Is Tart Cherry Juice Good For Insomnia
- October 14, 2021
Tart cherry juice is made from the fruit of the Prunus cerasus tree, native to southwest Asia and Europe, and is linked to a number of interesting health benefits.In another study, runners given 16 ounces (480 ml) of cherry juice in the days leading up to and immediately following a marathon experienced less muscle damage, soreness and inflammation.One group of men was given tart cherry supplements or a placebo in the days leading up to and immediately following an intense resistance training session.The tart cherry group lost up to 4% less muscle strength as a result of the training when compared to men given the placebo ( 10 ).Summary: Tart cherry juice intake in the days leading up to and immediately following intense physical exercise may reduce muscle strength loss and soreness.Moreover, tart cherries contain a good amount of tryptophan and anthocyanins, two compounds that may help the body create melatonin and lengthen its effects.Research shows that supplementing with tart cherry juice increases levels of melatonin and helps improve sleep quality and duration ( 14 ).In one study, tart cherry juice reduced certain blood markers of inflammation in women with osteoarthritis, the most common type of arthritis (16).In another study, patients who consumed two 8-ounce (240-ml) bottles of tart cherry juice daily experienced slightly less pain and stiffness after six weeks ( 17 ).Studies have also looked at the effect of tart cherry juice on gout, a type of arthritis accompanied by repeated attacks of swelling and intense pain.Drinking tart cherry juice seems to reduce blood levels of uric acid — a chemical that can trigger gout when present in too high concentrations (18).Tart cherries and their juice contain large amounts of antioxidants and other beneficial plant compounds that may have protective effects on brain cells ( 21 ).In one study, consuming 16 ounces (480 ml) of tart cherry juice daily improved antioxidant defenses in healthy older men and women ( 22 ).In another study, older adults with mild-to-moderate dementia consumed either 6.5 ounces (200 ml) of tart cherry juice or a placebo for 12 weeks.Summary: The high antioxidant levels in tart cherry juice may help improve brain function and reduce symptoms of mild-to-moderate dementia.For instance, one study researched the effect of this juice on upper respiratory tract symptoms commonly experienced by marathon runners after a race.A group of runners drank tart cherry juice in the days leading up to and immediately following a marathon race while another consumed a placebo.Additionally, this juice is safe for most people, though it contains high amounts of sorbitol — a type of sugar alcohol that can cause stomach pain and diarrhea for some.Individuals on medications should consult a doctor before adding large amounts of tart cherry juice to their diet. .
The Truth About Tart Cherry Juice and Sleep
The research team found that adults who drank two 1 ounce servings of tart cherry juice per day experienced a demonstrable increase in sleep efficiency as well as a 39 minute increase in average sleep duration.Each day all participants were given a drink twice a day, the first when they woke up and the second before bed.The participants who received the placebo drink had no change in their sleep habits.Additionally, the tart cherry juice group showed increased levels of melatonin, the hormone that helps regulate the sleep-wake cycle, indicating that drinking this juice boosts the body’s melatonin levels which may explain how tart cherry juice helps with sleep. .
Is Tart Cherry Juice Good for You? Pros and Cons, Nutrition
Although additional research is needed, tart cherry juice appears to improve overall health by reducing inflammation in the body.In a randomized, placebo-controlled study, tart cherry juice significantly reduced inflammation biomarkers that are common in chronic diseases.Several studies have shown tart cherry juice to aid significantly in exercise recovery and muscle pain after exercise.Research shows that it may enhance endurance exercise performance due to its low glycemic index (causes small, slow increase in blood sugar levels), anti-inflammatory and anti-oxidative capacity (disease fighting), as well as blood flow enhancing effects. .
Does Tart Cherry Juice Promote Better Sleep?
Tart cherry juice’s positive effect on sleep is likely due to tryptophan and melatonin.Tryptophan helps the body produce melatonin, therefore it is essential to a good night’s sleep.Drinking a glass of tart cherry juice after a meal of sleep-supporting foods may provide added benefit.Increasing your intake of melatonin is likely to prompt you to fall asleep quicker and experience better sleep quality.The National Institutes of Health (NIH) Office of Dietary Supplements reports there are no safety concerns associated with drinking up to 16 ounces of tart cherry juice or taking 480 milligrams of tart cherry extract capsules once per day for up to two weeks.If the taste prevents you from drinking tart cherry juice nightly, you may prefer the capsules. .
