Vitacherry Tart Cherry Powder
Also known as: Tart cherry, Sour cherry, Montmorency cherry, Vitacherry Tart Cherry Powder, Prunus cerasus
Overview
Vitacherry Tart Cherry Powder is a dietary supplement derived from the fruit of the Prunus cerasus tree, commonly known as tart cherry. This ingredient is particularly rich in polyphenols, especially anthocyanins, which are potent antioxidants. Primarily, tart cherry powder is utilized to support exercise recovery, mitigate muscle soreness, and potentially enhance endurance performance. The supplement is typically produced from dried and powdered tart cherries, with the Montmorency variety being a common source due to its high concentration of beneficial compounds. Research on tart cherry supplementation is robust, featuring numerous randomized controlled trials, systematic reviews, and meta-analyses. These studies generally demonstrate good methodological quality, providing a strong evidence base for its reported benefits in sports nutrition and recovery.
Benefits
Tart cherry supplementation offers several evidence-based benefits, particularly for athletes and individuals engaging in strenuous physical activity. A systematic review and meta-analysis of 14 randomized controlled trials indicated that tart cherry significantly reduces muscle soreness, showing a small effect size (ES = −0.44). It also notably improves the recovery of muscular strength (moderate effect size ES = −0.78) and muscular power (ES = −0.53) following exercise. This suggests its efficacy in accelerating post-exercise recovery. Furthermore, tart cherry juice supplementation has been shown to attenuate biomarkers of exercise-induced muscle damage, such as creatine kinase, and reduce inflammatory markers like C-reactive protein and interleukin-6, underscoring its anti-inflammatory and antioxidant properties. While results are somewhat mixed due to study variability, meta-analyses suggest that tart cherry concentrate may also improve endurance performance metrics, including time trial completion and peak power output. The strength of evidence for muscle recovery and damage reduction is high, supported by multiple meta-analyses, while evidence for endurance performance is promising but requires further research.
How it works
The beneficial effects of tart cherry powder are primarily attributed to its high concentration of bioactive compounds, particularly anthocyanins and other polyphenols. These compounds exert their effects through potent antioxidant and anti-inflammatory mechanisms. During strenuous exercise, the body experiences increased oxidative stress and inflammation, leading to muscle damage and soreness. Anthocyanins and polyphenols in tart cherry work by neutralizing free radicals and modulating inflammatory pathways, specifically by reducing the production of pro-inflammatory cytokines such as TNF-α and IL-6. This action helps to mitigate exercise-induced muscle damage and accelerate recovery. Anthocyanins are absorbed into the bloodstream, reaching peak concentrations approximately two hours after consumption and are typically cleared within eight hours, which informs optimal timing for supplementation.
Side effects
Tart cherry powder is generally considered safe for consumption, with clinical trials reporting no serious adverse effects. Any side effects are rare and typically mild, primarily involving gastrointestinal discomfort in individuals who may be sensitive to the supplement. There are no significant drug interactions or contraindications that have been widely documented in the scientific literature. It is safe for use in healthy adults. However, individuals with known allergies to cherries or other related fruits should exercise caution and consult a healthcare professional before use. As with any supplement, it is advisable to start with a lower dose to assess individual tolerance.
Dosage
Effective dosages of tart cherry in studies typically range from 30 mL of tart cherry juice concentrate or an equivalent powder dose. For powder forms, this often translates to doses standardized to anthocyanin content, frequently around 600 mg of total polyphenols daily. Supplementation protocols vary depending on the desired outcome. For optimizing recovery from strenuous exercise, daily intake for several days before and after the activity is commonly recommended. When aiming for performance benefits, timing is crucial: consuming the supplement approximately two hours before exercise is suggested to coincide with peak anthocyanin blood levels, maximizing their bioavailability and potential ergogenic effects. It is important to adhere to recommended dosages and consult product-specific guidelines for concentration variations.
FAQs
Is tart cherry powder effective for muscle soreness?
Yes, scientific evidence, including meta-analyses, supports that tart cherry powder can significantly reduce muscle soreness and improve the recovery of strength and power after exercise.
When should I take tart cherry powder?
For muscle recovery, daily supplementation around exercise days is recommended. For potential performance benefits, taking it about two hours before exercise is suggested to optimize absorption.
Are there side effects associated with tart cherry powder?
Tart cherry powder is generally safe with minimal side effects. Mild gastrointestinal discomfort can occur in sensitive individuals, but serious adverse effects are rare.
Does tart cherry powder improve endurance?
Some research suggests modest improvements in endurance performance metrics, but results can vary. More consistent evidence supports its role in muscle recovery and reducing damage.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/33440334/ – This systematic review and meta-analysis by Hill et al. (2021) synthesized data from 14 RCTs on tart cherry supplementation. It found small to moderate beneficial effects on muscle soreness (ES = −0.44) and strength recovery (ES = −0.78), supporting tart cherry's role in post-exercise recovery. The study highlighted variability in protocols but generally high-quality evidence.
- https://www.sportsrd.org/wp-content/uploads/2020/07/Effect_of_Tart_Cherry_Concentrate_on_Endurance_Exercise_Performance_A_Meta_analysis.pdf – Gao & Chilibeck (2020) conducted a meta-analysis on tart cherry concentrate's effect on endurance exercise. They reported some improvements in time trial performance and peak power, though noted limitations due to small sample sizes. The study recommended pre-exercise dosing two hours prior to optimize anthocyanin bioavailability for performance benefits.
- https://journals.lww.com/annals-of-medicine-and-surgery/fulltext/2025/02000/the_effect_of_tart_cherry_juice__tcj_.49.aspx – Dehghani et al. (2025) performed a systematic review and meta-analysis focusing on tart cherry juice's impact on exercise-induced muscle damage. Their findings confirmed reductions in biomarkers like creatine kinase and inflammatory cytokines, reinforcing the anti-inflammatory benefits of tart cherry in mitigating muscle damage.