Tart Cherry Extract (Montmorency)
Natural melatonin and anthocyanin source that uniquely addresses both sleep quality and post-exercise recovery simultaneously.
Tart cherry, specifically Montmorency variety, contains natural melatonin and powerful anthocyanin antioxidants. Research shows benefits for both sleep quality and exercise recovery, making it unique for addressing both goals simultaneously.
Contains bioavailable melatonin for sleep
Powerful plant compounds that reduce oxidative stress
Natural anti-inflammatory similar to NSAIDs
How Tart Cherry works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
480-500mg extract or 240ml (8oz) juice twice daily
Loading: For events: take for 4-5 days before and 2-3 days after
Can be taken without food
| Form | Type |
|---|---|
| 💊Concentrated Montmorency tart cherry extract (capsules) | Recommended |
| 💊Tart cherry juice concentrate | Alternative |
| 💊Tart cherry juice | Alternative |
Montmorency variety is most studied. Extract/capsules avoid sugar in juice. Juice provides hydration but has ~25g sugar per 8oz. Sweet cherries don't have same effects.
Minimum: 1 weeks
Optimal: 2 weeks
Cycling: Not required
Note: For sleep: take 30-60 min before bed. For recovery: take AM and PM, or before/after training. Can use both strategies simultaneously.
Better sleep quality and increased sleep time
Reduced DOMS after intense exercise
Quicker return to baseline after training
Juice form contains significant sugar
Tart cherries are food; supplements less studied
Use extract form to avoid sugar in juice
Not banned; commonly used for recovery
May have mild blood thinning effects — may affect platelet aggregation or vitamin K-dependent clotting factors, altering anticoagulant efficacy
May have additive sedative effects due to melatonin content
Tip: Reduce dose; take with food
Tip: Use extract form instead
Top studies from 38+ peer-reviewed papers
Abreu R et al. • Journal of the International Society of Sports Nutrition (2023)
“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.”
d'Unienville NMA et al. • Journal of the International Society of Sports Nutrition (2021)
“Foods rich in polyphenols and nitrate provide trivial benefits for endurance exercise performance, although these effects may be food dependent.”
Samara MT et al. • Acta psychiatrica Scandinavica (2020)
“Insufficient evidence exists on which intervention is more efficacious for elderly patients with insomnia.”
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.”
Gonzalez DE et al. • Nutrients (2024)
“Registered clinical trial NCT04837274.”
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