Tart Cherry Extract
Also known as: Prunus cerasus extract, sour cherry extract, tart cherry powder, anthocyanin-rich cherry extract
Effective Dosage
500 mg daily (limited data; no established optimal range)
What the Science Says
Tart cherry extract is a concentrated form of sour cherry packed with anthocyanins — the pigments that give the fruit its deep red color and most of its health effects. In a small human trial, 500 mg taken daily for one week before intense resistance exercise reduced markers of oxidative stress and muscle damage, and helped preserve grip strength compared to placebo. Animal studies suggest it may also reduce inflammatory markers like IL-6 and improve antioxidant capacity, though these findings have not yet been confirmed in large human trials.
What It Doesn't Do
Won't reliably lower uric acid or CRP in healthy adults — the one RCT on this had incomplete data. No proven benefit for weight loss or blood sugar control in humans. Not a treatment for Alzheimer's disease — the brain research was done in mice only. No evidence it prevents cancer in humans. Don't expect it to replace anti-inflammatory medications.
Evidence-Based Benefits
Tart cherry extract, rich in anthocyanins, has shown antioxidant and anti-inflammatory properties in limited human and animal studies. In one small RCT (n=13), 500 mg/day for 7 days reduced oxidative stress markers (protein carbonyl) and muscle damage indicators (CK, CK-MB) following intense resistance exercise, and prevented handgrip strength decline (PMID: 34126996). Animal studies suggest it may reduce inflammatory cytokines (IL-6, leptin) and improve antioxidant capacity in obesity models (PMID: 31438590), and reduce amyloid-beta deposition and behavioral deficits in Alzheimer's mouse models when combined with omega fatty acids (PMID: 34827424).
Weak EvidenceEffective at: No established dose from provided studies; 500 mg/day used in one human RCT
Source: auto-research
Absorption & Bioavailability
Unknown — no pharmacokinetic data provided in the available studies. Powdered extract appears to produce measurable biological effects at 500 mg, but absorption rates are not characterized in the provided papers.
Red Flags to Watch For
- Most supporting research is in animals (mice), not humans — effects may not translate
- Only one small human RCT on exercise recovery (13 men) — results need replication in larger trials
- The RCT on uric acid and CRP (PMID 41247121) had an incomplete abstract — findings cannot be fully evaluated
- The Alzheimer's study used a combination product (tart cherry + omega fatty acids), so cherry extract alone cannot be credited
- Over 1,000 supplement products on the market use this ingredient, but clinical evidence remains very thin
Products Containing Tart Cherry Extract
See how Tart Cherry Extract 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