Tart cherry extract has garnered widespread attention for its impressive array of benefits, especially in the fitness and wellness communities. Known for its ability to improve exercise performance, enhance muscle recovery, support joint health, and promote cardiovascular well-being, tart cherry extract has become a staple in many athletes' and fitness enthusiasts' supplement routines.
This article will dive deeper into the science behind tart cherry extract, its effects on performance, and how it can play a crucial role in both athletic and general health improvement.
What is Tart Cherry Extract?
Tart cherry extract is derived from the Montmorency cherry, a variety of tart cherry that is particularly rich in anthocyanins, the powerful antioxidant compounds responsible for the fruit’s vivid red color[1]. These anthocyanins are known to combat oxidative stress, which occurs during physical exertion, and contribute to muscle recovery and improved performance. CherryPure[2], a premium form of tart cherry extract, has been designed to provide athletes and health-conscious individuals with the concentrated benefits of these antioxidants in a convenient form.
While its antioxidant properties are most widely recognized, tart cherry extract offers additional benefits, including reducing inflammation, improving sleep quality, supporting joint health, and promoting cardiovascular function. The unique combination of these effects makes it especially beneficial for anyone engaging in regular physical activity, from elite athletes to weekend warriors.
Tart Cherry Extract for Endurance Performance
One of the standout benefits of tart cherry extract is its role in improving endurance performance. Endurance athletes, such as marathon runners, cyclists, and triathletes, often experience significant muscle fatigue and soreness after prolonged activity. Tart cherry extract has been shown to help reduce these effects, allowing athletes to perform at a higher level for longer periods.
The antioxidants in tart cherry extract, particularly anthocyanins, help reduce oxidative stress that naturally occurs during prolonged physical exertion. This oxidative stress can lead to muscle damage, fatigue, and slower recovery times. By neutralizing the harmful free radicals produced during intense exercise, tart cherry extract helps to protect muscle cells from oxidative damage, thus improving endurance performance and reducing fatigue.
Let’s See What Research Says…
A meta-analysis conducted by Gao and Chilibeck[3] evaluated the impact of tart cherry concentrate on endurance exercise performance, drawing from ten randomized controlled trials.
The meta-analysis revealed that tart cherry supplementation yields its performance benefits through several mechanisms. First, the high concentration of anthocyanins, the primary bioactive compounds in tart cherries, exhibits powerful anti-inflammatory and antioxidant properties that combat the oxidative stress and inflammatory responses induced by endurance exercise. This attenuation of muscle damage is particularly important for athletes undergoing prolonged or high-intensity endurance training, as it reduces the muscle soreness and strength loss typically experienced post-exercise. Notably, the reduction in oxidative stress is thought to preserve redox-sensitive cellular functions, which are vital for maintaining muscle performance during subsequent bouts of physical exertion.
Further investigation into the mechanisms behind tart cherry’s effects on endurance performance suggests that its impact extends beyond muscle recovery. The anti-inflammatory action of anthocyanins, including the inhibition of cyclooxygenase-2 (COX-2), may contribute to the reduction of exercise-induced muscle pain and inflammation. This is particularly evident in studies showing reduced markers of systemic inflammation, such as C-reactive protein (CRP) and interleukin-6 (IL-6), after tart cherry supplementation[4, 5]. These inflammatory markers are often elevated following endurance events like marathons or prolonged cycling sessions, and their reduction can significantly aid in the recovery process, allowing athletes to train more frequently and with greater intensity.
Beyond reducing oxidative damage and inflammation, tart cherry concentrate also enhances blood flow during exercise, which is crucial for optimizing performance in endurance sports. Studies suggest that tart cherries increase nitric oxide (NO) bioavailability, which in turn promotes vasodilation and improves circulation.[4] This enhanced blood flow supports the delivery of oxygen and nutrients to the muscles, which are critical for sustaining endurance efforts and mitigating fatigue. The synergistic effects of improved oxygenation and reduced inflammation could explain why tart cherry concentrate is especially effective in boosting endurance performance during both long-duration events and high-intensity intervals.
