Cherrypure Tart Cherry Extract
Also known as: Tart Cherry, Montmorency Cherry, Prunus cerasus, Tart Cherry Juice, Tart Cherry Powder, Tart Cherry Capsules, Tart Cherry Extract
Overview
Tart cherries (*Prunus cerasus*), particularly from the Montmorency cultivar, are celebrated for their rich content of polyphenols, especially anthocyanins, which confer antioxidant and anti-inflammatory properties. These cherries are commonly available in various supplement forms, including juices, powders, and capsules. Research highlights their potential benefits for various outcomes, including exercise recovery, alleviating muscle soreness, enhancing sleep quality, and managing inflammation. A growing body of systematic reviews has established their efficacy, particularly for athletes seeking improved recovery post-exercise. The extract's popularity stems from its effective performance support and appealing nutritional profile.
Benefits
Tart cherry extract is associated with several evidence-based benefits. Studies indicate it can reduce muscle soreness with a small effect size (ES = -0.44), improve recovery in muscular strength (ES = -0.78) and power (ES = -0.53), and lower inflammation markers like CRP and IL-6. Additionally, tart cherry juice concentrate has been shown to improve sleep quality by increasing urinary melatonin levels. Athletes are the primary population experiencing the most profound recovery benefits, typically observed within a few days to a week of supplementation. The quality of research reflects a moderate level of confidence in these outcomes, supported by multiple systematic reviews.
How it works
Tart cherry polyphenols, particularly anthocyanins, exhibit significant antioxidant and anti-inflammatory properties. They help reduce exercise-induced muscle damage by mitigating inflammatory responses via biological pathways involving key markers such as CRP and IL-6. Additionally, these compounds facilitate sleep regulation through interactions with melatonin pathways. The efficacy of these bioactive compounds may vary based on the supplement form and the individual's digestive processes, influencing their absorption and overall effectiveness.
Side effects
Tart cherry extract is generally regarded as safe when consumed at recommended dosages, with few significant adverse effects reported in clinical studies. While most individuals tolerate it well, mild gastrointestinal discomfort may occur in some cases. There are no well-documented drug interactions; however, those taking blood thinners should exercise caution due to potential anti-coagulant effects of polyphenols. Individuals with allergies to cherries or related stone fruits are advised to avoid the extract. Pregnant or breastfeeding women should consult healthcare professionals before use to ensure safety in their specific circumstances.
Dosage
The standard effective dosage of tart cherry extract typically ranges from 250 to 500 mg per day, supplying around 100-200 mg of anthocyanins. Research has assessed a diversity of dosages, ranging from 143 to 2,140 mg per day of total polyphenols. Although no explicit maximum safety limit has been established, dosages exceeding 2,000 mg per day remain largely unexplored in studies. For optimal benefits, it is suggested to take the supplement before and after exercise. It is available in several forms, including powder, juice concentrate, and capsules, with absorption potentially enhanced by dietary practices and hydration.
FAQs
Is tart cherry extract safe?
Yes, tart cherry extract is generally considered safe, but individuals on blood thinners or with gastrointestinal sensitivities should consult a healthcare provider.
When is the best time to take tart cherry extract?
For optimal recovery benefits, it's best taken before and after exercise.
What results can I expect from taking tart cherry extract?
You may experience reduced muscle soreness, improved strength and power recovery, and better sleep quality.
Can I rely on tart cherry extract alone for recovery?
No, it should complement a balanced recovery strategy including rest, hydration, and nutrition.
