Prunus Cerasifera
Also known as: Prunus cerasifera Ehrh., Cherry plum, Myrobalan plum, Prunus cerasifera
Overview
Prunus cerasifera, commonly known as cherry plum or myrobalan plum, is a species of plum native to Europe and Asia. It produces small, nutrient-dense fruits rich in polyphenols, anthocyanins, and other antioxidants. While direct research on Prunus cerasifera is limited, its health benefits are largely extrapolated from extensive studies on the closely related tart cherry (Prunus cerasus), which shares a similar phytochemical profile. Supplements derived from these fruits are primarily used for their potential to reduce inflammation, combat oxidative stress, and support exercise recovery. They are also investigated for their roles in cardiovascular health and cognitive function. The evidence base includes randomized controlled trials and systematic reviews, particularly for tart cherry, which serves as a strong proxy for understanding the effects of Prunus cerasifera.
Benefits
The benefits of Prunus cerasifera are largely inferred from research on tart cherry (Prunus cerasus) due to their similar bioactive compounds. These include: - **Exercise Recovery:** Strong evidence from a systematic review and meta-analysis indicates that tart cherry supplementation significantly reduces muscle soreness (effect size [ES] = -0.44), improves muscular strength recovery (ES = -0.78), and enhances muscular power (ES = -0.53), with notable improvements in jump height and sprint time recovery. This suggests benefits for athletes and individuals engaged in strenuous physical activity. - **Inflammation Reduction:** Tart cherry supplementation has been shown to reduce key inflammatory markers such as C-reactive protein (ES = -0.46) and Interleukin-6 (ES = -0.35), highlighting its anti-inflammatory properties. This benefit is relevant for managing chronic inflammatory conditions. - **Cognitive Function and Mood:** A double-blinded randomized controlled trial demonstrated that Montmorency cherry concentrate (a Prunus cerasus cultivar) improved cognitive function and mood over a 3-month period, likely due to its rich polyphenol content. This suggests potential benefits for brain health and mental well-being. - **Cardiovascular Health:** A GRADE-assessed systematic review and meta-analysis of RCTs reported a dose-dependent effect of tart cherry supplementation in lowering blood pressure and improving various inflammation biomarkers, indicating a positive impact on cardiovascular health. - **Lipid Profile:** While direct evidence for Prunus cerasifera is limited, related Prunus species have shown potential in improving lipid profiles, suggesting a possible benefit for cholesterol management.
How it works
The primary mechanism of action for Prunus cerasifera and related Prunus species is attributed to their rich content of **polyphenols** and **anthocyanins**, particularly compounds like cyanidin-3-glucoside. These bioactive compounds exert potent antioxidant and anti-inflammatory effects by scavenging free radicals, thereby reducing oxidative stress. They also modulate inflammatory pathways, leading to a decrease in pro-inflammatory cytokines such as Interleukin-6 (IL-6) and C-reactive protein (CRP). By reducing oxidative damage and inflammation, these compounds support muscle recovery post-exercise. Furthermore, they may improve endothelial function, contributing to cardiovascular benefits. The bioavailability of anthocyanins is moderate, with absorption occurring in the gut, and their metabolites subsequently exerting systemic effects throughout the body.
Side effects
Prunus cerasifera and related tart cherry supplements are generally considered well-tolerated and possess a good safety profile, as observed in clinical trials. Adverse effects are rare, mild, and typically involve gastrointestinal discomfort, such as stomach upset or diarrhea. No significant drug interactions have been consistently reported in the reviewed literature, nor are there widely recognized contraindications for its use. However, specific populations, including pregnant or breastfeeding women and children, have not been extensively studied, and therefore, caution is advised for these groups. Individuals with known allergies to other Prunus species (e.g., peaches, apricots) should also exercise caution. As with any supplement, it is recommended to consult a healthcare professional before starting supplementation, especially for individuals with pre-existing medical conditions or those taking other medications.
Dosage
Effective dosages for Prunus cerasifera, based on studies of tart cherry, typically range from **30 mL to 60 mL of tart cherry concentrate daily**, or an equivalent amount of total polyphenols, often around 200 mg. The duration of supplementation in research studies varies, from acute use over several days to chronic use extending up to three months, with benefits often observed within a few weeks. For exercise recovery, timing is crucial, with supplementation commonly administered both pre- and post-exercise. Supplements are available in various forms, including juice concentrate, capsules, and powders, and while bioavailability may vary slightly between these forms, all have demonstrated efficacy. There are no established upper limits specifically for Prunus cerasifera, but adhering to recommended dosages based on tart cherry research is advisable to ensure safety and efficacy.
FAQs
Is Prunus cerasifera the same as tart cherry?
No, Prunus cerasifera is cherry plum, while tart cherry is Prunus cerasus. They are distinct species but share similar phytochemicals and health effects, with most clinical evidence coming from tart cherry studies.
How soon can I expect to see benefits?
Some benefits, particularly for muscle recovery and inflammation, may be noticeable within days to weeks. Cognitive and cardiovascular benefits might require longer, typically up to three months of consistent supplementation.
Are there any safety concerns with Prunus cerasifera?
Generally, Prunus cerasifera and related tart cherry supplements are considered safe with minimal side effects, primarily mild gastrointestinal discomfort. No significant drug interactions have been reported.
What is the recommended dosage?
Based on tart cherry research, a typical daily dose is 30-60 mL of concentrate or an equivalent amount of polyphenols (around 200 mg). Dosage may vary based on the specific product and intended use.
Can pregnant women or children take this supplement?
There is limited research on the safety of Prunus cerasifera or tart cherry supplements in pregnant women or children. It is advisable to consult a healthcare professional before use in these populations.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9723490/ – This double-blind, placebo-controlled RCT investigated the effects of Montmorency cherry concentrate on cognitive function and mood over 3 months. It found significant improvements in both areas, attributing the benefits to the high polyphenol content of the cherry concentrate. The study was well-controlled and provides high-quality evidence for cognitive and mood enhancement.
- https://pubmed.ncbi.nlm.nih.gov/33440334/ – This systematic review and meta-analysis synthesized data from 14 RCTs on tart cherry supplementation. It concluded that tart cherry significantly reduced muscle soreness, improved muscular strength recovery, and enhanced muscular power, while also reducing inflammatory markers like CRP and IL-6. The study highlights the efficacy of tart cherry for exercise recovery and anti-inflammatory effects.
- https://www.bohrium.com/paper-details/dose-dependent-effect-of-tart-cherry-on-blood-pressure-and-selected-inflammation-biomarkers-a-grade-assessed-systematic-review-and-meta-analysis-of-randomized-controlled-trials/923179898581811227-41472 – This GRADE-assessed systematic review and meta-analysis of multiple RCTs examined the impact of tart cherry on cardiovascular health. It reported a dose-dependent reduction in blood pressure and improvements in inflammation biomarkers, suggesting a beneficial role for tart cherry in cardiovascular health management. The high-quality assessment reinforces the reliability of these findings.
- https://onlinelibrary.wiley.com/doi/full/10.1002/fsn3.4000 – This source discusses the potential benefits of related plum products, including various Prunus species, on improving lipid profiles in adults. While not directly focused on Prunus cerasifera, it provides contextual evidence for the broader Prunus genus's impact on metabolic health, suggesting a possible, though indirect, benefit for lipid management.