Tart Cherry Juice Can Help You Sleep Better, Plus 3 More Reasons
There is an astonishing amount of research that points to tart cherries as being beneficial for your health in key ways.You May Sleep Better After Drinking Tart Cherry Juice.Does tart cherry juice help you sleep?While studies did show that tart cherries increased melatonin levels in humans, McHugh points out that tart cherries also have an anti-inflammatory effect, which could be another reason the crimson juice can help you catch some Zs.So how much do you need to drink to get tart cherry juice sleep benefits?In the sleep studies, improvements were seen from drinking the equivalent of two 8-ounce servings of 100% tart cherry juice a day.Meyer and McHugh say no.Other research has indicated similar reductions in markers of joint pain after participants drank the equivalent of 8 to 10.5 ounces of tart cherry juice—either as diluted concentrate or 100% tart cherry juice—twice daily in studies ranging from two to 21 days.In one study, men with early hypertension who consumed 2 ounces of tart cherry juice concentrate had a reduction in systolic blood pressure within 2 hours.Tart Cherries Are an After-Exercise All-Star.When McHugh was first asked to study if tart cherry juice had any effect on exercise and muscle recovery, he was skeptical."The fact that taking a drink for four days before and after damaging exercise prevented strength loss was flabbergasting to me.So what makes tart cherries so good for your post-exercise muscles?"It's probably the diversity of phytonutrients in cherries that sets it apart from other foods and fruits in terms of the beneficial recovery effects," McHugh says.In McHugh's opinion, after having studied the impact of tart cherries in many different ways, the main reason he would recommend consistent use of tart cherry juice is the benefit of accelerated recovery during a strenuous season or period of exercise.How Much Cherry Juice Should You Drink?That medicinal amount is 16 ounces, or two 8-ounce bottles, of 100% fresh tart cherry juice a day, which is the equivalent of eating 100 tart cherries."That dose has been used to good effect in multiple studies," McHugh says. .
SAN DIEGO, April 28, 2014 /PRNewswire/ -- A morning and evening ritual of tart cherry juice may help you sleep better at night, suggests a new study presented today at the Experimental Biology 2014 meeting.Researchers from Louisiana State University found that drinking Montmorency tart cherry juice twice a day for two weeks helped increase sleep time by nearly 90 minutes among older adults with insomnia.Insomnia is linked to a higher prevalence of chronic pain, high blood pressure, type 2 diabetes and a decline of cognitive function, or dementia.Individuals with insomnia may turn to sleeping pills; however, these sedative medications have been found to increase risk of falls in the elderly – which makes it increasingly important to find more natural sleep-aids without these apparent side effects, said co-author Frank L. Greenway, MD, director of the outpatient research clinic at the Pennington Biomedical Research Center at Louisiana State University."Sleeping pills may be an option for younger insomniacs, but for older people these medications quadruple the risk of falling, which can lead to broken hips and, often, earlier death," Greenway said.Tryptophan degradation is a known predictor of insomnia and is also related to inflammation, said co-authors Jack Losso and John Finley, professors in the School of Nutrition and Food Sciences at Louisiana State University Agricultural Center.Funding for this research was provided by the Cherry Marketing Institute, which had no role in the study design, data collection and analysis or preparation of the abstract or presentation.Liu AG, Tipton RC, Pan W, Finley JW, Prudente A, Karki N, Losso JN, Greenway FL.Experimental Biology's mission is to share the newest scientific concepts and research findings shaping future and current clinical advances – and to give scientists and clinicians an unparalleled opportunity to hear from colleagues working on similar biomedical problems using different disciplines. .
