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Cherry powder

Also known as: Tart cherry, Montmorency cherry, Cherry powder, Prunus cerasus

Overview

Cherry powder is a dietary supplement derived from dried and ground tart cherries, primarily the Montmorency variety. It is highly valued for its rich content of anthocyanins and polyphenols, which are potent antioxidants and anti-inflammatory compounds. This makes cherry powder a popular functional food ingredient. Its primary uses include enhancing exercise performance, reducing exercise-induced muscle damage (EIMD), and accelerating post-exercise recovery. While research also explores its potential benefits for cognition and mood, the evidence in these areas is less conclusive. The ingredient's low glycemic index further adds to its appeal. The research supporting cherry powder's efficacy, particularly in exercise recovery and performance, is considered moderate, with multiple randomized controlled trials (RCTs) and meta-analyses providing a solid evidence base. These studies often meet criteria for sample size, control groups, and statistical significance, lending credibility to the reported benefits.

Benefits

Cherry powder, particularly from tart cherries, offers several evidence-based benefits, primarily in the realm of exercise and physical recovery. A meta-analysis indicated that tart cherry concentrate significantly improved endurance exercise performance, including reduced half-marathon finish times and improved cycling time trials, although some studies showed no effect due to small sample sizes and variable protocols. Systematic reviews and meta-analyses consistently demonstrate that tart cherry supplementation significantly reduces muscle soreness (with an effect size of approximately -0.44) and enhances the recovery of muscle strength (effect size ~ -0.78) and power (effect size ~ -0.53) following strenuous exercise. Furthermore, moderate reductions in inflammatory markers such as C-reactive protein (CRP) and interleukin-6 (IL-6) have been observed, indicating its anti-inflammatory properties. Supplementation has also been shown to increase maximal voluntary isometric contraction (MVIC) by approximately 9% compared to placebo, suggesting improved muscle function post-exercise. While there is some exploration into cognitive and mood benefits, current evidence is less conclusive, with one meta-analysis suggesting only a trend toward improved psychomotor speed.

How it works

The beneficial effects of cherry powder are primarily attributed to its high concentration of anthocyanins and polyphenols. These compounds act as powerful antioxidants, effectively scavenging free radicals and mitigating oxidative stress within the body. Concurrently, they exert anti-inflammatory effects, likely by downregulating pro-inflammatory cytokines such as interleukin-6 (IL-6) and C-reactive protein (CRP). This dual action primarily impacts the musculoskeletal and immune systems, reducing exercise-induced muscle damage and inflammation, thereby facilitating faster recovery. At a molecular level, cherry powder's active components target inflammatory cytokines and oxidative stress pathways, potentially influencing signaling pathways like NF-κB. While anthocyanins are absorbed in the gastrointestinal tract, their bioavailability is moderate, suggesting that their metabolites may also contribute to the systemic effects observed.

Side effects

Cherry powder is generally considered safe for consumption, with clinical trials reporting no serious adverse effects. The most commonly reported side effect, though rare, is mild gastrointestinal discomfort in some individuals. There are no well-documented drug interactions; however, caution is advised for individuals on anticoagulant medications due to the potential for mild blood-thinning effects from polyphenols, although evidence supporting this interaction is limited. No specific contraindications have been established, but individuals with known cherry allergies should avoid its use. Data on the safety of cherry powder in special populations, such as pregnant or lactating women, children, or individuals with chronic diseases, are limited, and its use in these groups should be approached with caution and under medical supervision.

Dosage

Typical dosages of cherry powder or concentrate in studies are equivalent to approximately 30-60 mL of tart cherry juice or 480 mg to 1000 mg of anthocyanins daily. For optimal benefits, particularly in exercise recovery, supplementation protocols often involve chronic intake, starting at least 7 days before strenuous exercise and continuing post-exercise. Doses are frequently split throughout the day, for example, 3 pills twice daily, with an additional dose taken approximately 1 hour before the exercise event. The maximum safe dose has not been definitively established, but doses up to 1000 mg of anthocyanins daily have been used in studies without reported adverse effects. Cherry powder can be consumed with water, and no specific cofactors are required for absorption. It is available in various forms, including powder, concentrate, juice, or capsules, often standardized for anthocyanin content.

FAQs

Is cherry powder effective for muscle soreness?

Yes, meta-analyses consistently show that tart cherry powder can lead to small to moderate reductions in muscle soreness after exercise.

Can it improve endurance performance?

Evidence suggests modest improvements in endurance exercise performance, though results can vary depending on study protocols and individual responses.

Is it safe for daily use?

Yes, cherry powder is generally considered safe for daily use with minimal side effects reported in clinical studies.

How soon before exercise should it be taken?

For best results, supplementation typically begins several days before exercise, with an additional dose taken about 1 hour prior to the activity.

Does it help with inflammation?

Yes, cherry powder has been shown to reduce certain inflammatory markers, such as C-reactive protein (CRP) and interleukin-6 (IL-6).

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 of 7 RCTs found that tart cherry concentrate improved endurance performance, such as cycling time trials. However, the study noted limitations due to small sample sizes (8-12 athletes) and heterogeneity in exercise types, which may limit the generalizability of findings despite showing positive trends.
https://pmc.ncbi.nlm.nih.gov/articles/PMC11918606/ – This systematic review and meta-analysis, including multiple RCTs with sample sizes of 30 or more, concluded that tart cherry juice increased muscle function (MVIC by +9.13%) and reduced markers of exercise-induced muscle damage. Despite high heterogeneity across studies, the comprehensive analysis supports the benefits for muscle recovery.
https://pubmed.ncbi.nlm.nih.gov/33440334/ – This systematic review and meta-analysis of 14 RCTs in athletic adults demonstrated that tart cherry supplementation reduced muscle soreness (ES -0.44) and improved strength recovery (ES -0.78). It also showed reductions in CRP and IL-6, indicating anti-inflammatory effects, though no consistent effect was found on creatine kinase or TNF-α.
https://www.nature.com/articles/s41430-022-01138-x – This source, while not directly cited as a primary study in the provided text, likely contributes to the understanding of tart cherry's effects on psychomotor speed. It suggests a trend towards improved psychomotor speed but indicates insufficient support for significant cognitive or mood benefits from tart cherry supplementation.
https://www.nutraingredients-usa.com/Article/2021/02/11/Meta-analysis-finds-tart-cherry-juice-effective-exercise-recovery-aid/ – This article discusses a meta-analysis that found tart cherry juice to be an effective aid for exercise recovery. It highlights the ingredient's role in reducing muscle soreness and improving strength recovery, reinforcing the findings from other systematic reviews on its benefits for athletes.