Vitacherry
Also known as: Tart Cherry, Vitacherry, *Prunus cerasus*
Overview
Tart cherries (*Prunus cerasus*) are stone fruits rich in anthocyanins, potent antioxidants that contribute to their health benefits. Sourced primarily from the tart cherry tree, they are used in various forms, including juice and extracts. Research shows that tart cherries can reduce muscle soreness, improve sleep quality, and help manage cardio-metabolic risks. The available evidence is considered robust, with several systematic reviews confirming their beneficial effects. Tart cherries have gained popularity in sports nutrition due to their ability to enhance recovery from strenuous exercise, highlighting their application in athletic supplementation.
Benefits
Tart cherry supplementation is particularly effective in reducing muscle soreness, with a moderate effect size of -0.44. Athletes experience notable benefits, including improved muscular strength (ES = -0.78) and power recovery (ES = -0.53) after intense physical activity. Additionally, there is evidence of a small but significant reduction in inflammatory markers like C-reactive protein and Interleukin-6. Some studies suggest improvements in sleep quality, although findings are less consistent compared to exercise recovery. Overall, benefits are most pronounced in sports and fitness contexts, especially for individuals engaging in strenuous exercise.
How it works
The beneficial effects of tart cherries are primarily attributed to the antioxidant and anti-inflammatory properties of anthocyanins. These compounds reduce oxidative stress and inflammation by modulating various biological pathways, including the inhibition of pro-inflammatory cytokines such as IL-6 and TNFα. The compounds also interact positively with muscle tissue and immune responses to aid recovery after exercise. This mechanism explains the observed improvements in muscle soreness, strength, and overall recovery.
Side effects
Tart cherry supplementation is generally deemed safe, with rare side effects. Common side effects occur in less than 5% of users, primarily mild gastrointestinal discomfort. Serious adverse effects have not been documented in major studies. Notably, individuals with existing allergies to stone fruits should exercise caution and avoid tart cherries. There are no significant drug interactions reported, though it is advisable to consult healthcare providers if taking medications metabolized through similar pathways. Pregnant or breastfeeding women should also seek medical advice prior to use.
Dosage
The recommended dosage for tart cherry supplementation varies depending on the desired effects. A minimum effective dose is typically around 250-300 mL of tart cherry juice or an equivalent extract daily. For optimal results, dosages can range from 250 to 500 mL of juice or 500-1000 mg of extract. Though no maximum safe dose is officially established, caution is advised for doses exceeding 1000 mg per day due to limited research on higher amounts. Timing is critical, with the best effects observed when taken 1-2 days before and after strenuous workouts. Juice form often provides superior bioavailability.
FAQs
Is tart cherry supplementation safe?
Tart cherry is generally safe, but consult healthcare providers if you have allergies or specific health conditions.
When should I take tart cherry?
To maximize recovery benefits, take tart cherry around the time of strenuous exercise.
What results can I expect?
Users often report reduced muscle soreness and improved recovery of strength and power.
Does tart cherry completely eliminate muscle soreness?
No, it reduces soreness but does not eliminate it entirely.
Research Sources
- https://nrl.northumbria.ac.uk/id/eprint/44373/1/Cherry_Manuscript_Repository_Copy.pdf – This systematic review and meta-analysis assessed the effects of tart cherry supplementation on exercise recovery. It highlighted significant improvements in muscle soreness and strength recovery, emphasizing the compound's beneficial role for athletes.
- https://www.researchgate.net/publication/372285864_Too_Sour_to_be_True_Tart_Cherries_Prunus_cerasus_and_Sleep_a_Systematic_Review_and_Meta-analysis – This study examined the impact of tart cherry consumption on sleep quality through systematic reviews and meta-analyses. The findings suggest potential benefits, although more consistent evidence is needing to solidify its effects on sleep.
- https://journals.humankinetics.com/abstract/journals/ijsnem/31/2/article-p154.xml – The article reviews the cardiometabolic effects of tart cherry juice consumption. It presents evidence that underscores the beneficial impact of tart cherry on various metabolic risk factors, while noting the need for further research.
- https://www.researchgate.net/publication/363062415_Effects_of_tart_cherry_juice_consumption_on_cardio-metabolic_risk_factors_a_systematic_review_and_meta-analysis_of_randomized-controlled_trials – This meta-analysis focused on randomized controlled trials assessing tart cherry juice intervention among individuals with cardiometabolic risks. It concluded that tart cherry might confer beneficial effects, but emphasized the emerging nature of this research area.