Performance Dietary supplementPrunus cerasus (Montmorency Tart Cherry)

Tart Cherry

Montmorency Cherry · Tart Cherry Concentrate

Evidence: Studied in humans. Example dose: finalize with a provider. Not a fact-check stamp.

240-480mL juice or 30-60mL concentrate or 1-2g capsule extract – 500-1000 mg Oral 1-2x daily

Sleep / Recovery / Anti-InflammatoryAnthocyanin-Rich BerryFunctional Food / Supplement

Tart Cherry (Prunus cerasus, Montmorency variety predominant in research) is a cherry variety rich in anthocyanins, melatonin, and antioxidants. Used for sleep support (natural melatonin source), exercise recovery (anti-inflammatory anthocyanins), and gout/hyperuricemia management.

Quick Start

Route

Oral juice, concentrate, or capsule

Start low

240-480mL Oral

Frequency

1-2x daily

Timing

Independent

Starting dose. 240-480mL — Juice or 30-60mL concentrate or 1-2g capsule extract

Evening for sleep; pre/post-workout for recovery.

❋

Start here. Every protocol below is ordered lowest-first. Begin at the smallest effective dose, hold about a week to assess tolerance, and step up only if needed.

Tiered Protocols · lowest first

Conservative start

240-480mL juice or 30-60mL concentrate or 1-2g capsule extract · Oral juice, concentrate, or capsule · 1-2x daily

conservative starter

240-480mL juice or 30-60mL concentrate or 1-2g capsule extract

1-2x daily

Standard

DOMS & Inflammation Reduction

500-1000 mg · Oral · Daily

human clinical trial · Howatson et al. 2010 (Scand J Med Sci Sports, DOI 10.1111/j.1600-0838.2009.01005.x)

Extracts are preferred to avoid the massive sugar load of raw juice. Contains natural melatonin, aiding sleep.

500-1000 mg

Daily

◆

How it works

Tart Cherry combines several mechanisms:

Anthocyanin Antioxidants

Reduce oxidative stress and inflammation post-exercise. Cyanidin glycosides are primary actives.

Endogenous Melatonin

Naturally contains melatonin (at low doses). Supports sleep onset and quality.

Anti-Inflammatory

NF-κB and COX modulation reduce inflammatory cytokines.

Uric Acid Reduction

Anthocyanins inhibit xanthine oxidase, reducing uric acid - mechanism for gout management.

Cardiovascular

Antioxidant and BP-modulating effects.

What to expect

Early

Days 1–7

Days 1-7: subtle effects.

Mid

Weeks 2–4

Weeks 2-4: peak benefits.

Later

Weeks 4–12

Long-term continuous use OK.

Evidence

HumanPresent

AnimalPresent

In-vitroPresent

Each reference below was re-fetched from its PubMed record, and the quoted sentence was confirmed to appear in that abstract and to support the claim it sits under. Follow any of them to read the source.

Exact-molecule evidence boundary: the live abstract reports the quoted finding for Tart Cherry; no broader inference is made.

This investigation determined the efficacy of a tart cherry juice in aiding recovery and reducing muscle damage, inflammation and oxidative stress.

Influence of tart cherry juice on indices of recovery following marathon running. Scandinavian journal of medicine & science in sports · 2010 · PMID 19883392

Evidence scope. Exact molecule wording appears in the quoted live sentence. Only the population/model, formulation, route, and outcome expressly stated there are supported.

Claims we could not support

No abstract we checked supports these for this molecule at this route. That is not the same as saying they are false — it marks where the evidence is missing.

Dose/route: 240-480mL juice or 30-60mL concentrate or 1-2g capsule extract; Oral juice, concentrate, or capsule; 1-2x daily. No selected live abstract sentence verified this complete regimen.

Mechanism as written in source JSON. No selected live abstract sentence verified the complete mechanism at the card formulation/route and relevant population/model.

Primary safety claim as written in source JSON. No selected live abstract sentence verified the complete safety claim for this exact formulation and route.

Side effects & safety

Commonly reported

Mild GI from high fiber content
Mild diarrhea at high doses

Less common & notes

High sugar load in juice form - choose concentrate or extract for diabetics.
Allergic reactions rare.

Pharmacokinetics

Illustrative plasma concentration · 18 h

Half-life

Variable by component

Peak · Tmax

1-3 hours

Elimination

Hours plasma; cumulative effects over days

Bioavailability

Oral moderate

Duration of action

Daily dosing

Clearance

Hepatic

Storage. Refrigerate juice/concentrate after opening. Capsules/extract: cool dry location.

Regulatory status

Functional food / dietary supplement (US, DSHEA).

Put it to work

Calculate, log & track

Open Tart Cherry straight into OnePin with your vial and dose pre-filled, then let it handle the syringe math and remind you before the vial runs out.

Open Tart Cherry in the app →

Go deeper

The guide & community

The complete Tart Cherry walkthrough, real protocol discussion and coaching live inside the BlessUp community on Skool.

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