Tart Cherry
Also known as: Montmorency tart cherry, Prunus cerasus, sour cherry, tart cherry extract, tart cherry juice
Effective Dosage
480 mg powder or 60-90 mL juice daily for 7-14 days (per ISSN position)
What the Science Says
Tart cherry is a small, sour fruit packed with polyphenols and anthocyanins — natural plant compounds with antioxidant and anti-inflammatory properties. Research suggests it may help reduce uric acid levels (relevant for gout risk), support post-exercise recovery, and potentially benefit cognitive function in older adults. The International Society of Sports Nutrition ranks it among the top nutrients for antioxidant-related recovery support, recommending 480 mg powder or 60–90 mL juice daily for 7–14 days.
What It Doesn't Do
Won't reliably speed up recovery from sprint-based exercise — one well-designed RCT found no benefit over placebo. Doesn't reliably improve sleep in people who are overweight or obese at standard doses. Not a proven treatment for insomnia. No strong evidence it directly builds muscle or boosts athletic performance. Animal study results on gut inflammation don't automatically apply to humans.
Evidence-Based Benefits
Tart cherry has been shown to reduce muscle soreness and improve recovery following exercise, likely due to its anti-inflammatory properties. It may also help improve sleep quality due to its natural melatonin content.
Strong EvidenceEffective at: 1000-2000 mg daily
Source: auto-research
Absorption & Bioavailability
Moderate — anthocyanins and polyphenols from tart cherry are absorbed but bioavailability varies by individual, gut microbiome composition, and food matrix. No direct pharmacokinetic data provided in the reviewed studies.
Red Flags to Watch For
- Standard doses may be ineffective for people with overweight or obesity — research suggests higher doses may be needed for sleep and inflammation benefits in this population
- Marketing often overstates recovery benefits; at least one rigorous RCT found no improvement over placebo for sprint recovery metrics
- Most cognitive function data comes from network meta-analyses, not direct tart cherry trials — rankings don't equal proven efficacy
- Animal model data (e.g., ulcerative colitis) is frequently cited in marketing but does not confirm human benefits
- Over 1,000 registered supplement products exist, creating wide variation in dose, form, and quality with little standardization
Products Containing Tart Cherry
See how Tart Cherry is used in these analyzed products:
Research Sources
- PubMed
- NIH DSLD
This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement regimen. Last updated: 2026-04-06