The Science Behind Tart Cherry

Researchers reviewed 28 published clinical trials examining Montmorency tart cherry supplementation in healthy adults.

The review found preliminary evidence supporting tart cherry for recovery of muscle strength following exercise. Seven of the fourteen studies investigating strength recovery reported significant improvements.

The researchers concluded that the existing literature provides preliminary support for Montmorency tart cherry as a nutritional strategy for supporting aspects of post-exercise recovery.

Researchers combined evidence from 19 trials examining tart cherry supplementation and recovery following exercise-induced muscle damage.

The analysis found that tart cherry supplementation significantly improved recovery of maximal voluntary contraction, an important measure of muscle strength.

Researchers also identified improvements in countermovement jump performance at 48 hours and reductions in the inflammatory marker CRP during parts of the recovery period.

Forty-eight participants received Montmorency tart cherry in either juice or powdered capsule form using different dosing schedules.

Researchers observed changes in serum uric acid according to dose and formulation, with an average decrease of approximately 8% across treatments.

Importantly, this study included both tart cherry juice and a 480 mg powdered tart cherry capsule format.

Twenty-six overweight and obese adults consumed 240 mL of 100% tart cherry juice daily for four weeks or a placebo beverage.

Researchers reported that tart cherry juice produced a 19.2% reduction in serum urate compared with the placebo condition.

The tart cherry intervention contained naturally occurring anthocyanins and almost 1,000 mg of total phenolic compounds per daily serving.

Researchers followed 633 people with gout for one year and examined whether recent cherry consumption was associated with recurrent gout attacks.

Cherry intake during the previous two days was associated with 35% lower odds of a recurrent gout attack compared with periods when cherries were not consumed.

Cherry extract consumption was also associated with lower odds of recurrent attacks.

Researchers combined data from 14 tart cherry exercise studies to determine whether tart cherry supplementation influenced recovery following strenuous exercise.

The meta-analysis found beneficial effects for:

• Muscle soreness
• Recovery of muscular strength
• Recovery of muscular power
• Jump height
• Sprint performance
• CRP
• IL-6

The effect on muscular strength recovery was particularly notable.

Twenty team-sport athletes consumed tart cherry juice or placebo twice daily for eight days.

Following strenuous intermittent exercise, researchers found that several measures recovered significantly faster in the tart cherry group.

• Countermovement jump performance
• 20-meter sprint performance
• Maximal voluntary muscle contraction

Improvements were observed during the 24–48 hour recovery period.

Twenty recreational marathon runners consumed Montmorency tart cherry juice or placebo around a marathon.

Researchers observed a smaller rise in the inflammatory marker CRP in the tart cherry group during recovery.

The study also reported differences in post-marathon upper respiratory symptoms.

Twenty recreational marathon runners consumed tart cherry juice or placebo before and following a marathon.

Researchers found that isometric muscle strength recovered significantly faster in the tart cherry group.

The study also reported favorable changes in several inflammatory and oxidative-stress measurements.

Fourteen male college students consumed a tart cherry juice blend or placebo around a bout of eccentric resistance exercise designed to create temporary muscle damage.

Researchers found significantly less strength loss and less reported pain during the tart cherry condition.

Thirty-seven adults aged 65–80 consumed tart cherry juice or a control beverage for 12 weeks.

Researchers reported:

• Lower CRP
• Increased activity of the DNA-repair enzyme OGG1
• Favorable changes in selected oxidative-stress measurements

Twelve healthy older adults consumed tart cherry juice or placebo for 14 days.

Researchers then exposed participants to an experimentally induced oxidative challenge.

Tart cherry consumption improved the body's ability to constrain oxidative stress and reduced urinary markers associated with oxidized nucleic acids.

Adults over 50 experiencing insomnia consumed 240 mL of Montmorency tart cherry juice twice daily for two weeks or placebo.

Among the participants included in the final analysis, tart cherry juice was associated with approximately 84 additional minutes of measured sleep time.

Researchers also reported improved sleep efficiency on one sleep measure.

Fifteen older adults with chronic insomnia consumed tart cherry juice and placebo for two weeks each.

Tart cherry consumption was associated with a significant improvement in time awake after sleep onset compared with placebo.

Researchers combined randomized controlled tart cherry trials examining several cardiovascular and metabolic outcomes.

The overall analysis identified a favorable effect on fasting blood glucose.

Researchers also reported that some effects differed according to participant characteristics and study design.

Thirty-seven adults aged 65–80 consumed tart cherry juice or a matched control beverage daily for 12 weeks.

Researchers reported that the tart cherry group experienced:

• Lower systolic blood pressure
• Lower LDL cholesterol
• Lower total cholesterol