Tart Cherry Extract
Also known as: Montmorency Cherry, Prunus cerasus Extract, Sour Cherry
A polyphenol-rich extract of Prunus cerasus containing anthocyanins (cyanidin glycosides) and trace melatonin, exhibiting anti-inflammatory, antioxidant, and uricosuric properties.
Last reviewed: 2024-04-15 · 3 indexed studies
Set your location for accurate regulatory status
Saved on this device — no sign-in needed.
Overview
Tart cherry extract from Montmorency cherries is rich in anthocyanins and natural melatonin. It has emerging evidence for reducing exercise-induced muscle damage, improving sleep quality, and lowering uric acid levels.
Mechanism & Function
Deep burgundy freeze-dried Montmorency cherry — anthocyanin-rich.
- Capsule
- Powder
- Liquid
- RTD
- Gummy
Capsule is generally preferred for bioavailability or efficacy.
Mechanism of Action
Anthocyanins inhibit COX-1 and COX-2 enzymes comparable to NSAIDs at high concentrations. Natural melatonin content supports circadian rhythm regulation. Reduces serum uric acid via inhibition of xanthine oxidase.
Physiological Role
Provides exogenous antioxidants that neutralize exercise-induced reactive oxygen species. Melatonin content (up to 13ng/g) may contribute to improved sleep onset and duration.
Primary Pathways
Performance / Health Relevance
Reduces markers of muscle damage (CK, LDH) and perceived soreness following high-intensity exercise, marathon running, and resistance training.
Evidence Review
Practical Use & Dosage
- Minimum Effective Dose
- 480mg anthocyanins (from ~30mL concentrate)
- Optimal Range
- 30–60mL tart cherry concentrate or 480–960mg capsule extract daily
- Upper / Caution Level
- No established upper limit; high sugar content in juice form
- Timing
- Twice daily: morning and 1 hour before bed (for sleep). 5 days before and 2 days after intense exercise (for recovery).
- Best Format
- Concentrated juice or standardized capsule extract
- Bioavailability
- Anthocyanin bioavailability is relatively low (~5%) but metabolites remain active. Whole concentrate may provide matrix effects beyond isolated compounds.
- Absorption Considerations
- Take on empty stomach for maximal anthocyanin absorption. Juice form provides faster delivery than capsules.
Safety & Interactions
Side Effects
- •GI discomfort (high juice volumes)
- •Sugar content in juice form
Contraindications
- Active anticoagulant therapy (theoretical bleeding risk via mild COX inhibition)
- Diabetes (juice form — high glycaemic load)
Drug Interactions
- •May interact with blood thinners (mild COX inhibition)
Who Should Avoid
- •Those managing blood sugar (juice form — use capsules instead)
Monitoring
No monitoring required. Effects on recovery are most apparent with 5+ days of loading.
Frequently Asked Questions
Auto-generated from indexed evidence — dosage, safety, interactions, and more.
When is Tart Cherry Extract typically used or indicated?
Tart Cherry Extract is most commonly used for: Muscle recovery, Sleep support, Inflammation, Gout management. Provides exogenous antioxidants that neutralize exercise-induced reactive oxygen species. Melatonin content (up to 13ng/g) may contribute to improved sleep onset and duration.
How does Tart Cherry Extract work?
Anthocyanins inhibit COX-1 and COX-2 enzymes comparable to NSAIDs at high concentrations. Natural melatonin content supports circadian rhythm regulation. Reduces serum uric acid via inhibition of xanthine oxidase.
What is the recommended dose of Tart Cherry Extract?
The optimal range is 30–60mL tart cherry concentrate or 480–960mg capsule extract daily. with a minimum effective dose of 480mg anthocyanins (from ~30mL concentrate). Best taken: Twice daily: morning and 1 hour before bed (for sleep). 5 days before and 2 days after intense exercise (for recovery).. Upper / caution level: No established upper limit; high sugar content in juice form.
What are the side effects of Tart Cherry Extract?
Reported side effects include: GI discomfort (high juice volumes); and Sugar content in juice form. Monitoring: No monitoring required. Effects on recovery are most apparent with 5+ days of loading.
Does Tart Cherry Extract interact with medications?
Known or theoretical interactions: May interact with blood thinners (mild COX inhibition). Always check with a clinician before combining with prescription medication.
Who should avoid Tart Cherry Extract?
Tart Cherry Extract is generally not recommended for: Those managing blood sugar (juice form — use capsules instead); Active anticoagulant therapy (theoretical bleeding risk via mild COX inhibition); and Diabetes (juice form — high glycaemic load).
How strong is the evidence for Tart Cherry Extract?
Evidence level: Moderate (overall score 58/100), based on 3 indexed studies on SuppIndex.
Research & References (3)
Montmorency cherry supplementation and recovery from exercise-induced muscle damage: a systematic review
Review of 14 studies showing tart cherry reduces CK, inflammation markers, and soreness after intense exercise.
Effect of tart cherry juice on melatonin levels and sleep quality: a randomized controlled trial
Investigates Montmorency tart cherry juice on sleep quality in older adults with insomnia.
Tart cherry consumption and uric acid: a meta-analysis
Meta-analysis of tart cherry intake on serum uric acid and gout-related outcomes.
Trademark Ingredients
Related Ingredients
Other top-rated ingredients in Joint and Recovery Ingredients.
Collagen Peptides
70/100Enzymatically hydrolyzed type I and III collagen yielding low-molecular-weight peptides (primarily glycine-proline-hydroxyproline tripeptides) that are absorbed intact and stimulate fibroblast collagen synthesis.
Glucosamine Sulfate
62/100An amino monosaccharide serving as the essential substrate for biosynthesis of glycosaminoglycans and proteoglycans, the structural macromolecules of articular cartilage extracellular matrix.
TUDCA
56/100Conjugate of taurine and ursodeoxycholic acid; reduces cytotoxic bile acid pool, protects mitochondria, and inhibits ER stress-induced apoptosis.
Research Overview
Moderate EvidenceCite this ingredient
One-click citation export in APA, MLA, Chicago, BibTeX, or HTML. The URL below is stable and safe to link.
Stable URL
https://thesuppindex.com/ingredients/tart-cherry-extract
SuppIndex. (2026). Tart Cherry Extract: Evidence summary, dosage and clinical studies. Retrieved October 23, 2026, from https://thesuppindex.com/ingredients/tart-cherry-extract
Based on 3 indexed studies · Evidence level: Moderate.
Goal Ratings
Stack Compatibility
Combine with omega-3 and curcumin for comprehensive anti-inflammatory recovery stack.