Also known as: Montmorency cherry, Sour cherry, Prunus cerasus, Anthocyanins, CherryPURE
Muscle & RecoveryGood evidence
A sour cherry rich in anthocyanins, with genuinely useful evidence for both recovery after hard training and sleep quality. One of the few ingredients that does two unrelated jobs credibly.
Typical dose
480.0–960.0 mg per day
Evening for sleep; loaded across 4-5 days before and after hard events for recovery
What it is
Tart cherry refers to Prunus cerasus, distinct from the sweet cherries sold as fruit. The Montmorency variety dominates both the supplement market and the research literature, and most trials use it specifically.
The compounds of interest are anthocyanins, the pigments responsible for the deep red colour, alongside other polyphenols. Tart cherries also contain small amounts of melatonin, which is relevant to the sleep findings though probably not the whole explanation.
Products range from concentrated juice to freeze-dried powder to standardised extracts. Anthocyanin content varies considerably between them, and concentrate is what most of the research used, which is worth knowing when comparing a capsule against the trial data.
How it works
Anthocyanins have antioxidant activity and influence inflammatory signalling pathways, which is the proposed basis for the recovery findings. Hard eccentric training produces muscle damage and an inflammatory response, and tart cherry appears to moderate the latter.
The sleep effect has two proposed routes. Tart cherries contain melatonin directly, though in small amounts. More interestingly, they also appear to increase availability of tryptophan by inhibiting an enzyme that would otherwise divert it down a different pathway, which would support the body's own melatonin production.
One caveat worth noting: because the recovery mechanism runs through blunting the inflammatory response, and that response is part of how training drives adaptation, the same logic that applies to high-dose antioxidants applies here.
What the evidence shows
Recovery is the better-supported area. Multiple controlled trials, particularly in runners and cyclists, have reported reduced muscle soreness and faster recovery of strength following demanding exercise, with meta-analyses generally supportive.
Sleep research is smaller but reasonably consistent, with trials reporting modest increases in sleep duration and efficiency in adults with poor sleep. Effect sizes are small but repeated across several trials.
There is also research on uric acid levels with generally favourable findings. The recurring limitation is trial size, and a fair share of the literature is funded by cherry industry bodies, which is worth weighing without dismissing the results outright.
Dosing
Powder and extract protocols typically use 480 mg daily of freeze-dried tart cherry, with some trials using 960 mg. Juice protocols use around 30 ml of concentrate twice daily, equivalent to roughly 90-100 cherries.
For recovery, start 4-5 days before a hard event and continue for 2-3 days after. Taking it only on the day achieves much less — the loading period is part of why the trials worked.
For sleep, take in the evening. And the same caveat that applies to other antioxidants applies here: if you are training specifically to drive adaptation rather than to recover fast for a competition, taking it around every session may work against you. Save it for competition blocks and unusually heavy periods.
At a glance
Common forms
Montmorency concentrate, Freeze-dried powder, Standardised anthocyanin extract, Capsules, Juice
Half-life / duration
Anthocyanins clear within hours; recovery protocols rely on multi-day loading
Timing
Evening for sleep; loaded across 4-5 days before and after hard events for recovery
Competition status
Permitted — not on the WADA Prohibited List
Category
Muscle & Recovery
Safety and side effects
Tart cherry is a food and has an excellent safety record. Digestive upset is the main complaint, generally from the sugar and fibre content of concentrated juice rather than anything pharmacological.
Juice concentrates carry meaningful sugar and calories, which is worth accounting for if you are tracking intake. Powders and extracts avoid this.
Some people find it mildly sleep-promoting, which is the point in the evening but worth knowing if taken during the day. Check with your doctor before use if you take regular medication.
Who should avoid it
Speak to your doctor before use if you take regular medication. Account for the sugar content if using juice concentrate. Not established at concentrated supplemental doses in pregnancy or breastfeeding. May be mildly sleep-promoting during the day.
This entry is provided for information only. Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Consult a qualified healthcare professional before use if you are pregnant, breastfeeding, taking medication or under medical supervision.
