What Does Tart Cherry Extract Do For You
- May 11, 2022
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. .
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.However, the same thing that makes tart cherry juice so potent can also create complications for people with certain medical conditions.In a randomized, placebo-controlled study, tart cherry juice significantly reduced inflammation biomarkers that are common in chronic diseases. .
7 Benefits of Cherry Juice: Inflammation, Immunity, and More
This mineral also helps maintain blood pressure, hydration, muscle recovery, nerve impulses, digestion, heart rate, and pH balance.Cherries contain about 330 milligrams (mg) of potassium per cup, which is almost 10 percent of your daily recommended value.A 2004 study found that cherry juice supplements can reduce inflammation and pain-related behavior in animals, showing promise as a treatment for swelling in humans.Boosts immunity Like all fruits and vegetables, cherries pack a powerful antioxidant and antiviral punch.Flavonoids, a type of antioxidant in cherry juice, are made by plants to fight infection.Research shows that these chemicals can have a significant impact on immune system function.The results suggest that tart cherry juice has similar effects as insomnia medications like valerian or melatonin on older adults. .
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 capsules feature antioxidants that offer you many health benefits such as facilitating exercise recovery by decreasing inflammation.They typically use the flesh of Montmorency cherry, Prunus cerasus, to make supplements, extracts and juices.Tart cherry offers you many health benefits ranging from increased exercise performance to decreased bad cholesterol.Taking tart cherry capsules can help keep your immune system strong during such challenges, according to a 2014 report in the Journal of the International Society of Sports Nutrition.Dietitians typically recommend eating whole foods, but nutritional supplements can play a positive role in health promotion as well.A 2016 report in the NFS Journal showed that there was no significant difference in the anthocyanin content of food products and that in dietary aids when measured as milligram per serving.In this study, subjects took 480 milligrams of powdered tart cherry each day during the week before a half-marathon race.Tart cherry capsules also decrease post-exercise pain, according to a 2015 report in the Journal of the International Society of Sports Nutrition.Subjects received 240 milliliters either tart cherry juice or a placebo each day for four weeks.Compared to a placebo, the tart cherry juice decreased the participants' erythrocyte sedimentation rate, ESR.People with diseases like arthritis often show an increased ESR suggesting that tart cherry might help manage inflammation in this disorder.A 2018 report in Nutrients showed that tart cherry extract decreased the inflammation caused by a high-fat diet in rats.A 2016 paper in the International Journal of Preventive Medicine showed this effect in female and male athletes.A 2016 report in the Journal of the International Society of Sports Nutrition showed how supplementing tart cherry can make you faster.In this study, subjects received either 480 milligrams of tart cherry powder or a placebo for a week before a half-marathon race.Compared to a placebo drink, the cherry juice caused a 19 percent decrease in uric acid.A 2014 report in the Journal of Functional Foods showed that mixing the supplement into water can make a drink with the power of 90 whole Montmorency tart cherries.Warning Please speak with a health care expert before self-diagnosing a medical condition or taking a dietary aid.She can catch an undiagnosed condition, track your progress and warn you about the possible side effects of nutritional supplements. .
5 Things You Need To Know About Tart Cherries
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. .
