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Cherry fruit concentrate

Also known as: Prunus cerasus, Tart cherry concentrate, Montmorency cherry concentrate, Cherry fruit concentrate

Overview

Cherry fruit concentrate is a supplement derived from tart cherries (Prunus cerasus), particularly the Montmorency variety. It is concentrated to preserve bioactive compounds like anthocyanins and polyphenols. Primarily used to enhance recovery from strenuous exercise, reduce muscle soreness and inflammation, and improve endurance and exercise performance, it also shows potential metabolic benefits such as blood sugar regulation. The concentrate is rich in antioxidants, especially anthocyanins, which contribute to its anti-inflammatory and muscle recovery properties. Research maturity is moderate to high, with numerous randomized controlled trials (RCTs) and meta-analyses supporting its efficacy. Evidence includes systematic reviews and meta-analyses of RCTs with adequate sample sizes and control groups, demonstrating statistically significant effects on exercise recovery and performance. It is available in forms such as juice concentrate, powder, and capsules.

Benefits

Cherry fruit concentrate offers several evidence-based benefits, particularly for individuals engaged in strenuous exercise. It has been shown to reduce muscle soreness (ES = -0.44, 95% CI [-0.87, -0.02]) and improve muscular strength recovery (ES = -0.78, 95% CI [-1.11, -0.46]) and muscular power recovery (ES = -0.53, 95% CI [-0.77, -0.29]). Additionally, it can reduce inflammation markers such as C-reactive protein (ES = -0.46) and Interleukin-6 (ES = -0.35). Meta-analyses also indicate improved endurance exercise performance, including reduced race finish times and enhanced sprint power. Some studies suggest a possible reduction in fasting blood sugar levels (WMD = −0.51 mg/dL). These benefits are primarily observed in healthy adults engaged in strenuous or endurance exercise, with effect sizes ranging from small to moderate for muscle recovery and inflammation reduction.

How it works

Cherry fruit concentrate's benefits stem from its antioxidant and anti-inflammatory properties. The antioxidant activity neutralizes reactive oxygen species generated during exercise, reducing oxidative stress. Anti-inflammatory effects are mediated by the downregulation of pro-inflammatory cytokines such as Interleukin-6 and C-reactive protein. It interacts with the skeletal muscle recovery system and the immune-inflammatory response system. Anthocyanins are absorbed within 2 hours post-ingestion and cleared by 8 hours, suggesting that timing supplementation around exercise events is important for maximal effect. While it may modulate muscle damage biomarkers, no significant effect on creatine kinase has been observed.

Side effects

Cherry fruit concentrate is generally regarded as safe, with no significant adverse effects consistently reported in RCTs. Some individuals may experience mild gastrointestinal discomfort. No serious adverse events have been documented. There are no well-documented drug interactions, but caution is advised if combined with anticoagulants due to the potential mild blood-thinning effects of polyphenols. No specific contraindications have been identified. Limited data are available for pregnant or lactating women, children, or individuals with chronic diseases, so caution is advised in these populations. Overall, it has a strong safety profile when used as directed.

Dosage

The minimum effective dose varies, but studies commonly use 30-60 mL of tart cherry juice concentrate or equivalent anthocyanin content. Optimal dosage ranges often include 240-480 mL/day of tart cherry juice or equivalent concentrate, typically consumed 1-2 hours before exercise and continued for several days post-exercise. The maximum safe dose is not well-defined, but doses up to 480 mL/day have been used in studies without adverse effects. Pre-exercise consumption about 2 hours before activity maximizes anthocyanin bioavailability. It is available in juice concentrate, powder, or capsules standardized for anthocyanin content. Bioavailability is influenced by timing relative to exercise and possibly the food matrix.

FAQs

Is cherry fruit concentrate safe for daily use?

Yes, within studied doses, it is safe with minimal side effects. Studies have shown no significant adverse effects with daily use at recommended dosages.

When should I take cherry concentrate for exercise recovery?

Ideally 1-2 hours before exercise and continued for several days after strenuous activity to maximize anthocyanin bioavailability and support muscle recovery.

How soon will I notice benefits?

Improvements in muscle soreness and strength recovery are typically observed within 24-72 hours post-exercise with consistent supplementation.

Does it improve endurance performance?

Evidence supports modest improvements in endurance and sprint performance, but results can vary based on dosing and timing relative to exercise.

Can it replace other recovery methods?

It should be considered a complementary aid alongside proper nutrition, hydration, and rest for optimal exercise recovery.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/33440334/ – A systematic review and meta-analysis including 14 RCTs with 294 participants assessed the impact of tart cherry supplementation on muscle soreness, strength, power, and inflammation markers. The study found small to moderate beneficial effects on muscle soreness, strength recovery, and inflammation, supporting its use for exercise recovery. However, it noted variability in dosing and exercise protocols as limitations.
https://journals.lww.com/annals-of-medicine-and-surgery/fulltext/2025/02000/the_effect_of_tart_cherry_juice__tcj_.49.aspx – This study investigates the effect of tart cherry juice on exercise recovery. While the full summary requires access to the article, the title suggests it focuses on the impact of tart cherry juice on recovery outcomes, likely assessing muscle function and inflammation.
https://www.sportsrd.org/wp-content/uploads/2020/07/Effect_of_Tart_Cherry_Concentrate_on_Endurance_Exercise_Performance_A_Meta_analysis.pdf – A meta-analysis reviewed studies on tart cherry concentrate's effect on endurance performance in trained athletes. It found significant improvements in race finish times and sprint power, with optimal timing about 2 hours pre-exercise for anthocyanin peak, indicating promising ergogenic benefits, though small sample sizes and heterogeneous protocols limit generalizability.
https://www.mdpi.com/1661-3821/5/2/12 – A meta-analysis of 10 RCTs (272 participants) showed that tart cherry juice consumption significantly reduced fasting blood sugar levels. This supports potential metabolic benefits beyond exercise recovery, suggesting it could be a useful supplement for managing blood sugar, though further research is needed to confirm these effects.
https://www.nutraingredients-usa.com/Article/2021/02/11/Meta-analysis-finds-tart-cherry-juice-effective-exercise-recovery-aid/ – This article summarizes a meta-analysis that found tart cherry juice to be an effective exercise recovery aid. It highlights the benefits of tart cherry juice in reducing muscle soreness and improving recovery after strenuous exercise, reinforcing its role as a valuable supplement for athletes.