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Cherry Fruit

Also known as: Cherry fruit, tart cherry, sour cherry, sweet cherry, Prunus avium, Prunus cerasus

Overview

Cherry fruit supplements are primarily derived from tart cherries (Prunus cerasus), which are rich in anthocyanins and other polyphenols. These compounds contribute to the fruit's antioxidant and anti-inflammatory properties. Cherries are commonly used for their potential benefits in cardiovascular health, particularly in modulating lipid profiles, and for their anti-inflammatory effects, which may aid in muscle recovery and gout management. While research maturity is moderate, with several randomized controlled trials (RCTs) and systematic reviews available, the evidence quality varies. Overall, cherries are considered a polyphenol-rich functional food with a growing body of research supporting their health-promoting properties.

Benefits

Cherry fruit supplementation offers several evidence-based benefits. A meta-analysis indicated that cornelian cherry supplementation significantly reduced LDL cholesterol by approximately 6.38 mg/dL, suggesting a modest benefit for lipid profile improvement, though effects on other lipids were not significant. For gout management, systematic reviews suggest that cherries can reduce the incidence and severity of gout attacks, likely due to their uric acid-lowering and anti-inflammatory effects. The evidence for muscle recovery is mixed; some studies suggest benefits in reducing muscle damage markers, while others, including a recent RCT, found no significant improvement in muscle function. Cognitive and psychomotor effects are also not strongly supported, with one meta-analysis showing only a trend toward improved psychomotor speed without significant overall cognitive or mood benefits.

How it works

The primary mechanism of action for cherry fruit's benefits lies in its rich content of polyphenols, particularly anthocyanins. These compounds act as potent antioxidants, scavenging reactive oxygen species (ROS) and thereby reducing oxidative stress throughout the body. This antioxidant activity contributes to their anti-inflammatory effects, which are crucial for reducing muscle soreness and mitigating inflammation associated with conditions like gout. Cherry polyphenols may also modulate lipid metabolism pathways, leading to the observed reduction in LDL cholesterol. The bioavailability of anthocyanins is moderate, undergoing phase II conjugation and microbial transformation in the body, which allows them to exert their systemic effects.

Side effects

Cherry fruit supplements are generally considered safe, with no significant adverse effects reported in clinical trials. The safety profile is robust, and no major drug interactions or contraindications have been identified in the scientific literature. Any side effects, if they occur, are typically rare and mild, primarily involving minor gastrointestinal discomfort such as bloating or upset stomach. These effects are usually transient and resolve on their own. Due to their natural origin and extensive consumption as a food, cherries have a favorable safety record, making them a well-tolerated supplement for most individuals.

Dosage

Dosage recommendations for cherry fruit supplements vary significantly across studies, and a standardized dosing regimen has not been firmly established. Interventions commonly range from cherry juice concentrate, typically 30-60 mL per day, to equivalent amounts of freeze-dried powder. The duration of supplementation in research studies has ranged from as short as one week to as long as six months. For lipid effects, a clear dose-response relationship has not been definitively established. When used for muscle recovery, the timing of supplementation relative to exercise may be a factor, but evidence remains inconclusive. It is advisable to follow product-specific instructions or consult with a healthcare professional for personalized dosage guidance.

FAQs

Is cherry fruit effective for lowering cholesterol?

Evidence suggests a modest reduction in LDL cholesterol with cherry supplementation, particularly with cornelian cherry. However, its effects on other lipid markers like HDL, total cholesterol, or triglycerides are not consistently clear.

Can cherries improve exercise recovery?

Results are inconsistent. Some studies indicate benefits in reducing muscle soreness or markers of muscle damage, while others, including recent research, have not found significant improvements in muscle function.

Are cherries safe for long-term use?

Yes, cherry fruit supplements are generally considered safe for long-term use. Clinical trials have reported no significant adverse effects or major safety concerns with prolonged consumption.

Do cherries improve cognition or mood?

Current meta-analyses do not provide strong evidence for significant cognitive or mood enhancement. While a trend toward improved psychomotor speed was noted in one study, overall benefits are not well-supported.

Research Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC8358377/ – This systematic review and meta-analysis by Mohammadi et al. (2021) investigated the effects of cornelian cherry supplementation on lipid profiles. It found a statistically significant reduction in LDL cholesterol by approximately 6.38 mg/dL, but no significant changes in HDL, total cholesterol, or triglycerides. The study was of moderate quality, with low publication bias, but noted limitations due to the limited number of trials and heterogeneity in doses and durations.
https://www.nature.com/articles/s41430-022-01138-x – Wang et al. (2023) conducted a systematic review and meta-analysis of 16 RCTs on cherry juice supplementation. The findings indicated a trend toward improved psychomotor speed (p=0.05) but no strong evidence for overall cognitive or mood enhancement. The authors advised cautious interpretation due to heterogeneous fruit forms and a small number of cherry-specific studies, classifying the evidence as moderate quality.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10443385/ – This RCT published in J Funct Morphol Kinesiol (2023) examined the impact of tart cherry supplementation on muscle function in recreationally active adults around eccentric exercise. The study found no significant improvement in muscle function (peak torque, time-to-peak torque) compared to placebo. It was noted that the study did not measure biochemical markers of muscle damage and had a short duration, leading to moderate quality evidence that was inconsistent with some prior findings.
https://onlinelibrary.wiley.com/doi/10.1155/2019/9896757 – A systematic review from Wiley Online Library (2019) analyzed six studies on gout patients and concluded that cherries reduced the incidence and severity of gout attacks. This benefit is likely attributed to their uric acid-lowering and anti-inflammatory properties. Despite some heterogeneity and a small number of studies, the review indicated a consistent direction of effect, suggesting moderate quality evidence for gout management.