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Cherrypure

Also known as: Montmorency tart cherry, Tart cherry juice, Cherrypure, Tart Cherry (Prunus cerasus)

Overview

Tart cherries, particularly Montmorency cherries, are distinguished by their deep red color and high levels of anthocyanins, which are potent antioxidants responsible for the fruit's health benefits. They are sourced from the Prunus cerasus tree and are commonly available in juice, extract, and powdered forms. The primary applications of tart cherries include reducing inflammation, aiding exercise recovery, and potentially enhancing athletic performance. Moderate research supports their use in these areas, particularly in contexts like post-exercise recovery. While some studies demonstrate significant health benefits, the overall body of evidence can be inconsistent, highlighting the need for further investigation into long-term effects and broader health implications.

Benefits

The benefits associated with tart cherry supplementation include: 1. **Exercise Recovery**: Research indicates a reduction in muscle soreness (effect size = -0.44) and improved recovery of muscular strength (effect size = -0.78), making it particularly beneficial for athletes. 2. **Endurance Performance**: Some studies report a small significant improvement in endurance performance (SMD = 0.36), suggesting it may enhance stamina during prolonged exercise. 3. **Inflammation Reduction**: Evidence shows tart cherries can decrease inflammation markers like C-reactive protein (effect size = -0.46) and Interleukin-6 (effect size = -0.35), contributing to overall inflammatory response management. Athletes and those engaged in strenuous activities may experience the most pronounced benefits, and initial effects are often seen within days to a week of supplementation.

How it works

The primary mechanism of action for tart cherries involves their high content of anthocyanins, which exert antioxidant and anti-inflammatory properties. These compounds interact with biological pathways related to inflammation, such as modulating cytokine production and reducing oxidative stress. Anthocyanins may influence signaling pathways like NF-κB and COX-2, thereby potentially resulting in reduced inflammation and enhanced blood circulation that aids physical performance.

Side effects

Tart cherries are generally recognized as safe for most individuals. Common side effects (>5%) include gastrointestinal upset, which occurs more frequently in sensitive individuals. Rare side effects are largely undocument; reports of adverse effects are minimal, with less than 1% indicating significant health risks. Important considerations include potential interactions with blood thinners, necessitating caution when consumed alongside anticoagulants. While no serious contraindications have been established, those allergic to cherries should avoid them. Pregnant and breastfeeding women are advised to consult healthcare providers before beginning supplementation, as safety data in these populations is limited.

Dosage

Recommended dosages for tart cherry extract typically range between 250-500 mg of anthocyanins per day. For optimal benefits regarding exercise recovery, a higher intake of 500-1000 mg is often suggested. Lower doses may be effective, but the range often recommended aligns with improving outcomes post-exercise. Absorption is better when taken with food, which may help maximize the benefits. There is no established maximum safe dose, though doses up to 1000 mg have been used without major adverse effects. For best results, individuals may take tart cherry supplements 1-2 weeks before and during high-intensity training periods.

FAQs

How long does it take to see benefits?

Benefits are typically observed within a few days to a week of consistent supplementation.

Is it safe for everyone?

Generally considered safe, though individuals with allergies to cherries or on certain medications should consult a healthcare provider.

When should I take it?

For optimal results, tart cherry supplements should be taken consistently before and during periods of intense exercise.

What can I expect?

Users can expect reduced muscle soreness and a potential improvement in endurance performance.

Does it improve blood pressure?

No significant effect on blood pressure has been found in current research.

Research Sources

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 evaluating the effects of tart cherry concentrate on endurance performance, demonstrating a significant improvement in performance metrics (SMD = 0.36) across randomized controlled trials.
https://pubmed.ncbi.nlm.nih.gov/31986108/ – This systematic review found that tart cherry supplementation significantly reduced muscle soreness and enhanced recovery of strength and power after exercise.
https://pubmed.ncbi.nlm.nih.gov/35108661/ – Focused on the effects of cherry supplementation, this study indicated no significant impact on blood pressure, reinforcing the need for more targeted research on cardiovascular effects.
https://pubmed.ncbi.nlm.nih.gov/36038032/ – This meta-analysis corroborated findings regarding the anti-inflammatory properties of tart cherry, linking supplementation to lowered inflammatory markers and improved athletic recovery.
https://pubmed.ncbi.nlm.nih.gov/33440334/ – A randomized controlled trial providing evidence that tart cherries can beneficially influence muscle recovery post-exercise through various biochemical pathways.