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    Tart Cherry (Montmorency) ExtractNew

    Supplement
    Polyphenols
    4/10 Evidence

    Concentrate, juice or capsule extract of Montmorency tart cherries (Prunus cerasus), rich in anthocyanins. Best supported for modest improvements in post-exercise recovery in trained athletes; sleep, uric-acid and inflammation claims are less certain.

    Mechanism of Action

    Anthocyanins and other polyphenols reduce oxidative stress and inflammatory signalling (including IL-6), may inhibit cyclo-oxygenase activity, and cherries contain small amounts of melatonin and tryptophan relevant to sleep claims.

    Dosing Protocol

    Recommended

    60mL of tart cherry concentrate per day (about 240 mL juice, or about 1-2 g extract capsules), usually split into two doses

    Standard starting dose based on research

    Therapeutic Range

    30

    Minimum

    to

    60

    Maximum

    mL of tart cherry concentrate per day (about 240 mL juice, or about 1-2 g extract capsules), usually split into two doses

    Twice daily, morning and evening; for exercise recovery start 4-7 days before and continue 2-3 days after hard efforts

    Cycling Protocol

    Used around hard training blocks or events; for sleep, 1-4 weeks with reassessment. No fixed long-term cycling

    Dosages are general guidelines. Individual requirements vary based on body weight, health status, and specific goals. Start with lower doses and adjust based on response.

    Benefits

    Primary Benefits

    • Faster recovery of isometric strength after hard exercise in trained athletes (about 9% weighted mean difference in one meta-analysis)
    • Reduced delayed-onset muscle soreness at 48 hours in a network meta-analysis

    Secondary Benefits

    Lower IL-6 after exercise
    Possible modest improvement in sleep duration (mixed trials)
    Possible lowering of uric acid and gout-flare frequency (observational and small trials)
    Possible reduction of CRP in some analyses

    Safety Information

    Contraindications

    Do not use if any of the following apply:

    • •Diabetes or insulin resistance when using juice (12-15 g sugar per serving; prefer unsweetened extract)
    • •Salicylate sensitivity
    • •Pregnancy and breastfeeding at supplemental doses (insufficient data)
    • •Fructose intolerance or IBS sensitive to sorbitol

    Drug/Supplement Interactions

    May interact with the following. Consult a healthcare provider before combining:

    Antidiabetic drugs and insulin — juice carbohydrate load; monitor glucose
    Anticoagulants (warfarin) — theoretical, limited data
    NSAIDs — additive anti-inflammatory effect, uncertain clinical relevance
    Sleep aids and sedatives — possible additive effect via melatonin content

    Potential Side Effects

    Some users may experience:

    Loose stools or bloating (sorbitol)
    Stomach upset
    Added sugar and calories with juice
    Possible drowsiness

    This is not a complete list of interactions or side effects. Individual responses vary. Always start with the lowest effective dose and monitor your response. Report any adverse effects to your healthcare provider.

    Quality Markers

    Look for these specific quality indicators when sourcing this compound:

    • Montmorency variety stated
    • Unsweetened 100% concentrate or standardised extract (anthocyanin content disclosed)
    • No added sugar
    • Third-party tested

    Trusted Certifications

    NSF Certified
    USP Verified
    GMP Certified
    ConsumerLab Approved

    Note: Supplement quality varies dramatically between brands. Cheap supplements often contain fillers, incorrect doses, or contaminants. Investing in quality products from reputable manufacturers is essential for safety and efficacy.

    Evidence Profile

    Evidence Score

    4/10

    Emerging/Anecdotal

    Limited clinical data, primarily mechanistic studies or user reports

    Classification:
    Emerging/Moderate (scored 4). A 2024 meta-analysis (10 trials) found improved maximal voluntary isometric contraction (+9.13%) and lower IL-6, but no significant change in creatine kinase, CRP, IL-1b, TNF-alpha or pain scores. A 2026 Sports Medicine - Open systematic review and meta-analysis (19 trials) concluded tart cherry juice may help some functional and inflammatory recovery markers in trained athletes, with low-to-moderate certainty and heterogeneity. A network meta-analysis of polyphenol supplements found the most consistent benefit for 48-hour soreness. Sleep and uric-acid evidence comes mainly from small trials and consumer summaries and should be treated as preliminary. Abstract-level review only. Evidence

    Evidence Scale

    8-10

    Strong

    5-7

    Moderate

    1-4

    Emerging

    PHS
    671
    / 1000
    T3
    Longevity Operator

    Sample member

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