5 Things You Need To Know About Tart Cherries
In addition to being a delicious snack, juice and ingredient… we love tart cherries because of the array of health benefits they promote!From improving sleep, to decreasing muscle pain and inflammation, over 50 studies show that tart cherries are a powerful source of beneficial nutrition.Loss of sleep doesn’t just affect your productivity for the day, it can also cause weight gain and other health problems.Tart cherries are a natural source of melatonin, which is a hormone that regulates of the body’s internal clock and sleep-wake cycle.Foods that contain probiotics are becoming increasingly popular and people are experiencing the benefits that good bacteria has on gut health.Foods that are abundant in natural plant compounds, such as polyphenols, can also positively impact digestive health by stimulating the growth of good bacteria living in the intestinal tract.Montmorency tart cherries are rich in polyphenols, and studies suggest that incorporating these into your diet may help enhance gut health.This power drink is not only delicious, but it’s packed with the health benefits of tart cherry juice, ginger, turmeric and more!Running, biking, lifting… no matter what your fitness routine is, tart cherry juice is great for relieving muscle soreness.Studies show Montmorency tart cherry juice has the ability to reduce muscle pain and weakness after long distance running and intense strength training.Research shows that tart cherries may provide many benefits to your heart, such as lowering cholesterol and triglycerides, reducing inflammation and improving belly fat.Cardiovascular disease is the number one killer of men and women in North America, so show your heart some love and be sure to exercise and consume plenty of tart cherries!8 ounces of 100% tart cherry juice consumed daily for four weeks helped reduce inflammation associated with many chronic diseases.8 ounces of 100% tart cherry juice consumed daily for four weeks helped reduce inflammation associated with many chronic diseases Lowers risk of gout attacks.Oregon Health & Science University found that participants who drank 10.5-ounce bottles of Montmorency tart cherry juice twice daily for 21 days experienced a significant reduction in serum biomarkers of inflammation. .
Experience Insomnia? How Sour Cherry Juice Can Help You Sleep
If you’ve been looking for advice on how to combat insomnia, you’ll most likely have come across a number of medical and natural remedies.In recent years, researchers have investigated the benefits of this melatonin-rich fruit product in helping to promote sleep and relaxation.Sour cherry juice also contains melatonin — an important hormone that helps to induce sleep within our bodies.iv What’s more, it’s comprised of anthocyanins and procyanidins — chemicals with anti-inflammatory properties that can support sleep.v If you’re struggling to sleep at night, you may want to consider adding sour cherry juice to your daily diet.A number of recent studies suggest that consuming more sour cherries daily can help calibrate our circadian rhythm (also known as our internal body clock) and promote sleep at night.One 2012 study of older adults with insomnia observed that sour cherry juice had similar or superior effects on sleep onset than melatonin supplements — one of the most widely examined natural aids for insomnia.ii Another study found that adults who drank two daily servings of sour cherry juice for seven days demonstrated higher melatonin levels and experienced increased sleep efficiency and sleep time than their counterparts who consumed the placebo.iii.The study concluded that those who drank cherry juice increased their sleep time by an impressive 84 minutes.In this same study, researchers proposed that sour cherry juice may also have such a noteworthy effect on sleep because of its antioxidant content.The researchers also surmised that sour cherry juice may also affect tryptophan — an amino acid involved in the production of melatonin and serotonin.While the existing empirical data is compelling, it’s worth noting that many of the studies focused on older adults with insomnia, which isn’t reflective of the whole general population.Choosing a high-strength, quality sour cherry, like our CherryMax™, helps deliver a potent dosage to naturally aid with sleep.Effects of a Tart Cherry Juice Beverage on the Sleep of Older Adults with Insomnia: A Pilot Study.Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality.Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality.Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms. .
