Cherry Fruit Extract Blend
Also known as: Montmorency Cherry Extract, Prunus cerasus, Tart Cherry, Sour Cherry, Cherry Fruit Extract, Tart Cherry Extract
Overview
Tart cherry, particularly the Montmorency variety, is a nutrient-dense fruit recognized for its high levels of anthocyanins, flavonoids, and polyphenols. This fruit is primarily consumed in culinary settings and dietary supplements due to its potent antioxidant and anti-inflammatory properties. Emerging research suggests that tart cherry may be effective in enhancing athletic recovery, particularly in reducing muscle soreness following intense exercise. Furthermore, it may contribute positively to cardiovascular health. Despite promising findings, the maturity of scientific research on tart cherry shows variability in study quality and outcomes, indicating the need for more comprehensive investigations. Formulations commonly available include juice, extracts, and powders, making it accessible for various dietary preferences.
Benefits
Tart cherry has shown several evidence-backed benefits, especially for athletes, including a reduction in muscle soreness and support for recovery. A systematic review indicates a small effect size (-0.44) for soreness reduction and a larger effect (-0.78) on muscular strength. Furthermore, there are moderate improvements in muscular power and jump height recovery. Inflammation marker reduction, particularly C-reactive protein, has also been linked with tart cherry (effect size -0.46). However, its effects on cardiometabolic health remain inconclusive, as shown in trials with middle-aged adults. Overall, benefits are most prominent in individuals engaged in rigorous physical activity, highlighting its clinical significance in athletic environments.
How it works
The benefits of tart cherry are mainly due to its antioxidant and anti-inflammatory characteristics, particularly stemming from its anthocyanin content. These compounds act to modulate inflammatory pathways, thereby reducing levels of cytokines such as IL-6 and TNF-alpha. Furthermore, the polyphenols in tart cherry enhance resilience against oxidative stress and influence biological pathways relevant to inflammation and recovery, ultimately facilitating improved athletic performance.
Side effects
Tart cherry is generally deemed safe when consumed in appropriate amounts. The most common side effect is gastrointestinal distress, specifically diarrhea, reported in over 5% of users. No significant or rare adverse effects have been consistently documented. Caution is advised when using tart cherry alongside anti-inflammatory medications due to potential additive effects. Individuals allergic to cherries or similar stone fruits should avoid it. Pregnant and breastfeeding individuals should consult healthcare professionals before using tart cherry, as comprehensive safety data is lacking.
Dosage
For optimal effects, the recommended dosage of tart cherry is approximately 250-500 mL of juice or 500-1000 mg of extract daily. To support athletic recovery, doses typically range from 250-1000 mL of juice or 500-2000 mg of extract, tailored to individual responses. While no firm upper limit is established, higher intakes may increase the likelihood of gastrointestinal side effects. It's advisable to consume tart cherry both before and after exercise for maximal recovery benefits. The extract form may provide higher concentrations of active compounds, and absorption can be improved when taken with fats or other nutrients that facilitate polyphenol availability.
FAQs
Is tart cherry safe to consume?
Tart cherry is generally safe, but those with specific allergies should exercise caution.
When is the best time to take tart cherry?
Tart cherry is best taken around exercise times to support recovery.
What benefits can I expect?
You can expect reduced muscle soreness and improved recovery metrics like strength.
Can tart cherry replace proper training?
No, while it aids recovery, it should not substitute for proper training and nutrition.
Research Sources
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4483932/ – This systematic review evaluates the effects of tart cherry supplementation on recovery from exercise, indicating moderate improvements in muscle recovery and reduction in soreness after strenuous activities. It also highlights methodical variations across studies.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4982897/ – This study explores the biochemical effects of antioxidants present in tart cherries, confirming their potential to reduce inflammation markers and enhance athletic performance while suggesting further research into long-term health effects.
Supplements Containing Cherry Fruit Extract Blend
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