Tart Cherry Extract

Also known as: Montmorency cherry · Prunus cerasus · CherryPURE

●●○Moderate Evidence

One of the highest dietary sources of melatonin plus anti-inflammatory anthocyanins. Improves sleep quality and reduces DOMS with the evidence of a whole food rather than an isolated supplement.

Effective Dose

480mg concentrate or 240–480ml juice / day

per clinical evidence

Evidence Level

Moderate

Sleep & Recovery

Mechanism

Melatonin content + anthocyanin COX inhibition

primary action

Best For

Sleep quality

Recovery, Muscle soreness, Gout

This profile is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications.

What Is Tart Cherry Extract?

Montmorency tart cherries are exceptionally rich in melatonin, anthocyanins (cyanidin-3-glucoside), and quercetin. This combination uniquely addresses both sleep and recovery simultaneously. Concentrate form (like CherryPURE) provides standardised doses without the sugar load of juice.

How It Works: The Science

Melatonin content (~13ng/100g) contributes to sleep phase alignment. Anthocyanins inhibit COX-1 and COX-2 (the same enzymes targeted by ibuprofen), reducing prostaglandin-mediated inflammation and muscle soreness. They also reduce uric acid crystallisation, explaining gout relief effects.

Primary Mechanism

Melatonin content + anthocyanin COX inhibition

Evidence-Based Benefits

Improves sleep duration and quality

moderate

Howatson et al. (2012) — 480ml/day increased sleep time by 34 minutes in older adults

Reduces DOMS after intense exercise

moderate

Howatson et al. (2010) — marathon runners had significantly less strength loss and soreness

Reduces inflammation markers post-exercise

moderate

Multiple RCTs — significant reductions in CRP and IL-6 with tart cherry

Dosage Guide

Effective Dose

480mg concentrate or 240–480ml juice / day

480mg tart cherry powder concentrate or 240–480ml juice, twice daily (morning and evening). For sleep specifically: take 1–2 hours before bed. Juice adds significant calories — concentrate preferred for body composition goals.

Safety Profile & Side Effects

Extremely safe as a food product. High sugar content in juice form — use concentrate or capsules if calories are a concern. Very rare drug interactions.

Who Should (and Shouldn't) Take It

Best for

Sleep qualityRecoveryMuscle sorenessGout

Who it's for

Athletes with high training loads and recovery demands. Those with sleep issues and soreness who prefer food-based supplementation. Excellent gout management aid alongside conventional treatment.

Frequently Asked Questions

What is the recommended dose of Tart Cherry Extract?

Is Tart Cherry Extract safe?

Extremely safe as a food product. High sugar content in juice form — use concentrate or capsules if calories are a concern. Very rare drug interactions.

How does Tart Cherry Extract work?

Who should take Tart Cherry Extract?

Athletes with high training loads and recovery demands. Those with sleep issues and soreness who prefer food-based supplementation. Excellent gout management aid alongside conventional treatment.

Related Ingredients

Melatonin Omega-3 (EPA + DHA)Curcumin (with Bioperine / Phytosome)Glycine

Medical Disclaimer

Ingredient profiles are for informational purposes only and do not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications. Full disclaimer →