What is cherry?

Sweet cherries are familiar as a fresh fruit, but tart cherries have attracted greater interest in nutritional research. The Montmorency variety (Prunus cerasus) is particularly well studied.

Tart cherries contain higher concentrations of anthocyanins and other plant compounds than sweet cherries. They also contain less sugar, making them more suitable for juices, concentrates and powdered extracts.

Tart cherries have a long history of traditional use. Research has expanded considerably over the past two decades, particularly around sleep and exercise recovery.

Natural melatonin and sleep support

Tart cherries are among the few foods containing naturally occurring melatonin, the hormone involved in regulating your sleep wake cycle.

Cherry melatonin levels are modest compared with typical supplemental doses. However, tart cherries also provide tryptophan, an amino acid involved in melatonin production.

Research suggests these compounds may contribute to improvements in sleep quality and duration. Clinical studies have reported increased total sleep time and sleep efficiency after regular tart cherry consumption.

Tart cherry juice and extracts have been studied particularly when consumed before bedtime. This makes tart cherry an interesting food based option for supporting healthy sleep.

Exercise recovery and muscle comfort

Tart cherry is widely used in sports nutrition and recovery. Its anthocyanins have antioxidant properties and may help manage the effects of intense exercise.

Research suggests tart cherry may reduce muscle soreness and markers of muscle damage after strenuous or unfamiliar exercise. Studies involving endurance athletes have reported faster perceived recovery after regular tart cherry consumption.

Tart cherry juice and extracts have been studied before and after demanding physical activity. This has made tart cherry a popular natural recovery option for athletes and active individuals.

Uric acid balance and practical use

Tart cherry has a long history of traditional use for supporting healthy uric acid levels. Research has also explored its potential effects on uric acid metabolism.

This has attracted interest in relation to joint comfort, particularly if you’re already healthy and looking for everyday nutritional support. However, more research is needed to establish its effects on uric acid levels.

Tart cherry juice concentrate is the most common and well studied supplemental form. You can dilute it with water and take it once or twice daily.

Capsules and powders offer convenient alternatives if you prefer not to use liquid concentrate. Tart cherry is generally well tolerated when used as directed.