Tart Cherry

Before bed or post-workout

Tart cherry, primarily from the Montmorency variety, is a fruit rich in anthocyanins, flavonoids, and naturally occurring melatonin. It is most commonly consumed as juice concentrate or capsule extract and has been studied for its roles in exercise recovery, sleep enhancement, and reducing systemic inflammation.

Research Evidence

Improves sleep quality and duration

Moderate

May reduce symptoms of osteoarthritis

Limited

Accelerates recovery of muscle function post-exercise

Moderate

Reduces delayed-onset muscle soreness after intense exercise

Strong

May lower uric acid levels relevant to gout risk

Limited

Lowers markers of systemic inflammation

Moderate

Source: Examine.com

Expert Evidence

1 reference from 1 expert

Discusses

“Tart cherry extract is good for skeletal muscle recovery. So that's something I would take.”

Dr. Allison Brager: Improve Sleep Efficiency & Resilience

1:32:31

Andy Galpin

1 reference in 1 episode

AI-generated summary

Galpin endorses tart cherry extract for skeletal muscle recovery and indicates he would take it himself. No specific dosage, timing, or brand recommendations are provided, and no cautions or downsides are discussed.

Safety & Cautions

Side Effects

Mild gastrointestinal discomfort
Loose stools at high doses
Possible blood sugar fluctuations due to natural sugars in juice form

Tart cherry is generally well-tolerated with a strong safety profile across clinical studies. Those taking blood thinners or medications metabolized by CYP enzymes should consult a healthcare provider, as anthocyanins may have mild interactions.

Pairs Well With

Omega-3 Fatty Acids (EPA)Magnesium Creatine Collagen Peptides

Price Comparison

From $0.19/ct

NOW FoodsBest Value

4.5

•90 ct

$0.19/ct

$16.99 total

Buy

Sports Research

4.5

•60 ct

$0.37/ct

$21.95 total

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