natural Cherry flavor
Also known as: Natural Cherry Flavor, Tart Cherry, Montmorency Cherry, Prunus cerasus
Overview
Prunus cerasus, commonly known as tart cherry, is a species of cherry widely used for its fruit, particularly the Montmorency variety. While 'Natural Cherry Flavor' can refer to a flavoring agent, the health benefits are primarily associated with tart cherry extracts, juices, or concentrates, which are rich in bioactive compounds like anthocyanins and polyphenols. These compounds contribute to its antioxidant and anti-inflammatory properties. Tart cherry is primarily consumed as a dietary supplement for its purported benefits in exercise recovery, reduction of muscle soreness, and inflammation modulation. Research on tart cherry supplements is moderate, with several randomized controlled trials and meta-analyses supporting its efficacy, especially in the context of exercise recovery. The quality of evidence is good for bioactive-rich tart cherry products, but limited for isolated 'natural cherry flavor' without these active components.
Benefits
Tart cherry supplementation has demonstrated statistically significant benefits in several areas, primarily related to exercise recovery. A meta-analysis of 14 randomized controlled trials (RCTs) involving 294 participants showed small to moderate effect sizes for reducing exercise-induced muscle soreness (ES = -0.44), improving recovery of muscular strength (ES = -0.78), and enhancing muscular power (ES = -0.53). Specific improvements were noted in jump height (ES = -0.82) and sprint time (ES = -0.32) after strenuous exercise. These benefits are most pronounced in young, healthy adults engaged in intense physical activity. Additionally, tart cherry has shown small but significant reductions in inflammatory biomarkers such as C-reactive protein (ES = -0.46) and interleukin-6 (ES = -0.35), indicating its anti-inflammatory properties. The strength of evidence for these benefits is considered moderate to good, based on multiple RCTs and meta-analyses, suggesting meaningful clinical significance for athletes and active individuals.
How it works
The primary mechanism of action for tart cherry's benefits lies in its rich content of anthocyanins and polyphenols. These bioactive compounds exert potent antioxidant and anti-inflammatory effects. They work by reducing oxidative stress, which is often induced by strenuous exercise and contributes to muscle damage and soreness. By modulating inflammatory signaling pathways, tart cherry helps to decrease the production of pro-inflammatory cytokines, such as interleukin-6 (IL-6) and tumor necrosis factor-alpha (TNF-alpha), and acute phase proteins like C-reactive protein. This reduction in inflammation and oxidative damage supports faster muscle repair and recovery. While anthocyanins are absorbed and metabolized, their bioavailability is moderate, and the specific formulation (juice, powder, concentrate) can influence their absorption and efficacy within the body's systems.
Side effects
Tart cherry supplements are generally considered safe, with no serious adverse events consistently reported in clinical trials at typical dosages. Common side effects are rare, and no significant data indicates frequent or severe adverse reactions. There are no well-documented drug interactions, though caution is advised if combined with anticoagulants due to a theoretical potential for mild antiplatelet effects, although this is not firmly established. No specific contraindications have been identified. However, data on special populations such as children, pregnant women, or lactating women are limited, and therefore, use in these groups should be approached with caution and under medical supervision. Overall, tart cherry products, when consumed within recommended dosage ranges, have a favorable safety profile.
Dosage
Optimal dosage ranges for tart cherry vary by product and form, but studies typically used 1-2 servings per day of tart cherry juice or an equivalent amount of powder or concentrate. This often corresponds to approximately 30-60 mL of tart cherry juice concentrate daily. The minimum effective dose appears to be within this range, and doses used in randomized controlled trials for up to 16 days have been well tolerated, suggesting a good safety margin. The maximum safe dose is not precisely defined but has not been exceeded in current research. For exercise recovery benefits, supplementation is often recommended before, during, and after exercise. Tart cherry is commonly available in juice, powder, or capsule forms, often standardized for anthocyanin content. Consuming tart cherry with meals may enhance the bioavailability of its active compounds, though no specific cofactors are required.
FAQs
Is natural cherry flavor the same as tart cherry extract?
No, 'natural cherry flavor' is primarily a flavoring agent, while tart cherry extract contains measurable bioactive compounds like anthocyanins and polyphenols responsible for health benefits.
Can natural cherry flavor alone provide exercise recovery benefits?
Evidence supports benefits from tart cherry supplements rich in bioactives, not from flavor alone. The therapeutic effects are linked to the active compounds, not just the taste.
How soon can benefits from tart cherry be expected for muscle soreness?
Benefits on muscle soreness and recovery typically appear after approximately one week of consistent tart cherry supplementation, especially when taken around strenuous exercise.
Is it safe to consume tart cherry daily?
Yes, tart cherry supplements are generally considered safe for daily consumption within the studied dosage ranges, with no serious adverse effects reported in clinical trials.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/33440334/ – This systematic review and meta-analysis of 14 RCTs (n=294) investigated tart cherry supplementation on exercise recovery. It found small to moderate effect sizes for reduced muscle soreness (ES = -0.44), improved strength recovery (ES = -0.78), and reduced inflammation (CRP ES = -0.46). The study highlights the efficacy of tart cherry in mitigating exercise-induced muscle damage and improving recovery metrics, despite some variability in dosing and participant fitness levels.
- https://www.nutraingredients-usa.com/Article/2021/02/11/Meta-analysis-finds-tart-cherry-juice-effective-exercise-recovery-aid/ – This article summarizes the findings of the Hill et al. (2021) meta-analysis, confirming tart cherry juice's efficacy in attenuating exercise-induced muscle damage and improving recovery. It notes that sample sizes in the included studies ranged from 10-54 participants, with supplementation durations typically between 7 and 16 days, supporting the clinical relevance of tart cherry supplements for athletes.
- https://www.performancelab.com/blogs/sleep/best-tart-cherry-dietary-supplement – This review discusses the benefits of tart cherry supplements, particularly highlighting the anti-inflammatory and sleep-enhancing properties linked to its bioactive compounds. It emphasizes the importance of quality standards for supplements, such as those found in specific tart cherry powders like CherryPURE®, and cautions that 'flavor alone' does not confer these health benefits.
- https://onlinelibrary.wiley.com/doi/10.1155/2020/7976130 – This source provides additional context on the clinical testing and benefits of tart cherry, reinforcing its role in reducing inflammation and aiding recovery. It underscores that the therapeutic effects are attributed to the rich profile of anthocyanins and other polyphenols present in the fruit, distinguishing it from mere flavoring agents.
Recommended Articles
Herbal Boosters & COVID-19 Antivirals: Safe Mix?
Herbal supplements may interact with COVID-19 antivirals, requiring careful consideration and further research.
Top Ingredients for Healthy Weight Management
Dietary fiber, protein, omega-3 fatty acids, and water are crucial for managing a healthy weight.
Top Immune Support Ingredients: What Works?
Vitamin D, zinc, and echinacea are key ingredients in immune support supplements, backed by scientific evidence.
Top Anti-Inflammatory Supplement Ingredients
Curcumin, omega-3 fatty acids, CBD, and Vitamin D are proven to effectively reduce chronic inflammation.