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.
Studied, labeled, or reported-use context: 240-480 mL juice/day or 500-1000 mg concentrated extract — OTC; not individualized guidance.
What the evidence says
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. Many exercise studies used concentrate; juice and concentrate differ in sugar, volume, and anthocyanin dose.
Mechanism
Anthocyanins (cyanidin glycosides) and melatonin content; antioxidant and anti-inflammatory; modulates exercise-induced oxidative stress and DOMS; modest melatonin content supports sleep
Studied, labeled, or reported dose & route
240-480 mL juice/day or 500-1000 mg concentrated extract
This records doses and routes described in studies, approved labeling, clinical practice, or documented use. It is not individualized guidance and does not establish safety; context changes with indication, formulation, health history, monitoring, and other medicines.
Citations
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Common questions
- What does the evidence show about Tart cherry (Prunus cerasus)'s effects?
- 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.
- What safety findings are reported for Tart cherry (Prunus cerasus)?
- Tart cherry (Prunus cerasus) has a very low risk profile in the database. Very Low (high natural sugar content if consumed as juice; hypotensive additive with BP meds) Legal status: OTC.
- What doses or routes are reported for Tart cherry (Prunus cerasus)?
- 240-480 mL juice/day or 500-1000 mg concentrated extract This is context from studies, approved labeling, clinical practice, or documented use; it is not individualized guidance and does not establish safety.
- 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.