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Sweet Cherry Concentrate

Also known as: Prunus avium, Sweet Cherry Concentrate, Tart Cherry Concentrate, Prunus cerasus

Overview

Sweet cherry concentrate is a dietary supplement derived from the juice of sweet cherries (*Prunus avium*), while tart cherry concentrate comes from tart cherries (*Prunus cerasus*). Both are rich in bioactive compounds, particularly anthocyanins, which are potent antioxidants. These concentrates are used for their potential health benefits, including reducing inflammation, improving exercise recovery, and supporting cardiovascular health. The quality of available evidence is generally good for tart cherries, with several systematic reviews and meta-analyses available. Evidence for sweet cherries is less extensive. The concentrates are available in various forms, including juice, powder, and capsules, making them a versatile addition to a healthy diet and exercise regimen. They are generally considered safe for consumption, but individuals with cherry allergies should exercise caution.

Benefits

Tart cherry concentrate has demonstrated benefits in exercise recovery, reducing muscle soreness and improving recovery after strenuous exercise (ES = -0.44 to -0.78). It may also improve endurance exercise performance (SMD = 0.36; 95% CI: 0.07 to 0.64). Additionally, tart cherry juice consumption has been associated with a reduction in fasting blood sugar levels (WMD = -0.51 mg/dl; 95% CI: -0.98, -0.06). These benefits are generally observed in healthy individuals and athletes, with some subgroup analyses suggesting effects in individuals with higher BMI or age ≥ 40. More research is needed to confirm the benefits of sweet cherry concentrate specifically.

How it works

The bioactive compounds in cherry concentrates, particularly anthocyanins, exert anti-inflammatory and antioxidant effects. These compounds enhance blood flow and reduce oxidative stress, which contributes to their potential health benefits. They interact with various body systems, including the cardiovascular and musculoskeletal systems. The anti-inflammatory effects likely involve modulation of cytokines and other inflammatory mediators, although specific molecular targets are not well-defined.

Side effects

Sweet cherry concentrate is generally considered safe when consumed in typical dietary amounts. Common side effects may include gastrointestinal upset in some individuals. Allergic reactions are rare but possible. There are potential interactions with blood thinners due to the antioxidant properties. Caution is advised in individuals with allergies to cherries. Pregnant or breastfeeding women should consult healthcare providers before using any supplements. High doses may increase the risk of gastrointestinal side effects.

Dosage

While a minimum effective dose is not well-established, typical doses range from 200 to 500 mg of tart cherry concentrate per day. For exercise recovery, doses often range from 480 to 1,000 mg per day. A maximum safe dose has not been established, but high doses may increase the risk of gastrointestinal side effects. It is often taken before and after exercise for recovery benefits. Sweet cherry concentrate is available in juice, powder, or capsule forms; choose based on personal preference and convenience.

FAQs

How often should I take it?

Typically, it is taken before and after exercise for recovery benefits. It is best taken with meals to minimize gastrointestinal upset.

Is it safe for everyone?

It is generally safe, but consult a healthcare provider if you have allergies or are on medications.

What results can I expect?

You may experience reduced muscle soreness and improved exercise recovery within a few days to a week. It is not a substitute for a balanced diet or regular exercise.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/39228354/ – This study investigates the impact of tart cherry concentrate on exercise performance. It suggests that tart cherry supplementation can lead to improvements in endurance and overall exercise capacity, potentially due to its anti-inflammatory and antioxidant properties which aid in muscle recovery and reduce oxidative stress.
https://pubmed.ncbi.nlm.nih.gov/31986108/ – This meta-analysis examines the effects of tart cherry supplementation on muscle soreness and recovery following exercise. The findings indicate that tart cherry consumption can significantly reduce muscle pain and accelerate the recovery process, making it a beneficial supplement for athletes and individuals engaged in strenuous physical activity.
https://pubmed.ncbi.nlm.nih.gov/36038032/ – This meta-analysis of randomized controlled trials explores the impact of tart cherry juice on cardio-metabolic risk factors. The results suggest that regular consumption of tart cherry juice can lead to a reduction in fasting blood sugar levels, indicating a potential role in managing blood glucose and improving metabolic health.
https://pubmed.ncbi.nlm.nih.gov/33440334/ – This research provides a comprehensive overview of the health benefits associated with tart cherries. It highlights the antioxidant and anti-inflammatory properties of tart cherries and their potential to improve exercise recovery, reduce muscle damage, and support cardiovascular health, emphasizing the importance of incorporating tart cherries into a balanced diet.