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Tart Cherry Extract (Montmorency)
Natural melatonin and anthocyanin source that uniquely addresses both sleep quality and post-exercise recovery simultaneously.
What the evidence says
Tart Cherry appears to help in 13 of 13 studies with measurable effects — the evidence leans clearly favourable.
Most evidence is from high-quality meta-analyses and randomised trials published 2011–2026 with a typical study size of 18 participants.
Based on 42 studies · 7 meta-analyses · 32 RCTs · 8,904 total participants
Confidence
HighWhat the studies found
By outcome
See full supplement plans that include Tart Cherry.
Tart Cherry has an evidence score of 8.5/10 — very strong evidence based on 42 indexed studies, including 7 meta-analyses. Natural melatonin and anthocyanin source that uniquely addresses both sleep quality and post-exercise recovery simultaneously.
The commonly studied dose of Tart Cherry is 480-500mg extract or 240ml (8oz) juice twice daily. Research points to an estimated optimal dose around 720mg, with a minimum effective dose near 480mg. Individual response varies — start low and adjust.
The best time to take Tart Cherry is in the evening. Taking it with food is preferred. Tart cherry (Prunus cerasus) is a natural source of melatonin and is rich in anthocyanins with anti-inflammatory and uric acid-lowering properties.
Collagen
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MSM
Mostly mechanism / observationalOrganic sulfur donor for connective tissue repair — reduces joint inflammation and supports post-exercise recovery and flexibility.
Last reviewed May 2026 · evidence from 38 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
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.
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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.
You can get tart cherry from these foods and drinks. Doses are typical per-serving estimates — actual content varies by brand, brew, cooking, etc.
250 mg per cup
1 cup (~240 mL) Montmorency cherry juice ≈ 250 mg anthocyanins. Sleep + recovery studies usually use 8 oz, twice daily.
Meta-analysis showed small beneficial effect (ES = -0.44). Multiple studies but limited sample sizes. Effect appears modest and variable between individuals.
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
Tart Cherry is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are GI discomfort, blood sugar spike (juice). Use caution if any of these apply to you: Diabetes (juice form has significant sugar).
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