While the majority of studies included in the meta-analysis showed positive outcomes, the degree of benefit varied depending on the supplementation protocol, such as the timing and dosage of tart cherry concentrate. Most studies used a pre-exercise loading phase of 2-7 days, with dosages ranging from 66 to 2760 mg of anthocyanins. Interestingly, the studies that reported the most significant performance improvements used lower anthocyanin dosages, suggesting that a lower dose may provide sufficient antioxidant effects without saturating the body’s absorption capacity. This finding calls for a more nuanced approach to supplementation, particularly in understanding the optimal dosage and timing to maximize performance benefits without exceeding the body’s ability to utilize the active compounds effectively.
These results underscore the growing body of evidence supporting tart cherry extract as a potent natural ergogenic aid for endurance athletes, offering a multi-faceted approach to improving exercise performance. The combination of antioxidant, anti-inflammatory, and vasodilatory effects makes tart cherry extract an invaluable tool in enhancing endurance capacity, expediting recovery, and mitigating the physiological damage associated with intense physical activity.
Tart Cherry Extract for Muscle Soreness
Arguably one of the most valuable uses of tart cherry extract is in the realm of muscle recovery. After intense exercise, the body undergoes a period of repair and regeneration. This process can take several days, particularly after strength training or high-intensity endurance exercise. Tart cherry extract has been shown to expedite this recovery process by reducing muscle soreness, inflammation, and oxidative damage.
Research has demonstrated that tart cherry extract significantly reduces delayed onset muscle soreness (DOMS) after strenuous activity. DOMS is the muscle pain and stiffness that often occurs 24-48 hours after intense exercise, especially after eccentric movements (e.g., downhill running, squats). By reducing inflammation and oxidative stress, tart cherry extract can help to minimize DOMS, allowing athletes to return to training sooner and with less discomfort.
A 2021 study published in Sports Medicine found that tart cherry extract not only reduced muscle soreness but also improved markers of muscle damage, including reduced creatine kinase levels, which are associated with muscle damage after exercise[3]. This means that tart cherry extract helps to accelerate muscle recovery by supporting the body’s natural healing processes.
Tart Cherry Extract for Muscle Recovery
While tart cherry extract is often associated with endurance and recovery, it also holds considerable potential for those focused on strength performance. Strength athletes and bodybuilders can benefit from tart cherry extract’s ability to reduce muscle damage, accelerate recovery, and improve overall workout quality. By promoting faster recovery, athletes are able to train harder, more frequently, and with greater intensity, leading to enhanced strength gains and improved adaptations to their training regimen.
A 2016 study by Bell et al.[6] investigated the effects of Montmorency tart cherry concentrate (MC) supplementation on recovery markers in athletes who performed high-intensity, prolonged intermittent sprint activity. The study found that athletes who consumed tart cherry extract before and after their workout experienced significantly improved recovery, with better performance on functional tests such as the counter movement jump (CMJ), maximal voluntary isometric contraction (MVIC), and agility tests. These athletes also reported lower levels of muscle soreness (DOMS) and experienced faster recovery of muscle function compared to those who took a placebo[5]. This suggests that tart cherry extract's ability to reduce muscle damage and inflammation can result in less downtime between training sessions, which is critical for strength athletes looking to optimize their performance.
Supplementation with tart cherry concentrate attenuated the decline in MVIC performance at 48 hours post-exercise, with MC participants showing an average 19% improvement compared to the placebo group. The same trend was observed in CMJ performance, where MC supplementation significantly reduced the typical decrease in jump height seen in the placebo group after intense exercise. These findings suggest that tart cherry extract helps maintain muscle function and strength during the recovery phase, thus allowing athletes to push their limits during subsequent workouts and better adapt to training loads over time.
Additionally, tart cherry extract's anti-inflammatory properties may play a crucial role in mitigating the muscle damage that typically occurs after resistance training. Studies have shown that MC supplementation can reduce post-exercise inflammatory markers, such as interleukin-6 (IL-6), which are associated with muscle soreness and recovery time. By modulating the body’s inflammatory response to strenuous exercise, tart cherry extract supports quicker recovery, enabling strength athletes to return to training with reduced discomfort and muscle fatigue[3].
The combined effects of reduced inflammation, oxidative stress, and muscle soreness underscore the value of tart cherry extract in enhancing strength performance by promoting faster recovery, preserving muscle function, and supporting training consistency.
