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Tch6.0
Tart Cherry – Forschung
Hilft wahrscheinlich
77 begutachtete Studien
Was die Evidenz sagt
Hilft wahrscheinlich
Tart Cherry scheint in 10 von 11 Studien mit messbaren Effekten zu helfen — die Evidenz tendiert klar ins Positive.
Die meiste Evidenz stammt aus hochwertigen Meta-Analysen und randomisierten Studien, veröffentlicht 2011–2026 mit einer typischen Studiengröße von 19 Teilnehmenden.
Basierend auf 77 Studien · 9 Meta-Analysen · 52 RCTs · 8,923 Teilnehmende insgesamt
Konfidenz
Hohe Konfidenz
Was die Studien gefunden haben
10geholfen1unklar· 66 weitere ohne bewertete Effektdaten
Nach Outcome
Sleep & insomniaVerbesserte Schlafqualität und -dauer · 1-2 Wochen · Natürlicher Melatonin- und Tryptophangehalt verkürzt die Einschlaflatenz · 1-2 Wochen · Proanthocyanidine hemmen den Tryptophanabbau und verlängern so die Schlafdauer · 1-2 Wochen
Hilft wahrscheinlich68 Studien
RecoveryVerringerter Muskelkater und schnellere Erholung · Akut (am selben Tag)
Endurance & exercise performanceVerringert die Entzündung nach dem Training und unterstützt die Leistung am Folgetag · 1-2 Wochen
Hilft wahrscheinlich10 Studien
Joint pain & arthritisAnthocyane senken die Harnsäure und die Gelenkentzündung · 2-4 Wochen
Überwiegend Mechanismus / Beobachtung7 Studien
Cholesterol & lipids
Überwiegend Mechanismus / Beobachtung5 Studien
Cognitive function
Überwiegend Mechanismus / Beobachtung5 Studien
Glucose & metabolic
Überwiegend Mechanismus / Beobachtung4 Studien
Anxiety & stress
Überwiegend Mechanismus / Beobachtung3 Studien
Therapeutic & clinical
Zu wenige bewertete Studien2 Studien
Depression & mood
Zu wenige bewertete Studien1 Studie
Safety profile
Zu wenige bewertete Studien1 Studie
In Zahlen
Aus 37 Studien mit messbaren Effekten gezogen
Wahrscheinlich echte Effekte
53%
über Studien hinweg
Untersuchte Personen
8,923
typische Studie: 19 Personen
Stärkste Designs
61
9 gepoolt, 52 randomisiert
Zeigte Nutzen
82%
9/11 Studien
Wie lange Studien liefen
Unter einer Woche
7
1–4 Wochen
2
1–3 Monate
5
Untersuchte Populationen
Older adults2
Adults with metabolic syndrome2
Athletes2
Elite soccer players1
Aktives Forschungsgebiet
46 Studien in den letzten 5 Jahren · Neueste Meta-Analyse: 2026
201120182026
1Systematische Übersichtn=1,043 · large study2023
Einfach gesagt: Still, more well-designed research with elite soccer players is needed to improve support and advice regarding the use of dietary supplements for athletic performance enhancement.
Abreu R et al. · Journal of the International Society of Sports Nutrition (2023)
Nitrate-rich beetroot concentrate can attenuate performance decrease in the days following matches.
Further investigation with sodium bicarbonate alone is necessary, as supplementation protocols with elite players included other substances.
Finally, the available data does not support yohimbine supplementation or the use of Resurgex Plus® to improve athletic performance in elite soccer players.
Einfach gesagt: In summary, this meta-analysis showed that tart cherry juice mostly had a favorable effect on FBG levels.
Moosavian SP et al. · Complementary therapies in medicine (2022)
Spürbar Nutzen
← SchlechterKein EffektBesser →
The pooled analysis revealed that tart cherry juice consumption led to a significant reduction in the fasting blood sugar (FBS) levels (WMD = -0.51 mg/dl [95% CI: -0.98, -0.06]).
In summary, this meta-analysis showed that tart cherry juice mostly had a favorable effect on FBG levels.
However, further RCTs with long-term intervention with different doses of administration are needed.
