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Montmorency Cherry

Also known as: Montmorency cherry, tart cherry, Prunus cerasus

Overview

Montmorency cherry, a cultivar of *Prunus cerasus*, is a tart cherry variety distinguished by its high concentration of polyphenols, particularly anthocyanins. These bioactive compounds are recognized for their potent antioxidant and anti-inflammatory properties. As a functional food and dietary supplement, Montmorency cherry is primarily utilized to support exercise recovery, mitigate inflammation, and promote overall wellness. Extensive research, including multiple randomized controlled trials and meta-analyses, has investigated its efficacy, especially in relation to muscle recovery and inflammatory responses. While evidence for these benefits is robust, its effects on other health outcomes, such as body composition and gut microbiome modulation, are less conclusively established. It is commonly consumed as juice, concentrate, or in capsule form.

Benefits

Montmorency cherry offers several evidence-based benefits, primarily due to its rich polyphenol content: - **Exercise Recovery:** Strong evidence from a systematic review and meta-analysis of 14 randomized controlled trials indicates that Montmorency tart cherry supplementation significantly reduces muscle soreness (moderate effect size) and improves the recovery of muscular strength and power (moderate to large effect sizes) following strenuous exercise. It also modestly reduces inflammatory markers like C-reactive protein and interleukin-6, suggesting an anti-inflammatory role in post-exercise recovery. - **Inflammation Reduction:** Beyond exercise, the anthocyanins in Montmorency cherry contribute to a general reduction in systemic inflammation, as evidenced by the modest decrease in inflammatory markers observed in some studies. This anti-inflammatory action is a key mechanism behind its various health benefits. - **Antioxidant Support:** The high concentration of anthocyanins provides significant antioxidant capacity, helping to combat oxidative stress in the body. This is particularly relevant in contexts of intense physical activity where oxidative damage can contribute to muscle fatigue and soreness. Conversely, current research does not support significant benefits for body composition (e.g., weight, BMI, fat mass) or consistent modulation of the gut microbiome in healthy individuals.

How it works

Montmorency cherries exert their beneficial effects primarily through their abundant polyphenol content, especially anthocyanins. These compounds possess strong antioxidant and anti-inflammatory properties. Upon consumption, anthocyanins are absorbed and can reduce oxidative stress by neutralizing free radicals, which are generated during intense exercise or inflammatory processes. They also modulate inflammatory pathways, potentially by inhibiting pro-inflammatory enzymes and cytokines such as interleukin-6 and C-reactive protein. This dual action of reducing oxidative damage and inflammation helps to mitigate exercise-induced muscle soreness, accelerate muscle repair, and improve recovery of strength and power. The exact molecular targets and bioavailability can vary, but the overall mechanism centers on their ability to counteract cellular stress and inflammation.

Side effects

Montmorency cherry supplementation is generally considered safe for most individuals, with a low incidence of adverse effects reported in scientific literature. The reviewed randomized controlled trials and meta-analyses have not documented any significant or severe side effects. Any side effects, if experienced, are typically mild and transient, such as minor gastrointestinal upset (e.g., stomach discomfort, diarrhea) in sensitive individuals, particularly with higher doses of juice concentrate. There are no major drug interactions or contraindications that have been consistently documented in the scientific literature. However, individuals with known allergies to cherries or other Rosaceae family plants should exercise caution. As with any supplement, pregnant or breastfeeding women, individuals with pre-existing medical conditions, or those taking prescription medications should consult a healthcare professional before starting supplementation to ensure safety and avoid potential interactions, although specific concerns for Montmorency cherry are minimal.

Dosage

Effective dosages of Montmorency cherry vary depending on the form and the specific health goal, but general guidelines can be derived from research studies. For exercise recovery and reduction of muscle soreness, common dosages typically range from 30 to 60 mL of tart cherry juice concentrate per day, or an equivalent amount of anthocyanins in capsule form. This is often taken once or twice daily, frequently around exercise periods (e.g., pre-exercise and post-exercise). The duration of supplementation in studies has ranged from a few days to several weeks, with benefits often observed after consistent daily intake. For general anti-inflammatory or antioxidant support, similar dosages are often used. While no definitive maximum safe dose has been established, doses used in clinical trials have been well-tolerated. It is important to note that the concentration of active compounds can vary between products, so following product-specific instructions or consulting a healthcare professional for personalized advice is recommended.

FAQs

Is Montmorency cherry effective for muscle recovery?

Yes, evidence supports modest to moderate benefits in reducing muscle soreness and improving strength and power recovery after strenuous exercise, primarily due to its anti-inflammatory and antioxidant properties.

Does it help with weight loss or body composition?

Current scientific evidence does not support significant effects of Montmorency cherry on body weight, BMI, fat mass, or other body composition measures.

Can it improve gut health?

Research on its effects on the gut microbiome is inconsistent and not well established, with some studies showing no significant modulation in healthy adults.

Is it safe?

Yes, Montmorency cherry supplements are generally considered safe with minimal and rare side effects reported in scientific studies. No major drug interactions have been documented.

Research Sources

  • https://pubmed.ncbi.nlm.nih.gov/33440334/ – This systematic review and meta-analysis by Hill et al. (2021) synthesized findings from 14 randomized controlled trials on tart cherry supplementation and exercise recovery. It concluded that tart cherry significantly reduces muscle soreness and improves the recovery of muscular strength and power, while also modestly reducing inflammatory markers like C-reactive protein and interleukin-6. The study highlights the anti-inflammatory and antioxidant benefits of tart cherry for athletes.
  • https://pmc.ncbi.nlm.nih.gov/articles/PMC9900077/ – Amini et al. (2023) conducted a systematic review and meta-analysis of 6 clinical trials investigating the effects of tart cherry juice on body composition. The study found no significant changes in body weight, BMI, fat mass, or waist circumference. It concluded that tart cherry does not have a meaningful impact on anthropometric measures, noting the low quality of evidence and relatively small sample sizes in the included trials.
  • https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2021.733057/full – Hillman et al. (2021) conducted a 30-day randomized controlled trial to assess the impact of Montmorency tart cherry supplementation on the gut microbiome and systemic inflammation in healthy adults. The study found no significant modulation of gut microbiota composition or systemic inflammatory markers. This suggests limited effects on gut health and inflammation in healthy individuals over this specific timeframe.

Supplements Containing Montmorency Cherry

Michelle's Miracle Original Formula by Cherry Works
82

Michelle's Miracle Original Formula

Cherry Works

Score: 82/100
Sleep Well by Liquid Health Naturals
68

Sleep Well

Liquid Health Naturals

Score: 68/100
Sleep NutriPowder by BioCare
70

Sleep NutriPowder

BioCare

Score: 70/100
Anti-E Complex by ILN Iron Labs Nutrition
70

Anti-E Complex

ILN Iron Labs Nutrition

Score: 70/100
Bee Rested by Unbeelievable Health
83

Bee Rested

Unbeelievable Health

Score: 83/100
Sleep Night 5-HTP by H&B Expert
63

Sleep Night 5-HTP

H&B Expert

Score: 63/100
MONTMORENCY CHERRY 6000MG by New Leaf products
80

MONTMORENCY CHERRY 6000MG

New Leaf products

Score: 80/100
UNWIND & SLEEP by ten percent club
73

UNWIND & SLEEP

ten percent club

Score: 73/100
Noobru™ Lucid Montmorency Cherry by Noobru™
83

Noobru™ Lucid Montmorency Cherry

Noobru™

Score: 83/100
snooze vegan gummies by STARPOWA
83

snooze vegan gummies

STARPOWA

Score: 83/100