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Organic Cherry

Also known as: Prunus cerasus, Tart cherry, Sour cherry, Montmorency cherry

Overview

Tart cherries, scientifically known as *Prunus cerasus*, are a type of stone fruit celebrated for their high concentration of anthocyanins, potent antioxidants responsible for their vibrant color and numerous health benefits. Predominantly used to reduce inflammation, improve cardiovascular health, manage gout, and enhance recovery from exercise, tart cherries are a polyphenol-rich supplement available in various forms, including fresh fruit, juice, freeze-dried powder, and concentrate. The fruit is naturally rich in polyphenols, fiber, and other nutrients. Research on tart cherries is moderately to highly mature, with studies investigating their health benefits, though more long-term and large-scale studies are needed to confirm initial findings. The quality of available evidence varies, with some high-quality randomized controlled trials (RCTs) and observational studies, but also some inconsistencies and limitations in the existing research.

Benefits

Tart cherry consumption offers several evidence-based benefits. Studies indicate that both fresh tart cherry fruits and freeze-dried tart cherry powder can significantly lower serum uric acid levels, with fresh fruit showing a more pronounced effect, particularly in individuals with moderate to borderline uric acid levels. Furthermore, fresh tart cherries have been shown to improve lipid profiles by lowering total cholesterol, LDL, and triglycerides while increasing HDL cholesterol. Montmorency cherry concentrate (MCC) supplementation enhances functional recovery from exercise by conserving isometric muscle strength and upregulating antioxidant gene and protein expression, improving normalized maximum voluntary contraction by 17% at 24 hours post-exercise compared to placebo. Tart cherries also exhibit anti-inflammatory effects by reducing markers of inflammation, such as interleukin-6, tumor necrosis factor-alpha, and C-reactive protein. These benefits are particularly notable for athletes, individuals engaging in high-intensity exercise, and those with hyperlipidemia and gout. Benefits on uric acid levels and lipid profiles were observed after a 6-week intervention period, while exercise recovery benefits were seen within 24-48 hours post-exercise.

How it works

The primary mechanism of action for tart cherries lies in their high anthocyanin content. Anthocyanins act as antioxidants, scavenging oxygen free radicals and reducing oxidative stress. They also inhibit cyclooxygenase (COX) enzymes, reducing the production of inflammatory cytokines such as TNF-α and IL-6. Tart cherries interact with the cardiovascular system by improving lipid profiles and reducing inflammation. They also interact with the musculoskeletal system by enhancing exercise recovery and reducing muscle soreness. Anthocyanins target various molecular pathways involved in inflammation and oxidative stress, including COX enzymes, TNF-α, IL-6, and CRP. The bioavailability of anthocyanins from tart cherries can vary depending on the form of consumption, with freeze-dried powder and concentrate forms potentially having different absorption profiles compared to fresh fruit.

Side effects

Tart cherries are generally considered safe when consumed in moderate amounts. Common side effects are rare, though some individuals may experience gastrointestinal discomfort. Uncommon side effects, such as allergic reactions or intolerance, are also rare. No significant rare side effects have been reported. Potential interactions with medications for gout (e.g., allopurinol) and blood thinners are possible, though more research is needed to fully understand these interactions. Caution is advised for individuals with known allergies to cherries or stone fruits. Pregnant or breastfeeding women should consult healthcare providers before using tart cherry supplements due to limited research in these populations. It is important to monitor for any adverse reactions and discontinue use if any concerning symptoms arise.

Dosage

The minimum effective dose of tart cherries is not well-established, but studies have used doses ranging from 300g of fresh fruit to 500mg of freeze-dried powder per day. For exercise recovery, 500mg of Montmorency cherry concentrate (MCC) per day for 7 days before and 48 hours after exercise has been effective. For managing uric acid and lipid profiles, 300g of fresh fruit or 500mg of freeze-dried powder per day for 6 weeks has shown benefits. No maximum safe dose has been established, but high doses should be approached with caution due to potential gastrointestinal side effects. For exercise recovery, supplementation should start 7 days before and continue 48 hours after exercise. Fresh fruit, juice, and freeze-dried powder forms have different bioavailability and efficacy profiles. Bioavailability can be influenced by the form of consumption and individual digestive health. A balanced diet and adequate hydration can enhance absorption and efficacy.

FAQs

Are tart cherries safe to consume?

Tart cherries are generally safe, but individuals with allergies or those taking medications for gout or blood thinning should consult healthcare providers before use.

When should I take tart cherry supplements for exercise recovery?

For exercise recovery, start taking the supplement 7 days before and continue for 48 hours after exercise to maximize its benefits.

What results can I expect from taking tart cherry supplements?

You can expect improved exercise recovery, reduced uric acid levels, and improved lipid profiles, though individual results may vary based on several factors.

Are all forms of tart cherry supplements equally effective?

No, the form of tart cherry (fresh, juice, or supplement) can affect its efficacy. Fresh fruit may be more effective for some benefits due to its bioavailability.

Can tart cherries interact with other medications?

Yes, there are potential interactions with medications for gout and blood thinners. Consult with a healthcare provider if you are taking these medications.

Research Sources

https://www.jmchemsci.com/article_131095.html – This study investigated the protective effects of powdered tart cherry supplements on patients with moderate to high uric acid and hyperlipidemia over a 6-week period. The key finding was that fresh tart cherry fruits significantly lowered serum uric acid and improved lipid profiles more effectively than freeze-dried powder, suggesting that the form of consumption can impact the efficacy of tart cherry supplementation.
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2021.733057/full – This RCT examined the effects of 30 days of Montmorency tart cherry supplementation on healthy adults. The study found no significant changes in gut microbiome composition, inflammation markers, or glycemic control, indicating that tart cherry supplementation may not have significant effects in healthy individuals over a short duration.
https://pubmed.ncbi.nlm.nih.gov/34772901/ – This study assessed how tart cherry supplementation enhances skeletal muscle glutathione and recovery in athletes. The research showed that Montmorency cherry concentrate (MCC) supplementation enhanced functional recovery from exercise by conserving muscle strength and upregulating antioxidant gene and protein expression, highlighting its potential benefits for exercise recovery.