Tart cherry (Prunus cerasus)
Sleep & Recovery · Anthocyanin-rich fruit extract
Tier B+
Bottom line
Read Off Label grades Tart cherry (Prunus cerasus) as B+ (7.0/10) based on moderate evidence, low benefit magnitude, and a very low-risk safety profile.
Howatson 2010 marathon trial showed accelerated strength recovery.
Typical use: 240-480 mL juice/day or 500-1000 mg concentrated extract — OTC.
What this is
Howatson 2010 marathon trial showed accelerated strength recovery. Bell 2014 meta review of endurance/resistance exercise consistent benefit. Also studied for sleep (Losso 2018), gout (Zhang 2012), and CV markers. Concentrate preferable to juice to control sugar intake.
Mechanism
Anthocyanins (cyanidin glycosides) and melatonin content; antioxidant and anti-inflammatory; modulates exercise-induced oxidative stress and DOMS; modest melatonin content supports sleep
Dose & route
240-480 mL juice/day or 500-1000 mg concentrated extract
Citations
- https://pubmed.ncbi.nlm.nih.gov/19883392/
- https://pubmed.ncbi.nlm.nih.gov/24944028/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6273242/
- https://pubmed.ncbi.nlm.nih.gov/41356231/
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Common questions
- Does Tart cherry (Prunus cerasus) work?
- Read Off Label rates the evidence for Tart cherry (Prunus cerasus) as Moderate and the benefit magnitude as low, producing an overall grade of B+ (7.0/10). Howatson 2010 marathon trial showed accelerated strength recovery.
- Is Tart cherry (Prunus cerasus) safe?
- Tart cherry (Prunus cerasus) has a very low risk profile in published human data. Legal status: OTC. This is not medical advice — see the disclaimer.
- What is the typical dose for Tart cherry (Prunus cerasus)?
- 240-480 mL juice/day or 500-1000 mg concentrated extract
- How does Tart cherry (Prunus cerasus) work?
- Anthocyanins (cyanidin glycosides) and melatonin content; antioxidant and anti-inflammatory; modulates exercise-induced oxidative stress and DOMS; modest melatonin content supports sleep
This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.