Tart Cherry
Uses
Tart or sour cherry is a variety of cherry grown worldwide that is often used in cooking and in making fruit syrups and other concentrates.3, 4 Tart cherries are especially high in anthocyanins, a type of flavonoid with strong antioxidant activity demonstrated in both test tube and double-blind human studies.5, 6 These and other flavonoids found in tart cherries have also been shown to have anti-inflammatory effects in test tube and animal studies.
Tart cherries are most popular as a food in Europe and Russia. Tart cherry juice and concentrate are available as supplements in North America.7, 8
Parts Used & Where Grown
Our proprietary “Star-Rating” system was developed to help you easily understand the amount of scientific support behind each supplement in relation to a specific health condition. While there is no way to predict whether a vitamin, mineral, or herb will successfully treat or prevent associated health conditions, our unique ratings tell you how well these supplements are understood by the medical community, and whether studies have found them to be effective for other people.
For over a decade, our team has combed through thousands of research articles published in reputable journals. To help you make educated decisions, and to better understand controversial or confusing supplements, our medical experts have digested the science into these three easy-to-follow ratings. We hope this provides you with a helpful resource to make informed decisions towards your health and well-being.
3 Stars Reliable and relatively consistent scientific data showing a substantial health benefit.
2 Stars Contradictory, insufficient, or preliminary studies suggesting a health benefit or minimal health benefit.
1 Star For an herb, supported by traditional use but minimal or no scientific evidence. For a supplement, little scientific support.
This supplement has been used in connection with the following health conditions:
| Used for | Why |
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2 Stars
Athletic Performance and Reducing Pain and Speeding Muscle Strength Recovery after Intense Exercise
8–12 ounces twice daily of a tart cherry juice product equivalent to at least 80 mg per day of anthocyanins or 100–120 cherries daily
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Anthocyanins in tart cherry may support faster muscle recovery in athletes.
An animal study found reduced blood measures of muscle damage after strenuous exercise when the animals were fed tart cherry juice prior to exercise. In a small, double-blind study, young men drank 12 ounces twice daily of tart cherry juice blended with apple juice [note: ratio not given in study], equivalent to 80 mg per day of anthocyanins or 100 to 120 cherries per day. After eight days the men performed intense elbow flexion exercises, and after drinking tart cherry juice this exercise resulted in less muscle pain and loss of strength compared to after drinking a placebo juice. In a small double-blind study, trained athletes took about one ounce twice daily of a tart cherry juice concentrate, containing about 550 mg per day of anthocyanin, for ten days beginning seven days before an intense session of weight-training leg exercises. Compared to when they took a placebo concentrate, taking tart cherry concentrate resulted in faster recovery of leg muscle strength after the exercise. Two double-blind trials investigated the effects of tart cherry juice in long distance runners. In one small double-blind trial, drinking eight ounces twice daily of tart cherry juice blended with apple juice, [note: ratio not given] equivalent to 80 mg per day of anthocyanins or 100 to 120 cherries per day, for eight days beginning five days before a marathon resulted in faster recovery of leg muscle strength and smaller elevations in post-race blood measures of inflammation. However, there was no difference in muscle soreness or in post-race blood measures of muscle damage. In another, larger double-blind trial, long distance runners who drank 10.5 ounces twice daily of tart cherry juice blended with apple juice, [note: ratio not given] equivalent to 80 mg per day of anthocyanins or 100 to 120 cherries per day, for eight days beginning one week before the race reported only one-third as much post-race muscle pain compared to those who used a placebo juice.
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2 Stars
Insomnia
1–8 ounces up to twice daily for seven days
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Tart cherries contain a small amount of the sleep-regulating hormone melatonin and may improve some measures of sleep quality.
Tart cherries contain a small amount of the sleep-regulating hormone melatonin. In a double-blind trial, healthy young people took one ounce daily of a tart cherry juice concentrate, estimated to contain the equivalent of 90-100 tart cherries, for seven days, which resulted in increased urine levels of melatonin and improvement in several measures of sleep quality. In a double-blind study of older people with insomnia, drinking eight ounces twice daily of a cherry-apple juice blend [note: ratio not given], estimated to be equivalent to 100 cherries per day, for seven days resulted in small improvements in some measures of sleep quality.
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2 Stars
Sprains and Strains and Exercise-Related Muscle Injury
80 mg anthocyanins, the equivalent of approximately 100–120 cherries, 16–24 ounces tart cherry juice blend, 1 ounce of liquid concentrate, or 400 mg of concentrate in tablets or capsules
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Some studies indicate that supplementing with tart cherry may support muscle strength recovery and reduce pain, especially after exercise.
