Vitacherry Whole Tart Cherry Extract
Also known as: Tart Cherry, Montmorency Tart Cherry, Prunus cerasus
Overview
Tart cherries (*Prunus cerasus*) are a type of fruit known for their high content of bioactive compounds, particularly anthocyanins, which are powerful antioxidants. Commonly used in cooking and baking, tart cherry supplements have gained popularity for their potential health benefits, including muscle soreness reduction, athletic performance enhancement, and management of cardio-metabolic risk factors. These cherries are characterized by their rich antioxidant and anti-inflammatory properties. Research on tart cherry supplements is expanding, supported by numerous systematic reviews and meta-analyses, although further long-term studies are required to understand their effects fully. The quality of available evidence varies, but many studies indicate moderate to high quality results across multiple health outcomes.
Benefits
Evidence supports several benefits of tart cherry supplementation. A meta-analysis demonstrated that tart cherry juice significantly reduces fasting blood sugar (FBS) levels, showing a weighted mean difference of -0.51 mg/dl (95% CI: -0.98, -0.06). Additionally, it has been shown to decrease muscle soreness (effect size of -0.44, 95% CI: -0.87, -0.02) and significantly aid in the recovery of muscular strength and power. These effects are particularly relevant for athletes and individuals engaged in strenuous physical activities. Secondary benefits include mild reductions in inflammatory biomarkers, such as C-reactive protein and Interleukin-6, with effect sizes indicating moderate clinical significance.
How it works
The beneficial effects of tart cherries are primarily attributed to their high concentration of anthocyanins, which exhibit potent antioxidant and anti-inflammatory properties. These compounds help modulate oxidative stress and inflammation in the body by interacting with various biological pathways. This interaction can lead to improved cardiovascular health by potentially lowering blood pressure and enhancing lipid profiles. Studies have shown that tart cherry extract may specifically reduce inflammation markers like C-reactive protein and Interleukin-6, illustrating its mechanism of action in combating inflammation.
Side effects
Tart cherry are generally considered safe when consumed in normal food amounts, but caution is warranted for supplements. Common adverse effects include diarrhea, observed in more than 5% of users, while gastrointestinal issues may occur in 1-5%. No significant rare side effects have been documented. There is currently insufficient evidence regarding the safety of tart cherry supplements during pregnancy and breastfeeding; thus, it is recommended to consume these in food amounts only. Those with gastrointestinal disorders or taking medications that may interact with anthocyanins should use these supplements cautiously. As there are no documented drug interactions, general caution is advised when using in conjunction with other medications.
Dosage
Recommended dosages for tart cherry vary, with a minimum effective dose not well defined. However, doses of 240-480 mL of tart cherry juice have been commonly utilized in studies for athletic recovery. This supplementation typically begins a few days prior to and continues post strenuous exercise. While there is no established maximum safe limit, intakes above 480 mL daily remain unstudied. Available forms include juice, concentrate, powder, and extracts, with juice and concentrates being conventionally studied. The absorption of active compounds can differ based on their form and individual digestive health, though no specific cofactors are required for enhanced effectiveness.
FAQs
Are tart cherry supplements safe?
Tart cherry supplements are generally safe for short-term use; however, the long-term safety data is limited, and diarrhea is a common side effect.
When should I take tart cherry supplements?
For athletic recovery, start supplementation a few days before and continue for a few days after strenuous exercise.
What results can I expect from tart cherry supplements?
Users may experience reduced muscle soreness, improved muscular strength, and lower fasting blood sugar levels.
Is there any truth to misconceptions about tart cherries and hypertension?
Research does not robustly support the use of tart cherry for managing high blood pressure or other cardio-metabolic risk factors, aside from its effect on fasting blood sugar.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/36038032/ – This systematic review and meta-analysis evaluated the effects of tart cherry on cardio-metabolic risk factors, finding significant reductions in fasting blood sugar levels with moderate evidence quality.
- https://nrl.northumbria.ac.uk/id/eprint/44373/1/Cherry_Manuscript_Repository_Copy.pdf – A meta-analysis on athletic recovery showed that tart cherry supplementation had a small beneficial effect on muscle soreness and a moderate impact on muscle strength recovery, indicating its potential for athletes.
- https://www.webmd.com/vitamins/ai/ingredientmono-771/tart-cherry – This source provides an overview of tart cherry's health benefits, including its antioxidant properties and safety profile, summarizing common uses and observed side effects.
- https://www.researchgate.net/publication/372285864_Too_Sour_to_be_True_Tart_Cherries_Prunus_cerasus_and_Sleep_a_Systematic_Review_and_Meta-analysis – This review suggests tart cherries may aid sleep, contributing additional potential uses, although the direct outcomes are less emphasized compared to other health benefits.
- https://www.cell.com/heliyon/fulltext/S2405-8440(23)07195-5 – This RCT explored tart cherry's effects on blood pressure and inflammatory markers, highlighting the need for further research to determine specific outcomes and implications.