Tart cherry
Inflammation
Polyphenol-rich extract studied for muscle soreness and sleep.
What the evidence says
Repeated small human trials show reduced soreness and modest sleep improvement. Effects are real but modest, and studies are small.
What studies used
480 mg extract or ~30 ml concentrate daily in trials. Daily around hard training blocks.
Reported from published studies and product labelling — a record of what was used in research, not a recommendation. What is right for you is a conversation with a clinician.
Evidence base
substantial literature
Strong human evidence: either a phase 3 or 4 trial report alongside review-level evidence, or ten or more randomised controlled trial reports.
This letter measures how much human research exists, not whether it works for you — the tier above (Moderate) is the read on quality.
Research (12)
- Tart Cherry Juice in Athletes: A Literature Review and CommentaryCurr Sports Med Rep · 2017
- Effect of Tart Cherry Concentrate on Endurance Exercise Performance: A Meta-analysisJ Am Coll Nutr · 2020
- Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep qualityEur J Nutr · 2012
- Tart Cherry Supplementation and Recovery From Strenuous Exercise: A Systematic Review and Meta-AnalysisInt J Sport Nutr Exerc Metab · 2021
- Effects of dietary supplements on athletic performance in elite soccer players: a systematic reviewJ Int Soc Sports Nutr · 2023
- Effects of Diet on Sleep QualityAdv Nutr · 2016
- Efficacy and safety of tart cherry supplementary citrate mixture on gout patients: a prospective, randomized, controlled studyArthritis Res Ther · 2023
- Sleep and Nutrition Interactions: Implications for AthletesNutrients · 2019
- The Effect of Tart Cherry on Sleep Quality and Sleep Disorders: A Systematic ReviewFood Sci Nutr · 2025
- Effect of Tart Cherry Juice Consumption on Body Composition and Anthropometric Measures: A Systematic Review and Meta-Analysis of Randomized Controlled TrialsClin Nutr Res · 2023
- Effects of tart cherry juice consumption on cardio-metabolic risk factors: A systematic review and meta-analysis of randomized-controlled trialsComplement Ther Med · 2022
- Dose-dependent effect of tart cherry on blood pressure and selected inflammation biomarkers: A GRADE-assessed systematic review and meta-analysis of randomized controlled trialsHeliyon · 2023
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