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evidence · mechanism · dose
Supplements/Compound

Tart Cherry (Montmorency)

Natural melatonin and anthocyanin source — improves sleep and reduces DOMS.

Sleep QualityAthletic RecoveryAntioxidants

Overview

Natural melatonin and anthocyanin source — improves sleep and reduces DOMS.

Natural sources
    Common forms

      Mechanism of action

      Contains melatonin and high-ORAC anthocyanins; reduces inflammation.

      Pathways

        Effects on the body

        Organ system effects

        Evidence-based benefits

        Increases sleep time by ~84 min

        Moderate evidence

        Reduces post-exercise muscle damage

        Moderate evidence

        Potential side effects

        Common
          Rare
            Serious

              Drug interactions

              No notable interactions reported.

              Supplement interactions

              Pairs well with

              None listed.

              Avoid combining with

              No specific avoidances listed.

              Dosing & bioavailability

              Typical dose
              240 mL juice BID or 480 mg concentrate
              With food?
              Optional

              Where to buy

              Affiliate-style search links to reputable retailers. We don't endorse specific brands — verify third-party testing (USP, NSF, Informed Sport) before purchase.

              Compound
              Tart Cherry …
              Amazon
              Wide selection · fast shipping
              Compound
              Tart Cherry …
              iHerb
              Global delivery · curated brands
              Compound
              Tart Cherry …
              Thorne
              Practitioner-grade · NSF tested

              Scientific evidence (9)

              RCTEur J Nutr · 2012

              Tart cherry juice and sleep duration in insomnia

              Howatson G, et al.

              7-day RCT of tart cherry juice.

              Key findings

              Increased sleep time and efficiency vs placebo.

              Open study
              Systematic reviewPubMed (NLM) · 1970

              PubMed: Tart Cherry (Montmorency) — Increases sleep time by ~84 min

              Live PubMed search

              Live results for "Tart Cherry (Montmorency) Increases sleep time by ~84 min" across the PubMed/MEDLINE peer-reviewed index.

              Key findings

              Opens current human and preclinical literature matching Tart Cherry (Montmorency) and "Increases sleep time by ~84 min". Filter by RCT, meta-analysis, or year on the results page.

              Open study
              Systematic reviewPubMed (NLM) · 1970

              PubMed: Tart Cherry (Montmorency) — Reduces post-exercise muscle damage

              Live PubMed search

              Live results for "Tart Cherry (Montmorency) Reduces post-exercise muscle damage" across the PubMed/MEDLINE peer-reviewed index.

              Key findings

              Opens current human and preclinical literature matching Tart Cherry (Montmorency) and "Reduces post-exercise muscle damage". Filter by RCT, meta-analysis, or year on the results page.

              Open study
              Systematic reviewPubMed (NLM) · 1970

              PubMed: Tart Cherry (Montmorency) — randomized controlled trial

              Live PubMed search

              Live results for "Tart Cherry (Montmorency) randomized controlled trial" across the PubMed/MEDLINE peer-reviewed index.

              Key findings

              Opens current human and preclinical literature matching Tart Cherry (Montmorency) and "randomized controlled trial". Filter by RCT, meta-analysis, or year on the results page.

              Open study
              Systematic reviewPubMed (NLM) · 1970

              PubMed: Tart Cherry (Montmorency) — meta-analysis

              Live PubMed search

              Live results for "Tart Cherry (Montmorency) meta-analysis" across the PubMed/MEDLINE peer-reviewed index.

              Key findings

              Opens current human and preclinical literature matching Tart Cherry (Montmorency) and "meta-analysis". Filter by RCT, meta-analysis, or year on the results page.

              Open study
              Systematic reviewPubMed (NLM) · 1970

              PubMed: Tart Cherry (Montmorency) — pharmacokinetics

              Live PubMed search

              Live results for "Tart Cherry (Montmorency) pharmacokinetics" across the PubMed/MEDLINE peer-reviewed index.

              Key findings

              Opens current human and preclinical literature matching Tart Cherry (Montmorency) and "pharmacokinetics". Filter by RCT, meta-analysis, or year on the results page.

              Open study
              Systematic reviewPubMed (NLM) · 1970

              PubMed: Tart Cherry (Montmorency) — safety adverse events

              Live PubMed search

              Live results for "Tart Cherry (Montmorency) safety adverse events" across the PubMed/MEDLINE peer-reviewed index.

              Key findings

              Opens current human and preclinical literature matching Tart Cherry (Montmorency) and "safety adverse events". Filter by RCT, meta-analysis, or year on the results page.

              Open study
              Systematic reviewPubMed (NLM) · 1970

              PubMed: Tart Cherry (Montmorency) — dose response

              Live PubMed search

              Live results for "Tart Cherry (Montmorency) dose response" across the PubMed/MEDLINE peer-reviewed index.

              Key findings

              Opens current human and preclinical literature matching Tart Cherry (Montmorency) and "dose response". Filter by RCT, meta-analysis, or year on the results page.

              Open study
              Systematic reviewGoogle Scholar · 1970

              Google Scholar: Tart Cherry (Montmorency) — clinical evidence

              Live Scholar search

              Cross-database citation index for Tart Cherry (Montmorency) as it relates to "clinical evidence".

              Key findings

              Includes preprints, theses, and journal articles. Useful for tracking citation counts and follow-on work.

              Open study
              Educational use only. This profile is not medical advice. Consult a qualified healthcare professional before starting any supplement, especially if you take prescription medication or have a chronic condition.