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Tch6.0
Tart Cherry – Forschung
Hilft wahrscheinlich
61 begutachtete Studien
Was die Evidenz sagt
Hilft wahrscheinlich
Tart Cherry scheint in 14 von 15 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 61 Studien · 8 Meta-Analysen · 34 RCTs · 9,359 Teilnehmende insgesamt
Konfidenz
Hohe Konfidenz
Was die Studien gefunden haben
14geholfen1unklar· 46 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 wahrscheinlich54 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
Hilft wahrscheinlich6 Studien
Cholesterol & lipids
Überwiegend Mechanismus / Beobachtung4 Studien
Glucose & metabolic
Überwiegend Mechanismus / Beobachtung3 Studien
Cognitive function
Überwiegend Mechanismus / Beobachtung3 Studien
Anxiety & stress
Überwiegend Mechanismus / Beobachtung3 Studien
Depression & mood
Zu wenige bewertete Studien1 Studie
Therapeutic & clinical
Zu wenige bewertete Studien1 Studie
Safety profile
Zu wenige bewertete Studien1 Studie
In Zahlen
Aus 46 Studien mit messbaren Effekten gezogen
Wahrscheinlich echte Effekte
59%
über Studien hinweg
Untersuchte Personen
9,359
typische Studie: 19 Personen
Stärkste Designs
42
8 gepoolt, 34 randomisiert
Zeigte Nutzen
87%
13/15 Studien
Wie lange Studien liefen
Unter einer Woche
8
1–4 Wochen
3
1–3 Monate
5
Untersuchte Populationen
Athletes/exercising individuals3
Adults2
Older adults2
Healthy adults2
Aktives Forschungsgebiet
41 Studien in den letzten 5 Jahren · Neueste Meta-Analyse: 2026
201120182026
1Athletic performance in elite soccer playersSystematische ÜbersichtCited 29×n=1,043 · large study2023
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.
5Sleep disturbancesSystematische ÜbersichtCited 4×n=18 · very small study2024
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.
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.
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.
9Muscle sorenessMeta-AnalyseCited 19×n=14 · very small study2021
These results indicate that the consumption of a TC supplement can aid aspects of recovery from strenuous exercise.
Hill JA et al. · International journal of sport nutrition and exercise metabolism (2021)
Spürbar Nutzen
← SchlechterKein EffektBesser →
Tart cherry supplementation had a small beneficial effect in reducing muscle soreness (effect size [ES] = -0.44, 95% confidence interval [CI] [-0.87, -0.02]).
A moderate beneficial effect was observed for recovery of muscular strength (ES = -0.78, 95% CI [-1.11, -0.46]).
A small effect was observed for both C-reactive protein (ES = -0.46, 95% CI [-0.93, -0.00]) and Interleukin-6 (ES = -0.35, 95% CI [-0.68, -0.02].
10Post-exercise recovery in soccer playersSystematische Übersicht2026
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.
11sleep quality and sleep disordersSystematische Übersicht2025
To demonstrate clinical efficacy and clarify the mechanisms of action, high-quality, carefully designed clinical trial studies in diverse populations are essential.
13Sleep onset latencyRCTCited 21×n=9 · very small study2023
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)
Spürbar Nutzen
← SchlechterKein EffektBesser →
Likely real
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.
15Urine alkalization and serum uric acid loweringRCTCited 8×n=282 · medium study2023
The TaCCi mixture had similar efficacy and safety on urine alkalization and sUA-lowering as the citrate mixture and sodium bicarbonate in patients with gout.
Wang C et al. · Arthritis research & therapy (2023)
The TaCCi mixture had similar efficacy and safety on urine alkalization and sUA-lowering as the citrate mixture and sodium bicarbonate in patients with gout.
However, the TaCCi mixture resulted in greater improvements in UACR and CRP, which suggests that tart cherry supplements may provide additional benefits for renal protection and reduce inflammation in gout, particularly when starting ULT.
16Blood glucose levelsRCTCited 1×n=25 · very small study2024
Registered clinical trial NCT04837274.
Gonzalez DE et al. · Nutrients (2024)
Kaum spürbar Nutzen
← SchlechterKein EffektBesser →
Likely real
Data were analyzed using general linear model (GLM) statistics with repeated measures, pairwise comparisons, and percentage change from baseline with 95% confidence intervals (CIs).
Results: No statistically significant interaction effects or differences between treatments were seen in uric acid levels or PK profiles.
Analysis of percent changes from baseline revealed that TC ingestion reduced the blood glucose levels following the ingestion of the high-purine meal (-4.2% [-7.7, -0.7], p = 0017).
20Systolic blood pressureRCTCited 16×n=45 · small study2022
Given the clear association between lipid concentrations and the risk of cardiovascular disease as well as the importance of psychological wellbeing to health-related quality of life, this investigation indicates that it could be an effective approach to assist in managing cardiometabolic disease.
Sinclair J et al. · International journal of environmental research and public health (2022)
The primary outcome, which was systolic blood pressure, and secondary measures, including anthropometric, energy expenditure, substrate oxidation, hematological, diastolic blood pressure/resting heart rate, psychological wellbeing, and sleep efficacy, were measured before and after the intervention.
Furthermore, psychological wellbeing indices measured using the Beck Depression Inventory, State Trait Anxiety Inventory, and COOP WONCA improved statistically in the blueberry arm compared to placebo.
Given the clear association between lipid concentrations and the risk of cardiovascular disease as well as the importance of psychological wellbeing to health-related quality of life, this investigation indicates that it could be an effective approach to assist in managing cardiometabolic disease.