Does tart cherry help recovery?

Several studies suggest it may reduce muscle soreness and inflammation markers after exercise.

It may modestly improve sleep, likely from its natural melatonin and polyphenols — a gentle effect.

Juice or concentrate?

Concentrate or capsules deliver the actives without the sugar load of a large amount of juice.

Tart Cherry: Benefits, Dosing & Evidence

What it is

Tart (Montmorency) cherries are rich in antioxidant anthocyanins and contain natural melatonin. They're used by athletes for recovery and by others for sleep.

How it works

Tart cherries are rich in antioxidant anthocyanins and contain natural melatonin. The anthocyanins may reduce exercise-related inflammation and muscle damage, while the melatonin content is the basis for its use in sleep.

What it's been studied for

Taken to support exercise recovery, calm inflammation, and sleep.

What the evidence shows

Reasonably encouraging: several studies suggest tart cherry may reduce muscle soreness and markers of inflammation after exercise, and modestly improve sleep, likely from its melatonin and polyphenol content.

Who should consider it

It's used by athletes for recovery and by people seeking a natural sleep aid or help calming inflammation. The evidence for recovery and sleep is reasonably encouraging.

Amounts commonly studied

Studies commonly use concentrate equivalent to a large serving of cherries, often twice daily around exercise or before bed.

How to take it

Studies commonly use concentrate equivalent to a large serving of cherries, often twice daily around exercise or before bed. Concentrates avoid the sugar load of juice.

Forms & absorption

Juice, concentrate, and capsules. Concentrates avoid the sugar load of juice.

Food sources

Tart (Montmorency) cherries, cherry juice, and concentrate; sweet cherries contain less.

Safety & interactions

Generally very safe as a food-based supplement. Juice carries sugar and calories worth accounting for.

Myths & what it won't do

Myth: tart cherry is just sugary juice. Reality: concentrated forms deliver the studied anthocyanins and melatonin without the juice's sugar. Myth: it's a strong sleep drug. Reality: any sleep benefit is gentle, from its modest melatonin and polyphenol content.

Common questions

Does tart cherry help recovery?: Several studies suggest it may reduce muscle soreness and inflammation markers after exercise.
Can it help sleep?: It may modestly improve sleep, likely from its natural melatonin and polyphenols — a gentle effect.
Juice or concentrate?: Concentrate or capsules deliver the actives without the sugar load of a large amount of juice.

The amounts listed here are what published research has used — not a prescription or a recommended dose for you. Confirm anything you plan to take with your own healthcare provider, especially if you take medications, are pregnant or nursing, or have a health condition.

Tart Cherry