cherry
Also known as: Prunus cerasus, Prunus avium, Cherry, Tart cherry, Montmorency cherry
Overview
Cherry supplements are primarily derived from tart cherries (Prunus cerasus), commonly consumed as juice, concentrate, or extract. They are rich in polyphenols, particularly anthocyanins, which contribute to their high antioxidant and anti-inflammatory potential. These supplements are mainly used for exercise recovery, reducing inflammation, and managing gout symptoms. While there is moderate research maturity with several systematic reviews and meta-analyses supporting their efficacy for exercise recovery and gout, evidence for other uses like body composition changes is limited or shows no significant effect. The quality of evidence varies, being strong for muscle recovery and gout symptom reduction, but weak for claims related to weight management.
Benefits
Cherry supplementation offers several evidence-based benefits, primarily due to its rich content of anthocyanins and polyphenols. For exercise recovery, a systematic review and meta-analysis of 14 randomized controlled trials (RCTs) demonstrated that tart cherry supplementation significantly reduces muscle soreness (Effect Size = -0.44), improves muscular strength recovery (ES = -0.78), and enhances muscular power (ES = -0.53), with notable improvements in jump height and sprint time. It also showed small reductions in inflammatory markers like C-reactive protein and interleukin-6. The evidence for these benefits is considered high quality. For gout and uric acid management, a systematic review of 6 studies reported that cherry ingestion decreased the incidence and severity of gout attacks, indicating moderate quality evidence for its role in gout symptom reduction. However, a meta-analysis of 6 trials found no significant effect of tart cherry juice on body weight, BMI, fat mass, fat-free mass, waist circumference, or body fat percentage, suggesting no benefit for body composition changes.
How it works
Cherry's beneficial effects are primarily mediated by its antioxidant and anti-inflammatory properties, largely attributed to anthocyanins and other polyphenols. These compounds reduce oxidative stress and modulate inflammatory cytokines, such as interleukin-6 (IL-6) and C-reactive protein (CRP), thereby mitigating muscle damage and inflammation following strenuous exercise. In the context of gout, cherry's active compounds may contribute to uric acid metabolism by potentially inhibiting xanthine oxidase, an enzyme involved in uric acid production. Anthocyanins have moderate bioavailability, and their metabolites are believed to contribute to the systemic effects observed.
Side effects
Cherry supplements are generally regarded as safe, with no serious adverse effects reported in clinical trials. Mild gastrointestinal discomfort has been reported in less than 5% of users, but this is rare. There are no significant drug interactions documented; however, caution is advised for individuals taking anticoagulants due to cherry's potential for mild antiplatelet effects. No well-established contraindications exist, though a rare allergy to cherries is possible. Data on safety in pregnant or lactating women is limited, but cherry is generally considered safe for healthy adults. Overall, the safety profile is favorable, making it a well-tolerated supplement for most individuals.
Dosage
Effective dosages for cherry supplementation vary, but studies commonly use 30-60 mL of tart cherry juice concentrate or an equivalent amount of 240-480 mg of anthocyanin extracts daily. For exercise recovery, supplementation is often timed around exercise bouts, typically for 5-10 days, with doses administered both pre- and post-exercise. Cherry supplements are available in various forms, including juice concentrate, powdered extract, or capsules, often standardized for their anthocyanin content. Absorption is generally good, and consuming with water is recommended. There are no specific cofactors required to enhance absorption, and no upper limits or safety thresholds have been definitively established, given its high safety profile.
FAQs
Is cherry supplementation effective for weight loss?
No, current research indicates no significant evidence to support the use of cherry juice or supplements for weight loss or changes in body composition.
Can cherries reduce muscle soreness?
Yes, moderate to high-quality evidence suggests that tart cherry supplementation can significantly reduce muscle soreness and improve recovery after strenuous exercise.
Are cherries safe for long-term use?
Yes, cherry supplements are generally considered safe for long-term use, with no major safety concerns or serious adverse effects reported in clinical trials.
What is the best form of cherry supplement to take?
Juice concentrate or standardized extracts, particularly those standardized for anthocyanin content, are commonly studied and have shown effectiveness in research.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/33440334/ – This systematic review and meta-analysis of 14 RCTs found that tart cherry supplementation significantly reduced muscle soreness and improved muscular strength and power recovery. It also showed small reductions in inflammatory markers like C-reactive protein and interleukin-6, providing high-quality evidence for its benefits in exercise recovery.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9900077/ – This systematic review and meta-analysis of 6 clinical trials (126 subjects) investigated the effect of tart cherry juice on body composition. It concluded that there were no significant effects on body weight, BMI, fat mass, or waist circumference, noting low GRADE quality due to small sample sizes and heterogeneity.
- https://onlinelibrary.wiley.com/doi/10.1155/2019/9896757 – This systematic review of 6 studies reported that cherry consumption decreased the incidence and severity of gout attacks. The review included both RCTs and observational designs, providing moderate quality evidence supporting the benefit of cherries in gout management.
Supplements Containing cherry
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