Tart Cherry Extract
Commonly used for
SleepInflammationAthletic Performance
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The cheapest product is usually low quality, but more expensive doesn’t always mean better.
What is it? / Overview
Montmorency tart cherries are rich in anthocyanins and polyphenols that may reduce exercise-induced oxidative stress and inflammation. Supplementation has been shown to modestly improve recovery and reduce muscle soreness after strenuous exercise.
How is it used? / Administration
Form: Montmorency tart cherry concentrate or standardized extract
Typical dose studied: 480–600 mg extract/day or 30–60 mL concentrate twice daily
Timing: Daily or begin 4–7 days before strenuous endurance events
Concentrates and standardized extracts have stronger evidence than whole cherries. Best evidence is for recovery rather than performance enhancement.
How well does it work? / Evidence
~ Moderate evidence
Who should avoid it?
Avoid with: Type 2 diabetes mellitus
Interacts with: Anticoagulants — theoretical caution
Already taking it? Use around periods of intense training or competition if recovery benefits are desired.
Research & references
Bell PG et al. (2016). Cherries in exercise and health review. Scandinavian Journal of Medicine & Science in Sports. Vitale KC et al. (2017). Tart cherry juice in athletes literature review. Current Sports Medicine Reports. McCormick R et al. (2021). Nutritional supplements for recovery in team sport. IJSNEM.
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