Tart Cherry
Tart cherry extract with high levels of anthocyanins. Improves sleep (natural melatonin) and reduces exercise-induced muscle soreness.
What is Tart Cherry?
Tart Cherry, or sour cherry, is a type of cherry that has become popular as a dietary supplement due to its health benefits. These cherries are known for their high levels of anthocyanins, a type of antioxidant that gives them their deep red colour. Tart cherry extract is often used to improve sleep quality and reduce exercise-induced muscle soreness, making it a popular superfood among athletes and health-conscious individuals.
How does it work in the body?
The anthocyanins in Tart Cherry have been shown to affect various biological processes in the body. These powerful antioxidants may help reduce inflammation, which is a central factor in muscle soreness and recovery after exercise. Additionally, tart cherries naturally contain melatonin, a hormone that regulates sleep cycles. This makes Tart Cherry helpful for improving sleep quality and regulating sleep patterns.
Scientific benefits
Several studies have investigated the health benefits that Tart Cherry may offer:
- Improved sleep: A study published in the Journal of Medicinal Food showed that participants who consumed tart cherry extract experienced improved sleep quality and longer sleep duration compared to a placebo group.
- Reduced exercise-induced muscle soreness: Research published in the Scandinavian Journal of Medicine & Science in Sports demonstrated that athletes who consumed tart cherry after exercise reported less muscle soreness and faster recovery.
- Anti-inflammatory effects: A study in the Nutrition Journal showed that tart cherries can reduce markers of inflammation in the body, which may have positive effects on overall health and wellbeing.
Dosage and recommendations
To benefit from the health advantages of tart cherries, a dosage of 1 to 2 tablespoons of tart cherry extract daily is recommended. It is important to follow the instructions on the product label and consult a physician before starting any supplements, especially if you have underlying health conditions or are taking medications.
Best sources and forms
Tart Cherry is available in several forms, including:
- Liquid extract
- Capsules or tablets
- Powder form
- Concentrate or juice
It is important to choose high-quality products free from additives and preservatives. Always check the ingredient list and opt for organic options when possible.
Side effects and warnings
Tart Cherry is generally considered safe for most people when consumed in reasonable amounts. However, some may experience side effects such as:
- Stomach pain
- Diarrhoea
- Allergic reactions in sensitive individuals
It is important to consult a physician before using tart cherry extract, especially if you are pregnant, breastfeeding, or have a medical history of allergies.
Frequently asked questions
What is the difference between tart cherries and sweet cherries?
Tart cherries have a more sour taste and are richer in anthocyanins compared to sweet cherries. They are often used to make juices and dietary supplements.
Can I take Tart Cherry if I am allergic to cherries?
If you have a cherry allergy, you should avoid tart cherries and consult a physician before trying any new supplements.
How long does it take to see results from Tart Cherry?
Results may vary, but many users report improvements in sleep and reduced muscle soreness within days to weeks after starting tart cherry supplementation.
Is it safe to take Tart Cherry every day?
Yes, for most people it is safe to take tart cherry daily at recommended doses. Always consult a physician if uncertain.
Can I use Tart Cherry as part of my training?
Absolutely, many athletes use tart cherry for its ability to reduce muscle soreness and accelerate recovery, making it an excellent complement to training.