Tart cherry, particularly the Montmorency variety, has drawn considerable research interest for its rich concentration of anthocyanins and other polyphenolic compounds with notable antioxidant and anti-inflammatory properties. Studies indicate that tart cherry juice concentrate and extracts may help reduce markers of inflammation and muscle soreness following strenuous exercise, potentially supporting faster recovery in athletes and active individuals. Research also suggests that regular consumption may benefit sleep quality, possibly due to the fruit's natural melatonin content, and some evidence points to a role in lowering uric acid levels associated with gout flare-ups. While findings are promising across areas like joint comfort and exercise recovery, most studies have been relatively small, and ongoing research continues to clarify the extent of these benefits.
Compare this supplementResearch suggests that tart cherry, particularly in juice concentrate or powdered form, has meaningful anti-inflammat...
View studies →Research suggests that tart cherry, particularly in juice form, may support improvements in sleep duration, sleep eff...
View studies →Research suggests that tart cherry supplementation, particularly in juice concentrate form, may support recovery from...
View studies →These are commonly referenced dosage ranges for this supplement. They are not medical recommendations. Always consult a healthcare provider before supplementing.
| Form | Dose range | Frequency | Studied for | Source |
|---|---|---|---|---|
| Capsule | 480 mg | Twice daily | Joint pain relief and gout symptom reduction | Standardized extract dose used in multiple RCTs on gout and inflammation |
| Capsule | 400–480 mg | Daily | Sleep quality improvement | Based on RCTs showing increased melatonin levels and sleep duration |
| Concentrate | 30–60 mL | Twice daily | Muscle recovery and anti-inflammatory effects | Used in clinical trials as diluted concentrate equivalent to ~90–270 cherries per day |
| Juice | 240–480 mL | Daily | Exercise recovery and muscle soreness reduction | Common in RCTs studying post-exercise recovery, often split into two servings |
| Powder | 480–960 mg | Daily | General anti-inflammatory support and exercise recovery | Common in clinical trials using freeze-dried tart cherry powder |