Tart Cherry Fruit Extract
Also known as: Prunus cerasus, Tart Cherry, Montmorency Cherry
Overview
Tart cherry fruit extract is derived from the fruit of the *Prunus cerasus* tree and is a rich source of bioactive compounds, including anthocyanins, proanthocyanidins, and other phenolic compounds. It is primarily used for its potential antioxidant, anti-inflammatory, and cardiovascular protective effects. Research suggests it may also aid in exercise recovery and improve metabolic health. The extract is characterized by its high anthocyanin content, which contributes to its potent antioxidant properties. These compounds, along with others like quercetin, quercetin-3-rutinoside, and apigenin, contribute to its health benefits. Research on tart cherry extract is moderately mature, with several systematic reviews and meta-analyses supporting its effects, although further long-term studies are needed in some areas. It is available in various forms, including juice, concentrate, and capsules.
Benefits
Tart cherry extract offers several evidence-based benefits. It has been shown to reduce fasting blood sugar (FBS) levels, particularly in individuals aged 40 and older and those with a BMI of 30 or higher. Studies indicate a weighted mean difference of -0.51 mg/dl (95% CI: -0.98, -0.06) in FBS levels. Additionally, tart cherry supplementation has demonstrated small to moderate beneficial effects on exercise recovery, reducing muscle soreness (effect size = -0.44, 95% CI: -0.87, -0.02) and improving muscular strength (effect size = -0.78, 95% CI: -1.11, -0.46) and power (effect size = -0.53, 95% CI: -0.77, -0.29). The extract also reduces inflammatory mediators such as IL-6 and MCP-1 and enhances antioxidant capacity, as evidenced by increased water-soluble antioxidant capacity (ACW) and superoxide dismutase (SOD) activity in animal models.
How it works
Tart cherry extract's bioactive compounds, especially anthocyanins, exert their effects through antioxidant and anti-inflammatory pathways. These compounds reduce oxidative stress and inflammation, which are associated with various metabolic and exercise-induced conditions. The extract interacts with metabolic pathways to improve glucose tolerance and reduce inflammatory mediators. It also affects muscle recovery by reducing muscle damage markers and enhancing antioxidant capacity. Anthocyanins and other phenolic compounds target enzymes like cyclooxygenase (COX-1) and modulate the production of inflammatory cytokines such as IL-6 and MCP-1. The bioavailability of anthocyanins can vary depending on the form of the supplement, but they are generally absorbed and can exert systemic effects.
Side effects
Tart cherry extract is generally considered safe for consumption. Common side effects are rare, and it is typically well-tolerated. No significant uncommon or rare side effects have been reported in the literature. While there is no substantial evidence of drug interactions, caution should be exercised with medications metabolized by the same pathways as anthocyanins. No specific contraindications are noted, but individuals with allergies to cherries or other stone fruits should avoid it. Pregnant or breastfeeding women should consult healthcare providers before using any new supplement. Overall, tart cherry extract has a favorable safety profile, but individual responses may vary.
Dosage
The minimum effective dose of tart cherry extract varies, but a common range is 250-500 mL of tart cherry juice or 500-1000 mg of tart cherry extract per day. For exercise recovery, 250-500 mL of tart cherry juice or 500-1000 mg of extract 1-2 days before and after exercise is recommended. There is no established maximum safe dose, but doses above 1000 mg per day are not well-studied. For exercise recovery, consumption before and after exercise is recommended, while daily consumption is suggested for metabolic benefits. Juice concentrate is often superior in terms of antioxidant capacity. Bioavailability can be enhanced by consuming the extract with a meal or in a form rich in anthocyanins.
FAQs
Is tart cherry extract safe?
Tart cherry extract is generally safe, but individuals with allergies or those taking certain medications should consult healthcare providers before use.
When should I take tart cherry extract?
For exercise recovery, consume before and after exercise. For metabolic benefits, daily consumption is suggested for optimal results.
What benefits can I expect from tart cherry extract?
Users may experience improved glucose tolerance, reduced muscle soreness, and enhanced antioxidant capacity with regular tart cherry extract consumption.
Is tart cherry extract a substitute for medical treatment?
No, it is not a substitute for medical treatment but can be a complementary supplement for overall health and recovery when used appropriately.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/36038032/ – A meta-analysis of 10 RCTs found that tart cherry juice consumption significantly reduced fasting blood sugar levels (WMD = -0.51 mg/dl, 95% CI: -0.98, -0.06). The reduction was more robust in subgroups with participants aged ≥ 40 and those with a baseline BMI ≥ 30, suggesting potential benefits for older adults and obese individuals. The follow-up period was ≤ 4 weeks, indicating short-term benefits.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6769902/ – An animal study using male C57BL/6J mice showed that tart cherry extract reduced inflammatory mediators (IL-6, MCP-1) and enhanced antioxidant capacity (ACW, SOD activity). The study lasted 6 weeks and demonstrated the potential of tart cherry extract to mitigate inflammation and oxidative stress. These findings suggest potential benefits for metabolic health, but human studies are needed to confirm these effects.
- https://pubmed.ncbi.nlm.nih.gov/33440334/ – A meta-analysis of 14 studies involving athletes and individuals engaging in strenuous exercise found that tart cherry supplementation had small to moderate beneficial effects on muscle soreness, muscular strength, and power. The effect sizes were clinically significant, indicating practical benefits for exercise recovery. The study highlights the potential of tart cherry extract to aid in muscle recovery post-exercise.
- https://pubmed.ncbi.nlm.nih.gov/36793776/ – A meta-analysis of 6 trials with 126 subjects found no significant effects of tart cherry supplementation on body weight, BMI, fat mass, fat-free mass, waist circumference, or percentage body fat. The study suggests that tart cherry extract may not be effective for altering body composition. The quality of evidence was moderate, and the sample size was limited.
- https://pubmed.ncbi.nlm.nih.gov/23163942/ – This research provides insights into the phytochemical composition of tart cherries, highlighting the presence of anthocyanins, quercetin, quercetin-3-rutinoside, and apigenin. These compounds contribute to the antioxidant and anti-inflammatory properties of tart cherry extract. The study underscores the importance of tart cherries as a source of bioactive compounds with potential health benefits.
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