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Head-to-head evidence comparison — which supplement is right for you?
Caffeine wins 2 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Likely helps
22 of 25 studies with measurable effects showed benefit.
Top outcomes
Verdict
Likely helps
12 of 12 studies with measurable effects showed benefit.
Top outcomes
Shared outcomes (1)
Outcomes where both Caffeine and Tart Cherry have evidence — compare verdict strength side-by-side.
100-200mg
Morning, 30-60 minutes before exercise
Pill/capsule for precise dosing
480-500mg extract or 240ml (8oz) juice twice daily
Morning and evening, Before/after exercise for recovery
Concentrated Montmorency tart cherry extract (capsules)
15-45 minutes
30-60 minutes
30-60 minutes
30-60 minutes
1-2 weeks
Same day/next day
1-3 days
N/A
Effect of Acute Caffeine Intake on the Fat Oxidation Rate during Exercise: A Systematic Review and Meta-Analysis
Nutrients (2020) · Meta analysis · n=2020
A subsequent meta-analysis was performed using the random effects model to calculate the standardized mean difference (SMD).
The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials
Critical reviews in food science and nutrition (2019) · Meta analysis · n=606
Thirteen RCTs with 606 participants were included in the meta-analyses.
Effect of Caffeine and Nitrates Combination on Exercise Performance, Heart Rate and Oxygen Uptake: A Systematic Review and Meta-Analysis
Nutrients (2024) · Meta analysis · n=95
The meta-analysis revealed that caffeine and nitrates supplementation (CAF+nitrates) did not enhance performance in time trials (TTs) over the CAF alone (g = -0.06; 95% CI = -0.46 to 0.35; p = 0.78) or nitrates alone (g = 0.29; 95% CI = -0.12 to 0.70; p = 0.17).
Effects of dietary supplements on athletic performance in elite soccer players: a systematic review
Journal of the International Society of Sports Nutrition (2023) · Systematic review · n=1043
Nitrate-rich beetroot concentrate can attenuate performance decrease in the days following matches.
Effect of food sources of nitrate, polyphenols, L-arginine and L-citrulline on endurance exercise performance: a systematic review and meta-analysis of randomised controlled trials
Journal of the International Society of Sports Nutrition (2021) · Meta analysis
No effect on exercise performance following consumption of foods rich in L-citrulline was identified (SMD=-0.03, p=0.24).
Efficacy, acceptability, and tolerability of all available treatments for insomnia in the elderly: a systematic review and network meta-analysis
Acta psychiatrica Scandinavica (2020) · Meta analysis · n=6832
Insufficient evidence exists on which intervention is more efficacious for elderly patients with insomnia.
Based on multiple meta-analyses showing 3-6mg/kg optimal dosing. Performance benefits plateau around 200-300mg with increased jitteriness at higher doses.
Meta-analysis showed small beneficial effect (ES = -0.44). Multiple studies but limited sample sizes. Effect appears modest and variable between individuals.
AI-estimated from published studies. Interpret as directional guidance.
Caffeine has a higher evidence score (9.5/10 vs 8.5/10) and wins in 2 of 3 categories.
For athletic performance, Caffeine has a higher relevance score (90 vs 65).
No known interactions between Caffeine and Tart Cherry have been documented in our database. However, always consult a healthcare provider before combining supplements.