Cherry flavors
Also known as: Cherry flavor, tart cherry, Montmorency cherry, cherry juice concentrate, Prunus avium, Prunus cerasus
Overview
Cherry flavors in supplements are often derived from extracts or concentrates of *Prunus cerasus* (tart cherry) or *Prunus avium* (sweet cherry), containing bioactive phytochemicals like anthocyanins, flavonoids, and phenolic acids. While general 'cherry flavor' may be synthetic, supplements specifically utilizing tart cherry extracts are consumed for their purported health benefits. These include aiding in exercise recovery, reducing inflammation, supporting cardiovascular health, and managing gout. Tart cherries are particularly rich in antioxidants, especially anthocyanins, which contribute to their anti-inflammatory and potential cardiometabolic effects. Research on tart cherry is moderate, with several randomized controlled trials and meta-analyses, though the overall evidence strength for all claimed benefits is mixed.
Benefits
Tart cherry supplementation offers several evidence-based benefits. A meta-analysis of 14 RCTs demonstrated moderate reductions in muscle soreness (ES = -0.44) and improved recovery of muscular strength (ES = -0.78) and power (ES = -0.53) after strenuous exercise, making it beneficial for athletes and individuals with exercise-induced muscle damage. A systematic review and meta-analysis reported dose-dependent reductions in blood pressure and inflammatory biomarkers, supporting cardiovascular benefits for hypertensive patients. For cognitive function, a meta-analysis suggested a small improvement in psychomotor speed, though overall evidence for cognition and mood is insufficient. Systematic reviews also indicate that cherry consumption can reduce uric acid levels and the incidence and severity of gout flares, benefiting gout sufferers. While some secondary effects like lipid-lowering have been reported for related cherry species, these are less directly linked to tart cherry supplements. Benefits are often observed within weeks of consistent use.
How it works
The primary mechanisms of action for tart cherry involve its potent antioxidant and anti-inflammatory properties, largely attributed to anthocyanins and other polyphenols. These compounds reduce oxidative stress and modulate inflammatory cytokines such as IL-6 and CRP. By interacting with inflammatory mediators and oxidative stress markers, tart cherry can support musculoskeletal recovery, particularly after exercise-induced muscle damage. It also influences the cardiovascular system by potentially improving endothelial function and regulating blood pressure. Anthocyanins have moderate bioavailability, undergoing metabolism by gut microbiota and conjugation in the liver, which contributes to their systemic effects.
Side effects
Tart cherry supplementation is generally considered safe, with no serious adverse events consistently reported in randomized controlled trials. Common side effects are rare, with mild gastrointestinal discomfort being a possibility in some individuals. Allergic reactions are uncommon but can occur in individuals sensitive to cherries or related fruits. While no major drug interactions have been reported, caution is advised for individuals on anticoagulants due to the potential for mild blood-thinning effects. There are limited data on its use in pregnant or breastfeeding women and children, so these populations should consult healthcare providers before use. Overall, tart cherry has a favorable safety profile at commonly studied dosages.
Dosage
The minimum effective dose for tart cherry varies by study and desired outcome. For exercise recovery, typical doses range from 30 mL to 240 mL of tart cherry juice concentrate daily, or equivalent powder forms. Optimal dosage ranges often include 30–60 mL of tart cherry juice concentrate taken twice daily, or 480 mg to 1000 mg of anthocyanins daily, particularly for cardiovascular or gout benefits. The maximum safe dose is not well established, but doses up to 240 mL/day have appeared safe in studies. For exercise recovery, it's often administered pre- and post-exercise, while for chronic conditions like cardiovascular health or gout, daily consistent dosing is recommended. Supplements should ideally be standardized for anthocyanin content. Consuming with meals may improve absorption, and bioavailability can be influenced by gut microbiota.
FAQs
Are cherry flavors equivalent to tart cherry extracts?
No, cherry flavorings may be synthetic or natural but do not necessarily contain the bioactive compounds responsible for health effects. Only supplements with verified tart cherry content provide studied benefits.
Is tart cherry supplementation safe long-term?
Current evidence suggests safety for up to 6 months; however, longer-term data are limited, and consultation with a healthcare provider for extended use is advisable.
When should tart cherry supplements be taken?
For exercise recovery, take before and after exercise. For cardiovascular or gout benefits, daily consistent dosing is recommended to achieve sustained effects.
How soon can benefits be expected?
Some benefits, such as reduced muscle soreness, may appear within days to weeks. Cardiovascular effects and gout management may require longer, consistent use to manifest.
Can cherry supplements replace medications?
No; tart cherry supplements may complement prescribed treatments but should not be used as a replacement for medications without consulting a healthcare professional.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10559679/ – This systematic review and meta-analysis found that tart cherry supplementation led to dose-dependent reductions in blood pressure and inflammatory markers. The study highlighted the potential cardiovascular benefits of tart cherry, although heterogeneity in doses and populations was noted.
- https://pubmed.ncbi.nlm.nih.gov/33440334/ – This systematic review and meta-analysis of 14 RCTs demonstrated that tart cherry supplementation moderately reduced muscle soreness and improved the recovery of muscular strength and power after strenuous exercise. It also showed a small reduction in inflammation markers, despite variability in exercise protocols and supplement forms.
- https://www.nature.com/articles/s41430-022-01138-x – This meta-analysis of 16 studies suggested a small improvement in psychomotor speed with cherry juice, but found insufficient evidence for overall cognitive and mood benefits. The study noted a limited number of cognition-focused studies and some with small effect sizes, indicating moderate quality evidence.
- https://onlinelibrary.wiley.com/doi/10.1155/2019/9896757 – This systematic review of 6 studies indicated that cherry intake can reduce uric acid levels and the incidence of gout flares. The review highlighted the need for more high-quality randomized controlled trials to strengthen the evidence, as some observational data were included.
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