An animal study found reduced blood measures of muscle damage after strenuous exercise when the animals were fed tart cherry juice prior to exercise. In a small, double-blind study, young men drank 12 ounces twice daily of tart cherry juice blended with apple juice, [note: ratio not given] equivalent to 80 mg per day of anthocyanins or 100-120 cherries per day. After eight days the men performed intense elbow flexion exercises, and after drinking tart cherry juice this exercise resulted in less muscle pain and loss of strength compared to after drinking a placebo juice. In a small double-blind study, trained athletes took about one ounce twice daily of a tart cherry juice concentrate, containing about 550 mg per day of anthocyanin, for ten days beginning seven days before an intense session of weight-training leg exercises. Compared to when they took a placebo concentrate, taking tart cherry concentrate resulted in faster recovery of leg muscle strength after the exercise. Two double-blind trials investigated the effects of tart cherry juice in long distance runners. In one small double-blind trial, drinking eight ounces twice daily of tart cherry juice blended with apple juice, [note: ratio not given] equivalent to 80 mg per day of anthocyanins or 100-120 cherries per day, for eight days beginning five days before a marathon resulted in faster recovery of leg muscle strength and smaller elevations in post-race blood measures of inflammation. However, there was no difference in muscle soreness or in post-race blood measures of muscle damage. In another, larger double-blind trial, long distance runners who drank 10.5 ounces twice daily of tart cherry juice blended with apple juice, [note: ratio not given] equivalent to 80 mg per day of anthocyanins or 100-120 cherries per day, for eight days beginning one week before the race reported only one-third as much post-race muscle pain compared to those who used a placebo juice.
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1 Star
Fibromyalgia
80 mg anthocyanins, the equivalent of approximately 100–120 cherries, 16–24 ounces tart cherry juice blend, 1 ounce of liquid concentrate, or 400 mg of concentrate in tablets or capsules
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Tart cherries contain antioxidants and anti-inflammatory substances that may reduce muscle pain.
Tart cherries contain antioxidants and anti-inflammatory substances that may reduce muscle pain, and double-blind research in athletes has shown pain-reducing properties of tart cherry preparations. In a small double-blind study, women with fibromyalgia drank 10.5 ounces twice daily of either tart cherry juice (equivalent to 100 to 120 cherries or 80 mg of anthocyanins per day) or a placebo juice for ten days prior to performing a session of intense elbow flexion exercise. While about one-third of the women reported significantly less elbow muscle pain when using tart cherry juice before exercise, the average effect in the overall group was no better than with the placebo.
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1 Star
Osteoarthritis
80 mg anthocyanins, the equivalent of approximately 100–120 cherries, 16–24 ounces tart cherry juice blend, 1 ounce of liquid concentrate, or 400 mg of concentrate in tablets or capsules
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In a preliminary trial, people with osteoarthritis who took tart cherry extract for three months reported reduced joint tenderness and less joint pain and disability.
Tart cherries contain anthocyanins and other flavonoids that have anti-inflammatory effects according to test tube and animal studies. In a preliminary human trial, people with osteoarthritis who took 400 mg per day of tart cherry extract (supplying 100 mg per day of anthocyanins) for three months had reduced joint tenderness and reported less joint pain and disability. Double-blind research is needed to confirm these promising results.
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Traditional Use (May Not Be Supported by Scientific Studies)
How It Works
How It Works
How to Use It
Possible Deficiencies
Interactions
Interactions with Supplements, Foods, & Other Compounds
Interactions with Medicines
Side Effects
Side Effects
References
1. Allen M, Silver B. Cherries. J Agricultural Food Information 2010;11:275-281.
2. Vaughan JG, Geissler C. The new Oxford book of food plants. New York: Oxford University Press, 2009, p. 74.
3. Allen M, Silver B. Cherries. J Agricultural Food Information 2010;11:275-81.
4. Vaughan JG, Geissler C. The new Oxford book of food plants. New York: Oxford University Press, 2009, p. 74.
5. Khoo GM, Clausen MR, Pedersen BH, Larsen E. Bioactivity and total phenolic content of 34 sour cherry cultivars. J Food Composition & Analysis 2011; 24: 772-6.
6. Traustadóttir T, Davies SS, Stock AA, et al. Tart cherry juice decreases oxidative stress in healthy older men and women. J Nutr 2009;139:1896-900. .
7. Seymour EM, Lewis SK, Urcuyo-Llanes DE, et al. Regular tart cherry intake alters abdominal adiposity, adipose gene transcription, and inflammation in obesity-prone rats fed a high fat diet. J Med Food 2009;12:935-42.
8. Sarić A, Sobocanec S, Balog T, et al. Improved antioxidant and anti-inflammatory potential in mice consuming sour cherry juice (Prunus Cerasus cv. Maraska). Plant Foods Hum Nutr 2009;64:231-7.
9. Khoo GM, Clausen MR, Pedersen BH, Larsen E. Bioactivity and total phenolic content of 34 sour cherry cultivars. J Food Composition & Analysis 2011; 24: 772-776.
10. Traustadóttir T, Davies SS, Stock AA, et al. Tart cherry juice decreases oxidative stress in healthy older men and women. J Nutr 2009;139:1896-900. .
11. Seymour EM, Lewis SK, Urcuyo-Llanes DE, et al. Regular tart cherry intake alters abdominal adiposity, adipose gene transcription, and inflammation in obesity-prone rats fed a high fat diet. J Med Food 2009;12:935-42.
12. Sarić A, Sobocanec S, Balog T, et al. Improved antioxidant and anti-inflammatory potential in mice consuming sour cherry juice (Prunus Cerasus cv. Maraska). Plant Foods Hum Nutr 2009;64:231-7.
13. Blando F, Gerardi C, Nicoletti I. Sour cherry (Prunus cerasus L) anthocyanins as ingredients for functional foods. J Biomed Biotechnol 2004;5:253-258.
14. Ballmer-Weber BK, Scheurer S, Fritsche P, et al. Component-resolved diagnosis with recombinant allergens in patients with cherry allergy. J Allergy Clin Immunol 2002;110:167-73.
Last Review: 05-24-2015
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The information presented by TraceGains is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires December 2024.
