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Cherry Puree Powder

Also known as: Tart cherry, Montmorency cherry, Cherry puree powder, Freeze-dried tart cherry powder, Prunus cerasus

Overview

Cherry puree powder is a dietary supplement derived from freeze-dried tart cherries (Prunus cerasus), a fruit rich in beneficial polyphenols, particularly anthocyanins and flavonoids. It is primarily utilized for its antioxidant and anti-inflammatory properties, with growing research supporting its role in exercise recovery and potentially cardiovascular health. The evidence base for tart cherry powder is moderate, with several randomized controlled trials (RCTs) and meta-analyses investigating its effects, especially in the context of muscle soreness and inflammation. While some outcomes show small effect sizes or inconsistencies, the overall quality of evidence is good, indicating its potential as a functional food ingredient.

Benefits

Cherry puree powder, specifically from tart cherries, offers several evidence-based benefits: * **Exercise Recovery:** A meta-analysis of 14 RCTs demonstrated that tart cherry supplementation significantly reduces muscle soreness (effect size ES = -0.44) and improves the recovery of muscular strength (ES = -0.78) and power (ES = -0.53), including jump height (ES = -0.82) and sprint time (ES = -0.32). This benefit is particularly relevant for athletes and individuals engaging in strenuous physical activity. The evidence for this benefit is strong, supported by multiple high-quality RCTs. * **Anti-inflammatory Effects:** Tart cherry powder has been shown to induce small but statistically significant reductions in inflammatory markers such as C-reactive protein (CRP, ES = -0.46) and interleukin-6 (IL-6, ES = -0.35) in non-exercise related studies. This suggests a general anti-inflammatory action that could benefit various inflammatory conditions. The evidence is moderate, based on meta-analyses of RCTs. * **Cardiovascular Lipid Profile:** While human data are limited and inconclusive, animal studies using Cornelian cherry (a related species) have shown significant decreases in LDL cholesterol, triglycerides, and total cholesterol. This benefit requires further investigation in human trials to confirm its relevance. The evidence for this benefit is currently weak in humans. * **Cognition and Mood:** Current evidence is limited, with a meta-analysis suggesting no strong effect of cherry supplementation on cognition or mood. More research is needed to draw definitive conclusions.

How it works

Cherry puree powder exerts its effects primarily through its rich content of anthocyanins and other phenolic compounds. These bioactive compounds act as potent antioxidants, scavenging free radicals and reducing oxidative stress in the body. They also exhibit anti-inflammatory properties by modulating the production and activity of inflammatory cytokines, such as interleukin-6 (IL-6) and C-reactive protein (CRP). In the context of exercise, this mechanism helps to reduce exercise-induced muscle damage, inflammation, and oxidative stress, thereby aiding in faster muscle recovery and improved function. The potential lipid-lowering effects observed in animal models may involve the modulation of enzymes involved in lipid metabolism. The bioavailability of these anthocyanins can vary, influenced by the food matrix and co-ingested nutrients.

Side effects

Cherry puree powder is generally considered safe for consumption, with no significant adverse effects reported in randomized controlled trials at typical daily doses (around 1.7 g of freeze-dried powder or equivalent). Studies involving various populations, including the elderly and overweight individuals, have not documented any serious side effects or drug interactions. While specific contraindications are not well-established, individuals with known allergies to cherries should avoid this supplement. As with any dietary supplement, it is advisable to consult a healthcare professional before starting supplementation, especially for pregnant or breastfeeding women, individuals with pre-existing medical conditions, or those taking other medications. Mild gastrointestinal discomfort, such as bloating or diarrhea, could theoretically occur with very high doses, but this is not commonly reported at recommended intake levels. Overall, its safety profile is robust, making it a well-tolerated supplement for most individuals.

Dosage

The effective dosage of freeze-dried tart cherry powder, as observed in clinical trials, typically ranges around 1.7 grams per day. This amount usually provides approximately 226 mg of anthocyanins. For exercise recovery benefits, supplementation duration varies from a few days to several weeks, often timed around exercise bouts. For general anti-inflammatory effects, consistent daily intake over a longer period may be more beneficial. There are no established upper limits for tart cherry powder, but adhering to research-backed dosages is recommended. The form of the supplement (e.g., powder, capsule, juice) can influence absorption, but freeze-dried powder is known to retain a high concentration of polyphenols. Always follow product-specific instructions and consult a healthcare professional for personalized dosage advice.

FAQs

Is cherry puree powder effective for muscle recovery?

Yes, evidence from multiple studies supports moderate benefits in reducing muscle soreness and improving strength and power recovery after strenuous exercise.

Does it improve cardiovascular health?

Animal studies suggest potential improvements in lipid profiles, but human clinical data are currently insufficient to draw firm conclusions regarding cardiovascular benefits.

Are there any side effects?

Cherry puree powder is generally safe with minimal reported side effects in studies at typical doses. No serious adverse effects or drug interactions have been documented.

How long does it take to see benefits?

Effects on muscle recovery can be noticed within days of supplementation, while anti-inflammatory benefits may require consistent use over a longer period, typically weeks.

Research Sources

https://aura.abdn.ac.uk/bitstream/2164/19605/1/Gholami_et_al_Beneficial_Effect_Complementary_Therapies_vor.pdf – This systematic review and meta-analysis of 14 RCTs found small but significant reductions in inflammatory markers like CRP and IL-6 with tart cherry supplementation. It also noted benefits for muscle recovery, highlighting the anti-inflammatory potential of tart cherries in various populations.
https://pubmed.ncbi.nlm.nih.gov/34401109/ – This meta-analysis, primarily of animal studies, investigated the effects of Cornelian cherry on lipid profiles. It reported significant reductions in LDL cholesterol, triglycerides, and total cholesterol, suggesting a potential role in cardiovascular health, though human relevance needs further research.
https://www.nature.com/articles/s41430-022-01138-x – This systematic review and meta-analysis of 16 studies on chronic fruit supplementation, including some on cherries, found no strong evidence to support significant improvements in cognition or mood. It highlighted the need for more targeted research in this area.
https://pubmed.ncbi.nlm.nih.gov/33440334/ – This high-quality systematic review and meta-analysis of 14 RCTs focused on exercise populations. It concluded that tart cherry supplementation provides moderate benefits in reducing muscle soreness and improving strength and power recovery, along with small anti-inflammatory effects.