Tart Cherry Fruit Powder
Also known as: Prunus cerasus, Tart Cherry, Montmorency Cherry
Overview
Tart cherry, scientifically known as *Prunus cerasus*, particularly the Montmorency cultivar, is a type of cherry rich in polyphenols, especially anthocyanins, responsible for its antioxidant and anti-inflammatory properties. It is commonly used as a dietary supplement to support exercise recovery, reduce inflammation, improve sleep, and enhance overall health. Tart cherries are cultivated predominantly from the Montmorency cultivar and are available in various forms, including juice, powder, and capsules. The supplement is valued for its high polyphenol and anthocyanin content, contributing to its antioxidant and anti-inflammatory effects. Research on tart cherry supplements is moderately mature, with several systematic reviews and meta-analyses available, indicating a good quality of evidence. However, variability in analytical methods used to quantify polyphenol and anthocyanin content can affect the reliability of some findings.
Benefits
Tart cherry supplementation offers several evidence-based benefits. It significantly aids in exercise recovery by reducing muscle soreness (ES = -0.44), improving recovery of muscular strength (ES = -0.78), and enhancing muscular power (ES = -0.53). Additionally, it reduces inflammation by decreasing plasma C-reactive protein (CRP) levels (WMD = -0.55 mg/L). Tart cherry concentrate also improves endurance exercise performance (SMD: 0.36). Some studies suggest it may improve sleep quality, although the evidence is less robust. There is also some evidence that tart cherry supplementation can reduce blood glucose levels following a high-purine meal and may have beneficial effects on other cardio-metabolic risk factors. These benefits are most pronounced in athletes and individuals engaging in strenuous exercise. The effect sizes for muscle soreness, muscular strength, and muscular power are moderate to large, indicating clinically significant benefits for exercise recovery.
How it works
The anti-inflammatory and antioxidant effects of tart cherry supplements are primarily mediated through polyphenols and anthocyanins. These compounds interact with biological pathways to reduce the production of inflammatory mediators such as CRP, IL-6, and TNF-α. They influence multiple body systems, including the immune, cardiovascular, and musculoskeletal systems. The polyphenols and anthocyanins can bind to and modulate the activity of various enzymes and receptors involved in inflammation and oxidative stress. The bioavailability of these compounds varies based on the supplement form (juice, powder, capsules) and the individual's metabolic profile. While anthocyanin bioavailability is relatively low, they can still exert significant biological effects.
Side effects
Tart cherry supplements are generally considered safe for most adults. Common side effects are rare, but some individuals may experience gastrointestinal discomfort, such as bloating or stomach upset. No significant rare side effects have been reported in the literature. There is limited evidence on drug interactions, but caution should be exercised when using tart cherry supplements with medications metabolized by the same pathways (e.g., certain anti-inflammatory drugs). Individuals with allergies to cherries or other stone fruits should avoid these supplements. Pregnant or breastfeeding women should consult with a healthcare provider before using tart cherry supplements due to the lack of specific studies in these populations. Overall, tart cherry supplements have a favorable safety profile when used as directed.
Dosage
For exercise recovery and inflammation, doses of 240 mL/day of tart cherry juice or 1.7 g/day of freeze-dried tart cherry powder (containing approximately 226 mg of anthocyanins and 456 mg of total phenolics) have been used effectively. The minimum effective dose is not well-defined, but studies have used doses ranging from 143 to 2,140 mg/day of total polyphenols and 15 to 547 mg/day of anthocyanins. There is no established maximum safe dose, but doses above 2,140 mg/day of total polyphenols have not been extensively studied. For exercise recovery, supplementation is often recommended before, during, and after exercise. Juice, powder, and capsule forms are all used, with the choice depending on individual preference and the specific health goal. Bioavailability can be influenced by the form of the supplement and individual metabolic factors.
FAQs
Are tart cherry supplements safe?
Tart cherry supplements are generally safe, but individuals should be aware of potential gastrointestinal side effects and consult with a healthcare provider if they have any underlying health conditions or allergies.
When should I take tart cherry supplements for exercise recovery?
For exercise recovery, it is recommended to take the supplement before, during, and after exercise to maximize its benefits on muscle soreness and recovery metrics.
What results can I expect from taking tart cherry supplements?
Users can expect reduced muscle soreness, improved recovery metrics, and potentially lower levels of inflammatory markers with consistent tart cherry supplementation.
Are the effects of tart cherry supplements immediate?
Some may believe that tart cherry supplements have immediate effects on performance, but the benefits are generally observed over a period of days to weeks.
Research Sources
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2021.652094/pdf – This systematic review explores the effects of tart cherry consumption on various health outcomes. It highlights the potential benefits of tart cherries due to their rich polyphenol and anthocyanin content, which contribute to antioxidant and anti-inflammatory effects. The review emphasizes the importance of considering the variability in analytical methods when interpreting study results.
- https://aura.abdn.ac.uk/bitstream/handle/2164/19605/Gholami_et_al_Beneficial_Effect_Complementary_Therapies_vor.pdf?sequence=1 – This systematic review and meta-analysis assesses the impact of tart cherry consumption on inflammation. The study found that tart cherry consumption significantly decreases plasma CRP levels compared to the control group. However, it also notes that there can be high heterogeneity among studies, which may affect the reliability of pooled estimates.
- https://pubmed.ncbi.nlm.nih.gov/33440334/ – This meta-analysis investigates the effects of tart cherry supplementation on exercise-induced muscle damage. The study concludes that tart cherry supplementation reduces muscle soreness, improves recovery of muscular strength and power, and has a small effect on reducing CRP and IL-6 levels. The findings support the use of tart cherry as a natural aid for exercise recovery.
- https://pubmed.ncbi.nlm.nih.gov/31986108/ – This meta-analysis examines the impact of tart cherry concentrate on endurance exercise performance. The study reveals that tart cherry concentrate significantly improves endurance exercise performance. The results suggest that tart cherry can be a beneficial supplement for athletes seeking to enhance their endurance capabilities.
- https://www.mdpi.com/2072-6643/16/19/3391 – This review provides an overview of the potential health benefits of tart cherries, focusing on their high polyphenol and anthocyanin content. It discusses the various applications of tart cherry in supporting exercise recovery, reducing inflammation, and improving cardio-metabolic health. The review highlights the importance of considering the form of the supplement and individual metabolic factors when assessing bioavailability and efficacy.
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