IDO is stimulated by inflammation, and inhibition of IDO not only increases serotonin and improves mood but also decreases inflammation.13,14 Because tryptophan is degraded into kynurenine, the ratio of kynurenine to tryptophan is a measure of tryptophan degradation, a lower value suggesting decreased tryptophan degradation.Tart cherry juice contains 0.2% procyanidins.15 Because procyanidins can be detected in human serum 2 hours after ingestion,16 we hypothesized that tart cherry juice standardized to a specific procyanidin content would decrease the ratio of kynurenine to tryptophan and contribute to the treatment of insomnia.A randomized, double-blind, placebo controlled clinical trial was conducted to test the effectiveness of the tart cherry juice of known procyanidin content as a treatment for insomnia.After 2 weeks of cherry juice or placebo, subjects had an overnight polysomnographic sleep study, and blood was drawn that evening for measurement of the kynurenine-to-tryptophan ratio to evaluate tryptophan degradation and prostaglandin E2 (PGE2) to evaluate inflammation.Proanthocyanidin B-2 was purchased from ChromaDex (Irvine, CA).Caco-2 (1.8 × 105 cells/well) colon cancer cells were stimulated with 10 ng/mL interferon-gamma (IFN-γ) in the absence or presence of 0–50 μM of procyanidin B-2 at 37°C, 5% CO 2 for 24 hours.The levels of IDO, NF-κB, or COX-2 in the control and procyanidin-treated cells were evaluated by Western blot using anti-IDO, anti–NF-κB, or anti-COX-2 antibodies.Procyanidin B-2 standards were used for quantitative analysis of procyanidin B-2 in cherry juice.Because there were no polysomnographic studies of cherry juice on which to base a power analysis, the clinical trial was designed as a pilot study to determine power for a larger, adequately powered study that would give statistically significant differences.Eleven subjects were randomized, but 8 subjects completed both arms of the study, and data relating to those 8 subjects were analyzed.The sleep efficiency improved in the cherry juice condition but did not reach statistical significance.Serum kynurenine.The kynurenine-to-tryptophan ratio was reduced in the cherry juice condition (P < 0.05), indicating an inhibition of IDO with a reduction in the degradation of tryptophan (Figure 1).FIGURE 2.: Serum PGE2 levels after placebo or cherry juice treatments.Table 4.: Contents of procyanidin B-2 and major anthocyanins in Indian Summer tart cherry juice.FIGURE 3.: (A) Relative induction of IDO and COX-2 in Caco-2 cells stimulated with IFN-γ and decrease of IDO and COX-2 in cells treated with procyanidin B-2.Pigeon et al performed a pilot cross-over study exploring the effect of tart cherry juice (240 mL twice a day) or placebo over 2 weeks on insomnia in individuals older than or aged 65 years with a 2-week washout period between cross-over arms.7 They reported statistically significant improvement during the cherry juice consumption in the Insomnia Severity Index and a 62-minute improvement in waking after sleep onset.Our study design was patterned after that of Pigeon et al, but unlike that study, ours used formal polysomnography testing, the gold-standard method for evaluating sleep pathology.Sleep questionnaires used in the Pigeon et al study represent a weakness because they rely on self report to evaluate a condition in which people are not conscious of their surroundings, and sleep questionnaires do not identify participants with sleep apnea.Sleep apnea is a mechanical condition that results in poor sleep quality but would not be expected to improve without reversal of airway obstruction.Thus, the increase in melatonin may not be the major mechanism responsible for the improving sleep quality.Although the prevalence of sleep apnea may have been lower in the younger subjects studied by Howatson, the subjects studied by Pigeon et al were all older than or aged 65 years.Despite the small size of our pilot study, we demonstrated a statistically significant 84 minutes increase in sleep time by polysomnography and reduced plasma levels of kynurenine with increased tryptophan levels.The kynurenine–tryptophan ratio (K/T) is the gold standard for determining IDO activity.28,29 The in vitro and in vivo results obtained suggest that the procyanidin B-2 in cherry juice is an inhibitor of IDO and part of the mechanism by which tart cherry juice improves sleep efficiency.Because of the high content of procyanidin B-2 in the tart cherry juice used in this study, we used procyanidin B-2 as a standard for the study.We did not evaluate the effects of the phenolic acids on IDO. .
Cherry Juice Helps You Sleep Better
New research from Louisiana State University finds that drinking tart cherry juice twice a day can help you sleep nearly 90 more minutes a night.Researchers had seven older adults with insomnia drink eight ounces of Montmorency tart cherry juice twice a day for two weeks, followed by two weeks of no juice, and then two more weeks of drinking a placebo beverage.Find out How Many Hours of Sleep You Really Need.).Eating two kiwi fruits an hour before bed was shown to increase sleep time by 13 percent and decrease mid-sleep waking periods by 29 percent after just four weeks, finds a recent Chinese study. .