Introduction
Nutritional Profile of Tart Cherry
Anti-Inflammatory and Antioxidant Effects
Exercise Recovery and Muscle Soreness
Sleep Quality and Duration
Cardiovascular Health
Metabolic and Weight-Related Outcomes
Safety, Dosage, and Consumption
Limitations of Current Evidence
Conclusions
Tart cherries, particularly the Montmorency variety, contain potent bioactive compounds linked to reduced inflammation, improved exercise recovery, and better sleep quality.
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Introduction
Tart cherries (Prunus cerasus), particularly the Montmorency variety, have gained increasing scientific attention for their potential therapeutic properties. Native to regions of Europe and Southwest Asia, these sour cherries are predominantly cultivated in the United States, particularly Michigan.1
Tart cherries are consumed in various forms, including juice, dried fruits, concentrates, powders, and supplements. With increasing public interest in functional foods and natural remedies, tart cherries have been extensively studied for their anti-inflammatory, antioxidant, and cardiometabolic health benefits.2
Nutritional Profile of Tart Cherry
Key bioactive compounds present in tart cherries include anthocyanins, melatonin, quercetin, chlorogenic acid, and other flavonoids. In addition to their health benefits, these phytochemicals also contribute to the vivid red color and potent antioxidant capacity of tart cherries.1
Tart cherries exhibit higher concentrations of anthocyanins than sweet cherries and other berries, thus making them particularly potent in reducing oxidative stress. Tart cherries are also an optimal source of vitamins A and C, potassium, and dietary fiber.3
As compared to other berries, tart cherries offer a unique phytochemical profile that includes both berry-like anthocyanins and coffee-like chlorogenic acids.
Anti-Inflammatory and Antioxidant Effects
Several studies have reported the anti-inflammatory and antioxidant capabilities of tart cherry components. Anthocyanins present in tart cherries, for example, inhibit the cyclooxygenase enzymes 1 (COX-1) and 2 (COX-2), exhibiting activity similar to that of non-steroidal anti-inflammatory drugs (NSAIDs) but with fewer side effects.4 Flavonoids present in tart cherries also reduce nuclear factor-kappa B (NF-κB) activation, which subsequently reduces cytokine production.5
Recent meta-analyses have reported significant reductions in biomarkers, such as C-reactive protein (CRP), following the intake of tart cherries. Although the effects on interleukin-6 (IL-6) and tumor necrosis factor-alpha (TNF-α) remain unclear, dose-dependent reductions in CRP have been observed with increasing tart cherry consumption.6
Exercise Recovery and Muscle Soreness
The capacity of tart cherries to alleviate exercise-induced muscle damage and soreness is well-documented. Tart cherry consumption has been linked to faster strength recovery, reduced pain, and lower inflammation after strenuous exercise.7
A meta-analysis of ten randomized controlled trials found that tart cherry concentrates significantly improved endurance exercise performance and reduced muscle soreness, particularly when used seven days prior to and on the day of exercise.7 This effect is attributed to reduced oxidative damage, inhibition of inflammatory enzymes, and improved blood flow due to enhanced nitric oxide bioavailability.
Sleep Quality and Duration
Melatonin regulates the circadian rhythm, promoting sleep initiation and quality. In a double-blind, placebo-controlled study, significant improvements in sleep duration and efficiency, as well as elevated urinary melatonin metabolites, were observed in healthy adults consuming tart cherry juice.8
Objective sleep quality and total sleep time have also significantly improved following tart cherry ingestion, even if subjective perceptions of sleep did not show similar results.2 These findings suggest that tart cherries may be an effective adjunct or supplement for improving sleep in populations with insomnia or disrupted circadian rhythms.
Can Tart Cherry Juice Help You Sleep?
Cardiovascular Health
In a randomized controlled trial, a 60 mL dose of Montmorency cherry concentrate acutely reduced systolic blood pressure (SBP) in men with early hypertension. This effect was attributed to higher levels of circulating phenolic acids, including protocatechuic and vanillic acids.9
Both cherry juice and capsules have also reduced insulin and SBP in individuals with metabolic syndrome.10 However, long-term studies have reported mixed outcomes, thus emphasizing the importance of chronic intervention trials with larger sample sizes.3
Metabolic and Weight-Related Outcomes
One meta-analysis found modest reductions in fasting blood glucose levels, especially in individuals with obesity or higher baseline glucose levels.5 However, no consistent effects on lipid profiles, body mass index (BMI), or insulin resistance were observed across all studies.
Most trials examining the impact of tart cherry on metabolic health have been short-term, with intervention durations typically less than 12 weeks. Moreover, many of these samples utilized small sample sizes, thereby limiting the generalizability of findings.
Although some subgroup analyses suggest that tart cherry may benefit lipid metabolism and glucose regulation under specific conditions, robust evidence is still lacking.5
Safety, Dosage, and Consumption
Tart cherry supplements are generally well-tolerated with a low risk of adverse effects. Dosages in clinical trials typically range from 30 to 60 mL of juice concentrate every day or its equivalent in capsules. The effective dose for antioxidant and anti-inflammatory benefits appears to be at least 30 mL/day, with higher doses of up to 120 mL associated with more potent effects in some studies.6
No significant interactions between tart cherry and medications have been reported. However, individuals prescribed anticoagulants or with specific allergies are advised to consult healthcare providers before using any tart cherry supplements.
