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Tch8.5
Tart Cherry Research
Likely helpsHigh safety
42 peer-reviewed studies
What the evidence says
Likely helps
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
22 studies in the last 5 years · Latest meta-analysis: 2022
201120182026
1Athletic performance in elite soccer playersSystematic ReviewCited 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 disturbancesSystematic ReviewCited 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)
Noticeable benefit
← WorseNo effectBetter →
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-AnalysisCited 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)
Noticeable benefit
← WorseNo effectBetter →
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].
10Sleep 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)
Noticeable benefit
← WorseNo effectBetter →
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.
12Urine 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.
13Blood glucose levelsRCTCited 1×n=25 · very small study2024
Registered clinical trial NCT04837274.
Gonzalez DE et al. · Nutrients (2024)
Barely noticeable benefit
← WorseNo effectBetter →
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).
17Systolic 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.
19Visual sustained attention and spatial working memoryRCTCited 28×n=37 · small study2019
Further research is needed to confirm these findings.
Chai SC et al. · Food & function (2019)
Likely real
The within-group analysis showed that the visual sustained attention (p < 0.0001) and spatial working memory (p = 0.06) improved after the 12-week consumption of tart cherry juice compared with corresponding baseline values.
Daily tart cherry juice consumption may improve cognitive abilities.
This may be through anti-oxidative and anti-inflammatory properties of tart cherry and its ability to lower BP.
The data demonstrate that MC supplementation may be a practical nutritional intervention to help attenuate the symptoms of muscle damage and improve recovery on subsequent days in females.
Brown MA et al. · European journal of sport science (2019)
Likely real
Time effects were observed for all dependent variables (p < 0.05) except limb girth and high sensitivity C-reactive protein.
Recovery of countermovement jump height was improved in the MC group compared to PL (p = 0.016).
There was also a trend for lower DOMS (p = 0.070) and for higher PPT at the rectus femoris (p = 0.071) in the MC group.