Tart Cherry Extract for Joint Health and Inflammation
Tart cherry extract is increasingly recognized for its anti-inflammatory and pain-relieving effects, particularly for individuals suffering from conditions like osteoarthritis (OA). The high concentration of anthocyanins and other polyphenolic compounds in tart cherries provides antioxidant and anti-inflammatory properties that may help alleviate symptoms associated with joint pain and inflammation.
A randomized double-blind crossover study published in The Journal of Osteoarthritis and Cartilage[7] assessed the efficacy of tart cherry juice in treating knee osteoarthritis. The study involved 58 patients with moderate OA of the knee, who consumed either tart cherry juice or a placebo for 6 weeks. Results showed that patients who consumed tart cherry juice experienced a significant reduction in pain, stiffness, and improved function, as measured by the Western Ontario McMaster Osteoarthritis Index (WOMAC) score. Additionally, plasma levels of high-sensitivity C-reactive protein (hsCRP), a marker of inflammation, significantly decreased during the tart cherry juice treatment, correlating with the improvements in WOMAC scores. While the difference between the cherry juice and placebo groups was not statistically significant for overall symptom relief, the reduction in inflammation observed in the cherry juice group suggests that it may provide a beneficial effect for patients with knee OA.
In a separate study[5] on endurance runners, tart cherry juice was shown to reduce muscle pain and inflammation after a long-distance relay race, which causes significant muscle damage. Participants who consumed tart cherry juice for 7 days before the race reported significantly less pain post-race compared to those who drank a placebo. This effect was attributed to the anti-inflammatory and antioxidant properties of tart cherries, which helped mitigate the muscle damage caused by the strenuous race. The study suggests that tart cherry juice may be effective not only for recovery from exercise-induced muscle damage but also for reducing pain associated with inflammatory conditions like OA.
Both studies support the potential of tart cherry extract as a natural remedy for reducing joint pain and inflammation. While the results for OA symptom relief were modest, the reduction in hsCRP and the positive trend in symptom improvement highlight the extract’s anti-inflammatory potential, making it a promising addition to the treatment regimen for individuals suffering from joint pain and inflammation.
Tart Cherry Extract and Sleep Quality
Tart cherry extract has also been shown to improve sleep quality, which is crucial for recovery. A study by Howatson et al.[8] explored the effects of tart cherry juice concentrate on melatonin levels and sleep quality in a group of 20 healthy adults. This randomized, double-blind, placebo-controlled, crossover study demonstrated that tart cherry juice significantly increased urinary melatonin levels and improved sleep quality. Participants who consumed tart cherry juice experienced significant increases in time spent in bed, total sleep time, and sleep efficiency compared to baseline and placebo groups. The study also observed a rise in the mesor (mean level) and amplitude of the melatonin circadian rhythm, although no changes were noted in the timing (acrophase) of melatonin secretion. The results indicated that the melatonin content in tart cherry juice likely played a role in improving sleep duration and quality, supporting the potential benefits of tart cherry juice as an adjunctive therapy for managing disturbed sleep.
Further investigation by Losso et al.[9] focused on the potential mechanisms through which tart cherry juice might improve sleep, particularly in older adults. This study, which included a crossover design with a two-week washout period, examined both polysomnographic data and blood biomarkers. The findings revealed that tart cherry juice consumption led to a significant increase in sleep time by 84 minutes, alongside improved sleep efficiency, as measured by polysomnography. The study also highlighted a decrease in the kynurenine-to-tryptophan ratio, a biomarker for tryptophan degradation, suggesting that tart cherry juice might help increase tryptophan availability. Tryptophan is a precursor to serotonin, which influences sleep regulation, and its availability could potentially contribute to improved sleep quality.
Both studies underscore the potential of tart cherry juice as a natural sleep aid. While the exact mechanisms are still being explored, the combination of increased melatonin and improved tryptophan availability, alongside the anti-inflammatory effects of anthocyanins like procyanidin B-2, suggests that tart cherry juice could offer a promising alternative to traditional sleep medications, especially for individuals seeking a natural approach to managing sleep disturbances.