Tart cherry juice and concentrates are more consistently bioavailable as compared to dried forms. Studies also suggest that encapsulated powders may offer a more convenient alternative with prolonged release.10
Image Credit: K-FK / Shutterstock.com
Limitations of Current Evidence
Small sample sizes in existing studies limit the statistical power of their findings, thus making it challenging to detect modest but clinically meaningful effects. Substantial heterogeneity in study design, including variations in dosage, formulations, and the health status of participants, has also been observed, which complicates the ability to generalize findings.
Sleep-related studies often rely on self-reported outcomes, which can introduce bias and reduce reliability. Significant knowledge gaps also remain regarding the bioavailability of anthocyanins and their metabolism, especially in relation to the gut microbiota, which plays a pivotal role in modulating their activity.1
Without consistent, high-quality data, it is challenging to make definitive conclusions or formulate precise dosing guidelines. Therefore, larger and longer randomized controlled trials with standardized protocols and objective outcome measures are essential to validate early findings and guide clinical application.
Conclusions
Existing evidence supports tart cherry as a promising functional food with potential benefits for inflammation, exercise recovery, sleep, and some cardiometabolic markers. Although findings on metabolic outcomes and lipid regulation remain inconclusive, tart cherries appear to be a safe and antioxidant-rich intervention that may be used as a complementary option to conventional therapies.
As interest in evidence-based nutraceuticals grows, tart cherry supplementation offers a scientifically supported, natural approach to managing several chronic health concerns, provided it is consumed in appropriate doses and as part of a balanced diet. Future studies involving larger sample sizes and longitudinal data can provide a comprehensive understanding of dosage and therapy durations.
References
- Mayta-Apaza, A. C., Daya, M., & Franck, C. (2019). Tart Cherries and health: Current knowledge and need for a better understanding of the fate of phytochemicals in the human gastrointestinal tract. Critical Reviews in Food Science and Nutrition, 59(4), 626–638. DOI:10.1080/10408398.2017.1384918, https://www.tandfonline.com/doi/full/10.1080/10408398.2017.1384918
- Stretton, B., Eranki, A., Kovoor, J. G., Bacchi, S., Gupta, A. K., Maddern, G., & Boyd, M. A. (2023). Too Sour to be True? Tart Cherries (Prunus cerasus) and Sleep: a Systematic Review and Meta-analysis. Current Sleep Medicine Reports, 9(3), 225–233. DOI:10.1007/s40675-023-00261-w, https://link.springer.com/article/10.1007/s40675-023-00261-w
- Kimble, R., Keane, K. M., Lodge, J. K., & Howatson, G. (2021). The Influence of Tart Cherry (Prunus cerasus, cv Montmorency) Concentrate Supplementation for 3 Months on Cardiometabolic Risk Factors in Middle-Aged Adults: A Randomised, Placebo-Controlled Trial. Nutrients, 13(5), 1417. DOI:10.3390/nu13051417, https://www.mdpi.com/2072-6643/13/5/1417
- Kuehl K. S. (2012). Cherry juice targets antioxidant potential and pain relief. Medicine and Sport Science, 59, 86–93. DOI:10.1159/000341965, https://pubmed.ncbi.nlm.nih.gov/23075558/
- Moosavian, S. P., Maharat, M., Chambari, M., Moradi, F., & Rahimlou, M. (2022). Effects of tart cherry juice consumption on cardio-metabolic risk factors: A systematic review and meta-analysis of randomized-controlled trials. Complementary Therapies in Medicine, 71, 102883. DOI:10.1016/j.ctim.2022.102883, https://www.sciencedirect.com/science/article/pii/S0965229922000851
- Norouzzadeh, M., Hasan Rashedi, M., Shahinfar, H., & Rahideh, S. T. (2023). Dose-dependent effect of tart cherry on blood pressure and selected inflammation biomarkers: A GRADE-assessed systematic review and meta-analysis of randomized controlled trials. Heliyon, 9(9), e19987. DOI:10.1016/j.heliyon.2023.e19987, https://www.sciencedirect.com/science/article/pii/S2405844023071955
- Gao, R., & Chilibeck, P. D. (2020). Effect of Tart Cherry Concentrate on Endurance Exercise Performance: A Meta-analysis. Journal of the American College of Nutrition, 39(7), 657–664. DOI:10.1080/07315724.2020.1713246, https://www.tandfonline.com/doi/full/10.1080/07315724.2020.1713246
- Howatson, G., Bell, P. G., Tallent, J., Middleton, B., McHugh, M. P., & Ellis, J. (2012). Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. European Journal of Nutrition, 51(8), 909–916. DOI:10.1007/s00394-011-0263-7, https://link.springer.com/article/10.1007/s00394-011-0263-7
- Keane, K. M., George, T. W., Constantinou, C. L., Brown, M. A., Clifford, T., & Howatson, G. (2016). Effects of Montmorency tart cherry (Prunus Cerasus L.) consumption on vascular function in men with early hypertension. The American Journal of Clinical Nutrition, 103(6), 1531–1539. DOI:10.3945/ajcn.115.123869, https://www.sciencedirect.com/science/article/pii/S0002916523041825
- Desai, T., Roberts, M., & Bottoms, L. (2019). Effects of Montmorency tart cherry supplementation on cardio-metabolic markers in metabolic syndrome participants: A pilot study. Journal of Functional Foods, 57, 286–298. DOI:10.1016/j.jff.2019.04.005, https://www.sciencedirect.com/science/article/abs/pii/S175646461930180X