Tart cherry (Prunus cerasus)
Recovery · Anthocyanin-rich fruit extract
Tier B
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/
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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.