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Cherrypure Tart Cherry

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

Overview

Tart cherry supplements, such as Cherrypure Tart Cherry, are derived from Montmorency tart cherries, which are particularly rich in anthocyanins and other polyphenols. These compounds are responsible for the fruit's distinctive red color and its purported health benefits. Primarily, tart cherry supplements are utilized by athletes and active individuals to support exercise recovery, mitigate muscle soreness, and reduce inflammation. There is also some evidence suggesting potential improvements in endurance performance. The research supporting these uses is moderately mature, encompassing several randomized controlled trials (RCTs) and meta-analyses, with evidence quality ranging from good to high.

Benefits

Tart cherry supplementation offers several evidence-based benefits, particularly for exercise recovery and inflammation. A systematic review and meta-analysis of 14 RCTs found a small to moderate beneficial effect on reducing muscle soreness (effect size [ES] = -0.44) and improving the recovery of muscular strength (ES = -0.78) and power (ES = -0.53) following strenuous exercise. A large effect was noted on jump height recovery (ES = -0.82). Additionally, small but significant reductions in inflammatory markers like C-reactive protein (ES = -0.46) and interleukin-6 (ES = -0.35) have been observed, indicating anti-inflammatory properties. While some meta-analyses suggest improvements in endurance exercise performance, such as cycling time trials, these results are mixed and depend on study design and population. Importantly, a meta-analysis of 6 clinical trials showed no significant effects on body weight, BMI, fat mass, fat-free mass, waist circumference, or body fat percentage, indicating it does not aid in body composition changes.

How it works

The primary mechanism of action for tart cherry's benefits lies in its rich content of anthocyanins and polyphenols. These compounds possess potent antioxidant and anti-inflammatory properties. They work by modulating inflammatory cytokines, such as interleukin-6 (IL-6) and tumor necrosis factor-alpha (TNF-α), and by attenuating oxidative stress pathways. By reducing exercise-induced inflammation and oxidative damage, tart cherry compounds help to decrease muscle damage and promote faster recovery. The bioavailability of these anthocyanins is moderate, with plasma concentrations peaking within a few hours after consumption, allowing them to exert their systemic effects.

Side effects

Tart cherry supplements are generally considered safe for consumption, with a low incidence of adverse effects reported in clinical trials. The most common side effects, though rare, typically involve mild gastrointestinal discomfort, such as stomach upset or diarrhea, particularly in individuals with sensitive digestive systems. No significant or severe adverse events have been consistently documented across high-quality research studies. Furthermore, current research has not identified any significant drug interactions or contraindications that would preclude its use in healthy individuals. Pregnant or breastfeeding women, and individuals with pre-existing medical conditions, should consult a healthcare professional before starting any new supplement.

Dosage

Effective dosages of tart cherry in research studies typically range from 30 to 60 mL of tart cherry concentrate juice, or an equivalent amount of anthocyanins, usually around 40-60 mg per serving. For optimal benefits related to exercise recovery, supplementation protocols often involve daily intake for several days before and after strenuous exercise. For instance, common regimens include taking the supplement for 5 days prior to an intense exercise bout and continuing for 2 days afterward. While there is no established maximum safe dose, the dosages used in clinical trials have been well-tolerated without significant adverse effects. The form of the supplement (juice, concentrate, capsule) may influence absorption, but the key is consistent delivery of anthocyanin content.

FAQs

Is Cherrypure Tart Cherry effective for muscle soreness?

Yes, evidence supports a small to moderate reduction in muscle soreness and improved recovery of strength and power after strenuous exercise.

Does it aid weight loss or body composition?

No significant effects on body weight, BMI, fat mass, or body composition have been demonstrated in scientific studies.

Is it safe for daily use?

Yes, tart cherry supplements are generally considered safe for daily use with minimal and rare side effects reported.

When should it be taken?

For optimal recovery benefits, supplementation typically starts several days (e.g., 5 days) before and continues for a few days (e.g., 2 days) after intense exercise.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/33440334/ – This systematic review and meta-analysis of 14 RCTs found that tart cherry supplementation has small to moderate beneficial effects on reducing muscle soreness and improving recovery of muscular strength and power. It also noted small but significant reductions in inflammatory markers like C-reactive protein and interleukin-6, highlighting its anti-inflammatory properties.
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, focusing on endurance athletes, indicated some significant improvements in endurance exercise performance, specifically in cycling time trials. However, it acknowledged that results could be mixed due to variations in study designs and sample sizes, suggesting a moderate quality of evidence for this specific benefit.
https://pmc.ncbi.nlm.nih.gov/articles/PMC9900077/ – This systematic review and meta-analysis of 6 RCTs involving 126 subjects concluded that tart cherry juice had no significant effect on body composition parameters, including body weight, BMI, fat mass, fat-free mass, waist circumference, or body fat percentage. The findings were consistent across studies, indicating a lack of efficacy for weight management.