Tart Cherry
Tart Cherry Extract (Montmorency)
A natural source of melatonin and anthocyanins that improves sleep quality and speeds post-exercise recovery.
Tart cherry, specifically Montmorency variety, contains natural melatonin and powerful anthocyanin antioxidants. Research shows benefits for both sleep quality and exercise recovery, making it unique for addressing both goals simultaneously.
Mechanisms of Action
Natural Melatonin
Contains bioavailable melatonin for sleep
Anthocyanin Antioxidants
Powerful plant compounds that reduce oxidative stress
COX Enzyme Inhibition
Natural anti-inflammatory similar to NSAIDs
Recommended Dose
480-500mg extract or 240ml (8oz) juice twice daily
Loading: For events: take for 4-5 days before and 2-3 days after
Optimal Timing
- Morning and evening
- Before/after exercise for recovery
Can be taken without food
Best Form
Concentrated Montmorency tart cherry extract (capsules)
Alternatives: Tart cherry juice concentrate, Tart cherry juice
Montmorency variety is most studied. Extract/capsules avoid sugar in juice. Juice provides hydration but has ~25g sugar per 8oz. Sweet cherries don't have same effects.
Duration
Minimum: 1 weeks
Optimal: 2 weeks
Cycling: Not required
Note: For sleep: take 30-60 min before bed. For recovery: take AM and PM, or before/after training. Can use both strategies simultaneously.
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Improved Sleep
Better sleep quality and increased sleep time
Less Muscle Soreness
Reduced DOMS after intense exercise
Faster Recovery
Quicker return to baseline after training
Sugar Content (Juice)
Juice form contains significant sugar
Tart cherries are food; supplements less studied
Use extract form to avoid sugar in juice
Not banned; commonly used for recovery
Who Should NOT Take This
- Diabetes (juice form has significant sugar)
Drug Interactions
May have mild blood thinning effects — may affect platelet aggregation or vitamin K-dependent clotting factors, altering anticoagulant efficacy
May have additive sedative effects due to melatonin content
Possible Side Effects
Tip: Reduce dose; take with food
Tip: Use extract form instead
Warnings
- Use Montmorency (tart) variety, not sweet cherries
- Juice contains significant sugar
- Extract is more practical and sugar-free
Top studies from 40+ peer-reviewed papers
Abreu R et al. • Journal of the International Society of Sports Nutrition (2023)
“Still, more well-designed research with elite soccer players is needed to improve support and advice regarding the use of dietary supplements for athletic performance enhancement.”
Key Findings:
- Nitrate-rich beetroot concentrate can attenuate performance decrease in the days following matches.
- Further investigation with sodium bicarbonate alone is necessary, as supplementation protocols with elite players included other substances.
- Finally, the available data does not support yohimbine supplementation or the use of Resurgex Plus® to improve athletic performance in elite soccer players.
- Still, more well-designed research with elite soccer players is needed to improve support and advice regarding the use of dietary supplements for athletic performance enhancement.
d'Unienville NMA et al. • Journal of the International Society of Sports Nutrition (2021)
“Foods rich in polyphenols and nitrate provide trivial benefits for endurance exercise performance, although these effects may be food dependent.”
Key Findings:
- No effect on exercise performance following consumption of foods rich in L-citrulline was identified (SMD=-0.03, p=0.24).
- Foods rich in polyphenols and nitrate provide trivial benefits for endurance exercise performance, although these effects may be food dependent.
- Highly trained endurance athletes do not appear to benefit from consuming nitrate-rich foods but may benefit from polyphenol consumption.
- Further research into food sources, dosage and supplementation duration to optimise the ergogenic response to polyphenol consumption is warranted.
Samara MT et al. • Acta psychiatrica Scandinavica (2020)
“Insufficient evidence exists on which intervention is more efficacious for elderly patients with insomnia.”
Key Findings:
- Insufficient evidence exists on which intervention is more efficacious for elderly patients with insomnia.
- More RCTs, with longer duration, making more direct interventions among active treatments and presenting more outcomes are urgently needed.
- Further research warranted to confirm findings
Polasek D et al. • Nutrition reviews (2024)
“Despite the large heterogeneity in the studies and choice of intervention, the majority of the identified studies reported that a nutritional intervention did benefit sleep, and that it is mainly subjective sleep that is improved.”
Key Findings:
- Despite the large heterogeneity in the studies and choice of intervention, the majority of the identified studies reported that a nutritional intervention did benefit sleep, and that it is mainly subjective sleep that is improved.
- More high-quality, adequately powered, randomized controlled trials of the identified nutritional interventions are necessary.
- Further research warranted to confirm findings
Gonzalez DE et al. • Nutrients (2024)
“Registered clinical trial NCT04837274.”
Key Findings:
- Data were analyzed using general linear model (GLM) statistics with repeated measures, pairwise comparisons, and percentage change from baseline with 95% confidence intervals (CIs).
- Results: No statistically significant interaction effects or differences between treatments were seen in uric acid levels or PK profiles.
- Analysis of percent changes from baseline revealed that TC ingestion reduced the blood glucose levels following the ingestion of the high-purine meal (-4.2% [-7.7, -0.7], p = 0017).
Study Type Distribution
Goals This Supplement Supports
Related Goals
This information is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider before starting any supplement.