In conclusion, tart cherry extract appears to be an effective and safe option for improving sleep quality. Its benefits are likely mediated through a combination of increased melatonin levels, enhanced tryptophan availability, and the reduction of inflammation. These findings support the use of tart cherry juice as a functional food for improving sleep, particularly in individuals with disturbed sleep patterns or those seeking to avoid the side effects of conventional sleep aids.
How to Use Tart Cherry Extract
Tart cherry extract is available in various forms, including powders, capsules, and liquid concentrates. The recommended dosage varies depending on the form and the individual’s needs. It’s important to follow the manufacturer’s instructions for the best results.
Because of its antioxidant and anti-inflammatory properties, tart cherry extract can be taken as a pre-workout supplement to reduce inflammation and improve performance, or as a post-workout supplement to speed up recovery. Athletes may also combine tart cherry extract with other recovery aids, such as protein and creatine, to optimize both performance and muscle recovery.
Tart Cherry Extract Benefits Summary
- Enhances endurance: Reduces fatigue and improves exercise capacity, especially for endurance athletes.
- Speeds up recovery: Significantly reduces muscle soreness and inflammation, allowing for faster recovery between workouts.
- Supports joint health: Alleviates joint pain and inflammation, promoting better mobility and flexibility.
- Improves sleep quality: Helps regulate sleep cycles, promoting deeper and more restful sleep.
- Antioxidant-rich: Helps combat oxidative stress, leading to better overall health and performance.
With its combination of antioxidants, anti-inflammatory compounds, and performance-enhancing properties, tart cherry extract, particularly CherryPure, is a versatile supplement for athletes and fitness enthusiasts looking to optimize both performance and recovery. Whether you’re preparing for a big race, pushing through intense strength training, or recovering from a challenging workout, tart cherry extract can be an effective addition to your supplement regimen.
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References
1. Shukitt-Hale, B.; Kelly, M.E.; Bielinski, D.F.; Fisher, D.R. Tart Cherry Extracts Reduce Inflammatory and Oxidative Stress Signaling in Microglial Cells. Antioxidants 2016, 5, 33. https://doi.org/10.3390/antiox5040033
2. O’Connor, A., Levers, K., Dalton, R., Galvan, E., Goodenough, C., Simbo, S., … Kreider, R. (2015). Short-term powdered tart cherry supplementation encircling an acute endurance challenge potentially increases running performance and attenuates post-race markers of inflammation. Journal of the International Society of Sports Nutrition, 12(sup1). https://doi.org/10.1186/1550-2783-12-S1-P7
3. Gao, Ruirui, and Philip D Chilibeck. “Effect of Tart Cherry Concentrate on Endurance Exercise Performance: A Meta-analysis.” Journal of the American College of Nutrition vol. 39,7 (2020): 657-664. doi:10.1080/07315724.2020.1713246
4. Keane, K M et al. “Effects of montmorency tart cherry (L. Prunus Cerasus) consumption on nitric oxide biomarkers and exercise performance.” Scandinavian journal of medicine & science in sports vol. 28,7 (2018): 1746-1756. doi:10.1111/sms.13088
5. Gomez-Cabrera, Mari-Carmen et al. “Oxidative stress in marathon runners: interest of antioxidant supplementation.” The British journal of nutrition vol. 96 Suppl 1 (2006): S31-3. doi:10.1079/bjn20061696
6. Bell, Phillip G et al. “The Effects of Montmorency Tart Cherry Concentrate Supplementation on Recovery Following Prolonged, Intermittent Exercise.” Nutrients vol. 8,7 441. 22 Jul. 2016, doi:10.3390/nu8070441.
7. Schumacher, H R et al. “Randomized double-blind crossover study of the efficacy of a tart cherry juice blend in treatment of osteoarthritis (OA) of the knee.” Osteoarthritis and cartilage vol. 21,8 (2013): 1035-41. doi:10.1016/j.joca.2013.05.009
8. Howatson, Glyn et al. “Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality.” European journal of nutrition vol. 51,8 (2012): 909-16. doi:10.1007/s00394-011-0263-7
9. Losso, Jack N et al. “Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms.” American journal of therapeutics vol. 25,2 (2018): e194-e201. doi:10.1097/MJT.0000000000000584
