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White Cherry Extract

Also known as: Tart Cherry Extract, Montmorency Cherry Extract, White Cherry Extract, Cornelian Cherry Extract, Cornus mas, Prunus cerasus

Overview

White Cherry Extract is a term that can refer to extracts from either *Prunus cerasus* (Tart Cherry) or *Cornus mas* (Cornelian Cherry), though the majority of scientific research and common usage points to tart cherry extract. Tart cherry extract, particularly from Montmorency cherries, is rich in polyphenols, anthocyanins, and antioxidants. It is primarily utilized as a dietary supplement for its potential benefits in exercise recovery, reduction of inflammation, management of gout, and emerging support for cognitive function. The evidence base for tart cherry extract is moderate, with several systematic reviews and meta-analyses supporting its efficacy, especially for exercise recovery and inflammation. Evidence for cornelian cherry extract, while showing some benefits like improved lipid profiles, is less extensive and focuses on different applications.

Benefits

Tart cherry extract has several evidence-based benefits. For **exercise recovery**, a 2020 meta-analysis of 14 RCTs found significant reductions in muscle soreness (ES = -0.44) and improved recovery of muscular strength (ES = -0.78) and power (ES = -0.53), with a large effect on jump height recovery (ES = -0.82). This benefit is well-supported by moderate to high-quality evidence, particularly for athletes and individuals engaging in strenuous physical activity. For **inflammation**, tart cherry extract has shown small but significant reductions in inflammatory markers like C-reactive protein (ES = -0.46) and Interleukin-6 (ES = -0.35), suggesting its utility in managing systemic inflammation. While animal studies hint at broader anti-inflammatory effects, human data are still developing. In **gout management**, a systematic review indicated an association between cherry intake and reduced gout attacks, but methodological limitations prevent a definitive conclusion, necessitating more RCTs. Preliminary data also suggest potential for **cognitive function** improvement, such as enhanced sustained attention and reduced mental fatigue, though this area requires more robust research. Separately, cornelian cherry (*Cornus mas*) has shown benefits in **lipid profile**, with a meta-analysis indicating a significant decrease in LDL cholesterol (weighted mean difference -6.38 mg/dL), suggesting cardiovascular benefits, but this is distinct from tart cherry.

How it works

The primary mechanism of action for tart cherry extract stems from its high concentration of **anthocyanins** and **polyphenols**. These compounds possess potent antioxidant and anti-inflammatory properties. They work by reducing oxidative stress within the body and modulating the activity of inflammatory cytokines, such as Interleukin-6 (IL-6) and C-reactive protein (CRP). Additionally, these bioactive compounds may inhibit enzymes involved in inflammatory pathways and muscle damage, thereby aiding in muscle repair and recovery. While bioavailability is moderate, anthocyanins are absorbed and metabolized, with transient peak plasma levels, suggesting that consistent or repeated dosing, especially around periods of physical exertion, is beneficial for maximizing its effects.

Side effects

Tart cherry extract is generally considered safe for consumption, with clinical trials reporting no serious adverse events. Mild gastrointestinal discomfort is the most commonly reported, albeit rare, side effect. There are no well-documented significant drug interactions; however, caution is advised for individuals taking anticoagulants due to a theoretical potential for additive effects, though this has not been clinically established. Contraindications are not firmly established, but individuals with known allergies to cherries or related fruits should exercise caution. Specific safety data for special populations, such as pregnant or breastfeeding women and children, are insufficient, and therefore, use in these groups should be approached with medical guidance. Overall, within recommended dosages, tart cherry extract has a favorable safety profile.

Dosage

Effective dosages of tart cherry extract, as observed in clinical studies, typically range from **200 mg to 1,000 mg per day** of tart cherry powder or extract. These dosages are often standardized to their polyphenol or anthocyanin content. For optimal benefits, particularly in exercise recovery, supplementation usually spans **7 to 16 days**, encompassing periods before, during, and after strenuous exercise. Research suggests that lower doses can be as effective as higher doses for muscle recovery, indicating that exceeding the recommended range may not yield additional benefits. Tart cherry is available in various forms, including juice, concentrate, powder, and capsules, all of which have demonstrated efficacy. Timing of supplementation, especially around physical activity, is crucial to maximize its effects on recovery and inflammation.

FAQs

Is tart cherry extract effective for muscle soreness?

Yes, meta-analyses confirm that tart cherry extract can significantly reduce muscle soreness and improve strength recovery after exercise.

Can tart cherry extract prevent gout attacks?

Evidence suggests an association between cherry intake and reduced gout attacks, but more robust randomized controlled trials are needed for conclusive evidence.

Is it safe to take tart cherry extract daily?

Yes, within the studied dosage ranges, tart cherry extract is generally considered safe for daily consumption with minimal reported side effects.

How soon can I expect to see benefits from tart cherry extract?

Benefits, particularly for exercise recovery, are typically observed within 7 to 16 days of consistent supplementation.

Does taking a higher dose of tart cherry extract lead to better results?

Not necessarily; studies indicate that lower doses can be as effective as higher doses for muscle recovery, suggesting a plateau effect.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/33440334/ – This systematic review and meta-analysis of 14 RCTs (n=294) found that tart cherry supplementation significantly reduced muscle soreness and improved recovery of muscular strength and power, with a large effect on jump height recovery. It also showed small but significant reductions in inflammatory markers like C-reactive protein and Interleukin-6.
https://pmc.ncbi.nlm.nih.gov/articles/PMC6914931/ – This systematic review examined six studies on cherry intake and gout. It found supportive but heterogeneous evidence for an association between cherry consumption and reduced gout attacks, highlighting the need for more well-designed randomized controlled trials to draw definitive conclusions.
https://www.nutraingredients-usa.com/Article/2021/02/11/Meta-analysis-finds-tart-cherry-juice-effective-exercise-recovery-aid/ – This meta-analysis confirmed the efficacy of tart cherry juice in exercise recovery, showing significant improvements in muscle strength and reductions in soreness. It included 14 studies with participants averaging 26 years old, supplementing for 7-16 days.
https://www.performancelab.com/blogs/joint-support/tart-cherry-extract-for-inflammation – This source discusses preliminary animal and human studies suggesting potential anti-inflammatory and cognitive benefits of tart cherry extract. It notes that while these findings are promising, more extensive human randomized controlled trials are needed to solidify these claims.
https://onlinelibrary.wiley.com/doi/abs/10.1002/fsn3.2416 – This meta-analysis focused on cornelian cherry supplementation, a botanically distinct species from tart cherry. It found that cornelian cherry significantly decreased LDL cholesterol, indicating potential cardiovascular benefits, but its findings are not directly applicable to tart cherry extract.
https://www.news-medical.net/health/Tart-Cherry-Benefits-Fact-or-Fiction-for-Wellness-and-Recovery.aspx – This article provides a general overview of tart cherry benefits, discussing its role in wellness and recovery. It touches upon various claims and the scientific evidence supporting them, helping to distinguish between established benefits and areas requiring further research.