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Organic Tart Cherry Concentrate

Also known as: Tart cherry, Montmorency cherry, Tart cherry juice, Tart cherry concentrate, Prunus cerasus

Overview

Tart cherry concentrate is a dietary supplement derived from the juice of tart cherries (*Prunus cerasus*), known for their high concentration of anthocyanins and other polyphenols. These compounds give the fruit its characteristic deep red color and are believed to be responsible for many of its health benefits. Primarily, tart cherry concentrate is used to reduce muscle soreness and inflammation, improve exercise recovery, and potentially manage blood sugar levels. It is considered a functional food due to its potential health benefits beyond basic nutrition. Research on tart cherry concentrate is moderately mature, with several systematic reviews and meta-analyses supporting its efficacy. Available evidence is generally of good quality, with well-designed randomized controlled trials (RCTs) providing evidence for its benefits in exercise recovery and inflammation reduction. Both juice and concentrate forms are available, with concentrates offering more convenience due to their higher concentration of active compounds.

Benefits

Tart cherry concentrate offers several evidence-based benefits, particularly for athletes and individuals engaging in strenuous exercise. A systematic review and meta-analysis indicated a small beneficial effect in reducing muscle soreness (ES = -0.44, 95% CI [-0.87, -0.02]) and a moderate beneficial effect on recovery of muscular strength (ES = -0.78, 95% CI [-1.11, -0.46]). Furthermore, tart cherry concentrate has been shown to improve endurance exercise performance. Secondary benefits include inflammation reduction, with small effects observed for reducing C-reactive protein (ES = -0.46, 95% CI [-0.93, -0.00]) and Interleukin-6 (ES = -0.35, 95% CI [-0.68, -0.02]). Additionally, tart cherry juice consumption has been linked to a significant reduction in fasting blood sugar levels (WMD = −0.51 mg/dL). These benefits are typically observed within a few days to a week after starting supplementation, making it a valuable addition to recovery protocols.

How it works

The anti-inflammatory effects of tart cherry concentrate are primarily attributed to its high concentration of polyphenols, especially anthocyanins. These compounds modulate inflammatory pathways by reducing oxidative stress and inflammation throughout the body. While the exact molecular targets are not fully understood, polyphenols are known to interact with various inflammatory mediators, potentially influencing the production of cytokines and other signaling molecules. This interaction with body systems aids in muscle recovery and may improve metabolic health. The bioavailability of anthocyanins from tart cherry concentrate is relatively low, but they are still effective in reducing inflammation and improving recovery due to their potent antioxidant properties.

Side effects

Tart cherry concentrate is generally considered safe when consumed in typical dietary amounts. The most common side effect is gastrointestinal upset, which may occur in some individuals. Uncommon side effects include allergic reactions, although these are rare. There are no well-documented rare side effects. Due to its anti-inflammatory properties, tart cherry concentrate may interact with blood thinners, potentially increasing the risk of bleeding. There are no specific contraindications, but caution is advised for individuals with allergies to cherries or related fruits. Pregnant or breastfeeding women should consult healthcare providers before using any supplement. Overall, tart cherry concentrate has a favorable safety profile when used responsibly, but awareness of potential interactions and individual sensitivities is important.

Dosage

The minimum effective dose of tart cherry concentrate is typically around 200-400 mg of anthocyanin-rich concentrate per day. For exercise recovery benefits, an optimal dosage range is 400-600 mg per day. The maximum safe dose is not well-established, but doses above 1,000 mg per day are not commonly studied. For exercise recovery, it is best taken before and after exercise. Both juice and concentrate forms are effective, but concentrates may offer more convenience. Bioavailability may be enhanced with food intake. There are no specifically required cofactors. It's important to start with a lower dose to assess tolerance and gradually increase as needed, while staying within the recommended ranges to minimize potential side effects.

FAQs

How long does it take to see benefits?

Benefits from tart cherry concentrate are typically observed within a few days to a week of consistent use.

Is tart cherry concentrate safe for everyone?

It is generally safe, but individuals with allergies to cherries or related fruits should exercise caution.

When should I take tart cherry concentrate?

For exercise recovery, it is best taken before and after exercise to maximize its benefits.

What results can I expect from taking tart cherry concentrate?

You can expect reduced muscle soreness and improved recovery after exercise with regular use.

Does tart cherry concentrate only work for athletes?

No, it can benefit anyone experiencing muscle soreness, not just athletes, due to its anti-inflammatory properties.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/33440334/ – This systematic review and meta-analysis of 14 studies found that tart cherry supplementation aids in reducing muscle soreness and improving muscle strength recovery. The study highlights the potential benefits of tart cherry for exercise-induced muscle damage, though it notes variability in study designs and dosages.
https://www.mdpi.com/1661-3821/5/2/12 – This meta-analysis, including 272 participants across 10 RCTs, showed that tart cherry juice consumption significantly reduced fasting blood sugar levels. The study suggests that tart cherry juice may have a role in blood sugar management, but acknowledges limitations due to the limited sample size in some included studies.
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2021.652094/full – This research explores the impact of tart cherry concentrate on various health markers. It provides a comprehensive overview of the potential benefits, including anti-inflammatory and antioxidant effects, and discusses the mechanisms of action related to its bioactive compounds.
https://www.spandidos-publications.com/10.3892/ijfn.2020.12 – This study investigates the effects of tart cherry supplementation on exercise performance and recovery. It examines various outcomes, such as muscle soreness and strength, and provides insights into the optimal timing and dosage for maximizing the benefits of tart cherry concentrate.
https://www.sportsrd.org/wp-content/uploads/2020/07/Effect_of_Tart_Cherry_Concentrate_on_Endurance_Exercise_Performance_A_Meta_analysis.pdf – This meta-analysis, involving 147 participants, found that tart cherry concentrate improved endurance exercise performance. The studies varied from 7 days to 1.5 hours before exercise, suggesting both short-term and longer-term benefits, although the authors noted limitations due to the limited number of studies on acute performance benefits.