cherry concentrate
Also known as: Tart cherry concentrate, Montmorency cherry concentrate, Cherry juice concentrate, Prunus cerasus
Overview
Tart cherry concentrate, derived from *Prunus cerasus* (tart cherries), is a functional food supplement rich in anthocyanins and other polyphenols. It is primarily used by athletes and physically active individuals to enhance endurance exercise performance, reduce exercise-induced muscle damage (EIMD), and accelerate recovery from strenuous physical activity. Its key characteristics include high antioxidant and anti-inflammatory properties, attributed to its rich phytochemical content. Research, including multiple randomized controlled trials and meta-analyses, supports its efficacy in these areas, with a moderate level of evidence maturity. The concentrate is typically consumed in liquid form, with specific timing recommendations to maximize its benefits.
Benefits
Tart cherry concentrate offers several evidence-based benefits, particularly for physically active individuals. A meta-analysis indicates significant improvements in endurance performance metrics, such as half-marathon finish times and cycling time trials, with effectiveness linked to consumption approximately 2 hours before exercise to align with peak anthocyanin blood levels. For exercise-induced muscle damage (EIMD), a systematic review and meta-analysis reported a significant 9.13% increase in maximal voluntary isometric contraction (MVIC) compared to placebo, signifying improved muscle function post-exercise. Furthermore, a meta-analysis of 14 RCTs found a small but significant reduction in muscle soreness (effect size [ES] = -0.44) and moderate improvements in the recovery of muscular strength (ES = -0.78) and power (ES = -0.53), including jump height and sprint time. Secondary benefits include small reductions in inflammatory markers like C-reactive protein (ES = -0.46) and interleukin-6 (ES = -0.35). These benefits are most pronounced in trained athletes and active individuals, with moderate effect sizes suggesting meaningful athletic recovery and performance enhancement.
How it works
Tart cherry concentrate exerts its effects primarily through its potent antioxidant and anti-inflammatory properties, mediated by its rich content of anthocyanins and other polyphenols. These compounds work by reducing oxidative stress and inflammation, which are typically induced by strenuous exercise. The concentrate interacts with various body systems by modulating inflammatory cytokines, such as interleukin-6 (IL-6), and reducing markers of muscle damage. This helps to mitigate exercise-induced muscle damage and improve overall muscle function through enhanced recovery processes. The known molecular targets include inflammatory pathways, such as NF-κB, and oxidative stress markers. Anthocyanins are absorbed and peak in plasma approximately 2 hours after ingestion, with clearance occurring by 8 hours, highlighting the critical importance of timing for supplementation.
Side effects
Tart cherry concentrate is generally considered safe for consumption, with no serious adverse effects consistently reported in clinical trials. Common side effects (occurring in >5% of users) have not been identified. Similarly, uncommon (1-5%) and rare (<1%) side effects are not documented in the available research. There are no well-documented drug interactions; however, caution is sometimes advised with anticoagulants due to the general polyphenol content, though this interaction has not been established specifically for tart cherry concentrate. No contraindications have been established. Specific safety data for special populations, such as pregnant women, children, or individuals with chronic diseases, are limited, and therefore, use in these groups should be approached with caution or under medical supervision.
Dosage
The minimum effective dose of tart cherry concentrate varies, but studies commonly use 30 mL to 60 mL, or an equivalent anthocyanin content. For acute performance benefits, it is recommended to ingest the concentrate approximately 2 hours before exercise. For recovery benefits, supplementation typically involves taking 30–60 mL before exercise and continuing for several days post-exercise. The maximum safe dose is not well-defined, as doses used in studies have not reported adverse effects. Form-specific recommendations suggest using concentrate or juice forms standardized for anthocyanin content. Due to the limited bioavailability of anthocyanins, timing relative to exercise is crucial to maximize their effects. No specific cofactors are required for its efficacy.
FAQs
Is cherry concentrate effective for endurance performance?
Yes, meta-analyses support modest but significant improvements in endurance performance when consumed approximately 2 hours before exercise.
Does it reduce muscle soreness?
Yes, studies show small to moderate reductions in muscle soreness and improved recovery of muscle function and power.
Is it safe?
Yes, tart cherry concentrate is generally regarded as safe with no significant adverse effects reported in clinical trials.
When should it be taken?
For performance, take it about 2 hours before exercise. For recovery, continue supplementation for several days post-exercise.
Are benefits immediate or cumulative?
Performance benefits are acute, while recovery benefits may accumulate over several days of consistent use.
Research Sources
- 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 by Gao & Chilibeck (2020) investigated the effect of tart cherry concentrate on endurance exercise performance. It concluded that supplementation significantly improves endurance performance, though individual study sample sizes were small. The study highlighted the critical importance of timing consumption for optimal benefits, specifically around 2 hours before exercise.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11918606/ – A systematic review and meta-analysis published in Ann Med Surg (2025) focused on the impact of tart cherry concentrate on exercise-induced muscle damage. It reported a significant 9.13% increase in maximal voluntary isometric contraction (MVIC) post-exercise compared to placebo, indicating improved muscle function. The review also noted a dose-response relationship, suggesting higher doses might yield greater benefits.
- https://pubmed.ncbi.nlm.nih.gov/33440334/ – Trombold et al. (2020) conducted a systematic review and meta-analysis of 14 RCTs examining tart cherry concentrate's effects on recovery after strenuous exercise. The findings showed small to moderate reductions in muscle soreness and inflammatory markers, alongside improvements in the recovery of muscular strength and power. The study acknowledged variability in supplementation protocols across the included trials.
- https://www.news-medical.net/health/Tart-Cherry-Benefits-Fact-or-Fiction-for-Wellness-and-Recovery.aspx – This article provides a general overview of tart cherry benefits, discussing its potential for wellness and recovery. It summarizes common claims and evaluates them against scientific evidence, reinforcing the role of tart cherries in reducing inflammation and aiding muscle recovery, aligning with findings from more rigorous meta-analyses.
Supplements Containing cherry concentrate
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