Tart Cherry Extract
herbs
Tart cherry extract is derived from Prunus cerasus and is rich in anthocyanins and polyphenols. It is commonly used to support sleep quality, reduce muscle soreness, and provide anti-inflammatory benefits. The extract has gained popularity among athletes and those seeking natural sleep support.
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Benefits
Dosage
Typical Dose
480-1200 mg daily
Upper Limit
1500 mg daily
Timing
Evening for sleep support, or post-exercise for recovery
Forms & Bioavailability
Concentrated juice
High bioavailability with rapid absorption; most studied form
Capsule/Tablet
Moderate bioavailability; convenient and standardised dosing
Powder
Good bioavailability; flexible dosing options
Side Effects
Interactions
Research Summary
Several peer-reviewed studies demonstrate tart cherry extract's efficacy for improving sleep onset and duration, particularly due to its natural melatonin content. Research also supports its use in reducing delayed-onset muscle soreness (DOMS) in athletes, with anthocyanins providing anti-inflammatory mechanisms. However, study quality varies and larger, well-controlled trials are needed to establish definitive clinical recommendations.
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The Bottom Line on Tart Cherry Extract
Tart Cherry Extract is moderately researched with promising but sometimes mixed evidence.It is most commonly used for improved sleep quality and duration and reduced exercise-induced muscle soreness. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.
About Our Research
This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.
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Goal Guides for Tart Cherry Extract
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