has not demonstrated any significant effects of tart cherry supplementation on weight loss or changes in body composition.

Are all tart cherry supplements equal?

No, there is significant variability in the polyphenol content and standardization among different tart cherry supplements, which can affect their efficacy.

Research Sources

https://www.spandidos-publications.com/10.3892/ijfn.2020.12 – This randomized crossover pilot study investigated the safety of daily tart cherry juice consumption in overweight/obese adults over 4 weeks. It concluded that 240 ml/day of tart cherry juice did not adversely affect hepatic or renal biomarkers, fasting glucose, or body composition, supporting its safety in at-risk populations despite a small sample size.
https://pmc.ncbi.nlm.nih.gov/articles/PMC8032894/ – This review focused on analytical methods for characterizing tart cherry polyphenols, highlighting significant variability in polyphenol content across supplements and the need for standardized quantification methods like HPLC UV/MS. It emphasizes that consistent analytical approaches are crucial for ensuring product quality, reproducibility, and accurate interpretation of efficacy data in research.
https://pubmed.ncbi.nlm.nih.gov/33440334/ – This systematic review and meta-analysis of 14 RCTs evaluated tart cherry supplementation for exercise recovery. It found small to moderate beneficial effects on muscle soreness, strength, power, and inflammatory markers (CRP, IL-6), concluding that tart cherry can aid exercise recovery. The study noted heterogeneity in supplement types and doses as a limitation.