Einfach gesagt: Foods rich in polyphenols and nitrate provide trivial benefits for endurance exercise performance, although these effects may be food dependent.
d'Unienville NMA et al. · Journal of the International Society of Sports Nutrition (2021)
Kaum spürbar Nutzen
← SchlechterKein EffektBesser →
Could be chance
No effect on exercise performance following consumption of foods rich in L-citrulline was identified (SMD=-0.03, p=0.24).
Foods rich in polyphenols and nitrate provide trivial benefits for endurance exercise performance, although these effects may be food dependent.
Highly trained endurance athletes do not appear to benefit from consuming nitrate-rich foods but may benefit from polyphenol consumption.
8Sleep disturbancesSystematische Übersichtn=18 · very small study2024
Einfach gesagt: Despite the large heterogeneity in the studies and choice of intervention, the majority of the identified studies reported that a nutritional intervention did benefit sleep, and that it is mainly subjective sleep that is improved.
Polasek D et al. · Nutrition reviews (2024)
Despite the large heterogeneity in the studies and choice of intervention, the majority of the identified studies reported that a nutritional intervention did benefit sleep, and that it is mainly subjective sleep that is improved.
More high-quality, adequately powered, randomized controlled trials of the identified nutritional interventions are necessary.
Einfach gesagt: Key teaching pointsTart cherry concentrate has a significant benefit for endurance exercise performance.Tart cherry concentrate may enhance endurance exercise performance via its low glycemic index, anti-inflammatory and anti-oxidative capacity, and blood flow enhancing effects.
Gao R et al. · Journal of the American College of Nutrition (2020)
Interventions included tart cherry supplementation and placebo ingested before, and/or on the day of exercise.
Ten studies were included (totaling 127 males and 20 females).
Key teaching pointsTart cherry concentrate has a significant benefit for endurance exercise performance.Tart cherry concentrate may enhance endurance exercise performance via its low glycemic index, anti-inflammatory and anti-oxidative capacity, and blood flow enhancing effects.
11Post-exercise recovery in soccer playersSystematische Übersicht2026
Einfach gesagt: Further well-designed RCTs are required to establish robust recommendations in competitive soccer.
Silva Díaz V, Castillo-Paredes A, Iman Torres AJ, Alves Vargas AE, Guzmán-Muñoz E, Narrea Vargas JJ. · Nutrients (2026)
Certainty of evidence was low for most outcomes and very low for oxidative stress and functional recovery.
Conclusions : Polyphenol supplementation, particularly tart cherry juice, beetroot juice, and curcumin, may improve perceptual recovery in adult male soccer players, particularly by reducing muscle soreness and enhancing subjective well-being.
However, evidence on physiological biomarkers and functional recovery remains inconsistent and of low certainty.
12sleep quality and sleep disordersSystematische Übersicht2025
Einfach gesagt: To demonstrate clinical efficacy and clarify the mechanisms of action, high-quality, carefully designed clinical trial studies in diverse populations are essential.
Einfach gesagt: Future research should focus on personalized approaches and large-scale clinical trials to validate and refine these strategies for clinical practice.
Abou-Khalil R. · Food science & nutrition (2025)
The gut microbiome emerges as a significant regulator of sleep physiology, suggesting probiotics and prebiotics as novel interventions.
Einfach gesagt: Data demonstrate that using the proposed blend of novel nutritional ingredients during free living conditions reduced sleep onset latency, increased total sleep duration, and increased sleep efficiency, leading to reduced perceptions of morning sleepiness.
Langan-Evans C et al. · Medicine and science in sports and exercise (2023)
The intervention trial reduced sleep onset latency (-24 ± 25 min; P = 0.002), increased total sleep time (22 ± 32 min; P = 0.01), and increased sleep efficiency (2.4% ± 3.9%; P = 0.03), while also reducing morning sleepiness ( P = 0.02).
Throughout the study, 75% of participants remained blinded to sleep assessment as a primary outcome measure, with 56% subjectively indicating improved sleep during the intervention trial.
Data demonstrate that using the proposed blend of novel nutritional ingredients during free living conditions reduced sleep onset latency, increased total sleep duration, and increased sleep efficiency, leading to reduced perceptions of morning sleepiness.