Montmorency Cherry Fruit Concentrate
Also known as: Montmorency Cherry, Tart Cherry, Montmorency Cherry Fruit Concentrate, Prunus cerasus (Montmorency variety)
Overview
Montmorency cherry fruit concentrate is derived from the Montmorency tart cherry, a variety of sour cherry known for its high content of anthocyanins, which are powerful antioxidants. It is primarily used as a dietary supplement for its potential benefits in exercise recovery and cardiovascular health. The concentrate is available in various forms, including juice, powder, and capsules. Montmorency cherries are sourced mainly from North America. Research suggests that Montmorency cherry concentrate may reduce muscle soreness and improve muscle strength post-exercise due to its anti-inflammatory properties. The quality of available evidence varies, with some systematic reviews and meta-analyses providing strong support for certain benefits, particularly in exercise recovery. Further research is needed to fully understand its effects on cardiovascular health and other potential applications.
Benefits
Montmorency cherry concentrate has been shown to enhance exercise recovery by reducing muscle soreness and improving muscle strength post-exercise. A meta-analysis found significant improvements in muscle strength recovery and reductions in muscle soreness after exercise. Athletes and individuals engaging in strenuous exercise may benefit from reduced muscle damage and improved recovery times. There is some evidence suggesting potential benefits for cardiovascular health, though more research is needed to confirm these effects. The effect sizes vary, but generally, tart cherry supplementation shows moderate to large effects on muscle soreness and strength recovery. Benefits are typically observed within a few days of supplementation, particularly when consumed before, during, and after exercise.
How it works
The primary mechanism of action involves the reduction of inflammation through the inhibition of pro-inflammatory cytokines like IL-6 and TNF-alpha. Anthocyanins in Montmorency cherries are believed to play a key role in this process. It interacts with the musculoskeletal and cardiovascular systems by reducing oxidative stress and inflammation. Anthocyanins target various pathways involved in inflammation and oxidative stress. The bioavailability of anthocyanins from Montmorency cherry concentrate is generally good, though specific absorption rates can vary.
Side effects
Montmorency cherry concentrate is generally considered safe when consumed in typical dietary supplement amounts. The most common side effect is gastrointestinal upset, which may occur in some individuals. Allergic reactions are rare but possible. There are no well-documented rare side effects. Due to its anti-inflammatory properties, it may interact with blood thinners, potentially increasing the risk of bleeding. There are no well-documented contraindications, though caution is advised for those with allergies to cherries. Pregnant or breastfeeding women should consult healthcare providers before use. It is important to monitor for any adverse reactions and discontinue use if they occur.
Dosage
The minimum effective dose is typically around 1-2 servings per day, with each serving containing approximately 480 mg of anthocyanins. Optimal dosage ranges are between 480-960 mg of anthocyanins per day. The maximum safe dose is not well-established, but doses above 960 mg are less commonly studied. For recovery benefits, it is best consumed before, during, and after exercise. Juice, concentrate, or powder forms are commonly used. Bioavailability may be influenced by the presence of other nutrients or the timing of consumption. No specific cofactors are required for its effectiveness.
FAQs
How often should it be consumed for optimal benefits?
Typically, daily consumption is recommended for consistent benefits, especially when taken around exercise sessions to aid in recovery.
Is it safe for everyone?
Generally safe, but individuals with allergies or taking certain medications, such as blood thinners, should consult a healthcare provider before use.
When is the best time to take it?
It is best consumed around exercise for recovery benefits, such as before, during, and after workouts.
What results can I expect?
Users may experience reduced muscle soreness and improved recovery times after exercise with regular consumption.
Is it a cure-all for muscle damage?
No, it is not a cure-all but rather a supportive supplement that can aid in reducing inflammation and muscle soreness.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/33440334/ – This study is a systematic review and meta-analysis on tart cherry supplementation. It found that tart cherry supplementation is effective in reducing muscle soreness and improving recovery after exercise, based on 14 recovery studies with sample sizes ranging from 10 to 54 participants.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9900077/ – This meta-analysis focused on the effects of tart cherry juice on body composition. The study included six trials with a total of 126 subjects and found no significant impact on body weight, BMI, fat mass, or other anthropometric measures.
- https://journals.lww.com/annals-of-medicine-and-surgery/fulltext/2025/02000/the_effect_of_tart_cherry_juice__tcj_.49.aspx – This study examined the influence of Montmorency cherry concentrate on cardiometabolic health indices over a 3-month period. It provided insights into potential cardiovascular benefits, though the authors suggest that more research is needed for conclusive evidence.
- https://www.nutraingredients-usa.com/Article/2021/02/11/Meta-analysis-finds-tart-cherry-juice-effective-exercise-recovery-aid/ – This article summarizes a meta-analysis that found tart cherry juice to be an effective exercise recovery aid. The meta-analysis supports the use of tart cherry juice for reducing muscle soreness and improving recovery after exercise.
- https://www.mdpi.com/2072-6643/13/5/1417 – This study investigates the effects of Montmorency tart cherry supplementation on various health outcomes. It provides a comprehensive overview of the potential benefits of tart cherry consumption, including its antioxidant and anti-inflammatory properties.