Our proprietary "Star-Rating" system was developed to help you easily understand the amount of scientific support behind each supplement in relation to a specific health condition.While there is no way to predict whether a vitamin, mineral, or herb will successfully treat or prevent associated health conditions, our unique ratings tell you how well these supplements are understood by the medical community, and whether studies have found them to be effective for other people.For over a decade, our team has combed through thousands of research articles published in reputable journals.To help you make educated decisions, and to better understand controversial or confusing supplements, our medical experts have digested the science into these three easy-to-follow ratings.3 Stars Reliable and relatively consistent scientific data showing a substantial health benefit.This supplement has been used in connection with the following health conditions: Used for Why 2 Stars Athletic Performance and Reducing Pain and Speeding Muscle Strength Recovery after Intense Exercise 8–12 ounces twice daily of a tart cherry juice product equivalent to at least 80 mg per day of anthocyanins or 100–120 cherries daily Anthocyanins in tart cherry may support faster muscle recovery in athletes.In a small, double-blind study, young men drank 12 ounces twice daily of tart cherry juice blended with apple juice [note: ratio not given in study], equivalent to 80 mg per day of anthocyanins or 100 to 120 cherries per day.Two double-blind trials investigated the effects of tart cherry juice in long distance runners.2 Stars Insomnia 1–8 ounces up to twice daily for seven days Tart cherries contain a small amount of the sleep-regulating hormone melatonin and may improve some measures of sleep quality.In a double-blind trial, healthy young people took one ounce daily of a tart cherry juice concentrate, estimated to contain the equivalent of 90-100 tart cherries, for seven days, which resulted in increased urine levels of melatonin and improvement in several measures of sleep quality.Two double-blind trials investigated the effects of tart cherry juice in long distance runners.In a small double-blind study, women with fibromyalgia drank 10.5 ounces twice daily of either tart cherry juice (equivalent to 100 to 120 cherries or 80 mg of anthocyanins per day) or a placebo juice for ten days prior to performing a session of intense elbow flexion exercise.While about one-third of the women reported significantly less elbow muscle pain when using tart cherry juice before exercise, the average effect in the overall group was no better than with the placebo.Tart cherries contain anthocyanins and other flavonoids that have anti-inflammatory effects according to test tube and animal studies.In a preliminary human trial, people with osteoarthritis who took 400 mg per day of tart cherry extract (supplying 100 mg per day of anthocyanins) for three months had reduced joint tenderness and reported less joint pain and disability.Traditional Use (May Not Be Supported by Scientific Studies) Tart cherries are most popular as a food in Europe and Russia.If you take medication, always discuss the potential risks and benefits of adding a new supplement with your doctor or pharmacist.If you take medications, always discuss the potential risks and benefits of adding a supplement with your doctor or pharmacist.Khoo GM, Clausen MR, Pedersen BH, Larsen E. Bioactivity and total phenolic content of 34 sour cherry cultivars.Traustadóttir T, Davies SS, Stock AA, et al. Tart cherry juice decreases oxidative stress in healthy older men and women.Improved antioxidant and anti-inflammatory potential in mice consuming sour cherry juice (Prunus Cerasus cv.Khoo GM, Clausen MR, Pedersen BH, Larsen E.
Bioactivity and total phenolic content of 34 sour cherry cultivars.Traustadóttir T, Davies SS, Stock AA, et al. Tart cherry juice decreases oxidative stress in healthy older men and women.Improved antioxidant and anti-inflammatory potential in mice consuming sour cherry juice (Prunus Cerasus cv.Ballmer-Weber BK, Scheurer S, Fritsche P, et al.
Component-resolved diagnosis with recombinant allergens in patients with cherry allergy. .
What Are the Benefits of Tart Cherry Capsules?
The bright red color of tart cherries comes from it's rich antioxidants that play a vital role in keeping the body healthy.The antioxidants in tart cherry fight oxidative stress and may provide other potential health benefits.Even when tart cherries are dried or their juice is extracted, they still retain antioxidant activity, which is important because processing can affect potency, reported the Journal of Food Sciences in May 2012.Some types of tart cherries contain melatonin, which is also naturally produced by your body and regulates sleep cycles.Taking melatonin supplements helps people fall asleep, reports the University of Maryland Medical Center. .
Health Benefits of Cherry Juice for Arthritis and Gout
Although preliminary, some studies have suggested that cherry juice could offer benefits as a complementary treatment for arthritis and gout.This article will examine the benefits of tart cherry juice in people with arthritis and gout, weighing the current evidence alongside the potential risks and side effects.Tart cherry juice contains anthocyanins, which are anti-inflammatory compounds responsible for the red, blue, and purple colors of fruits and vegetables.Together, these compounds make tart cherry juice a potentially helpful add-on therapy for people with arthritis and gout.Eight ounces of 100% organic tart cherry juice delivers the following nutritional value and helps meet the recommended daily value (DV) of several key nutrients:.Recap Tart cherry juice is rich in plant-based compounds called anthocyanins and polyphenols, both of which have anti-inflammatory and antioxidant effects.There have been a small handful of clinical trials investigating the effect of tart cherry juice on people with arthritis.A 2012 study in the Journal of Food Science reported that participants with osteoarthritis who drank 10.5 ounces of Montmorency cherry juice twice daily for three weeks had lower markers of inflammation (specifically C-reactive protein) than people given a placebo .Gout is a chronic form of inflammatory arthritis caused by the build-up of uric acid crystals in the joints and tissues (most commonly the big toe).A small 2011 study involving 10 adults with gout found that participants who consumed 8 ounces of tart cherry juice per day for four weeks had less uric acid and pro-inflammatory compounds in their bloodstream than those given a placebo.A 2019 study involving 25 overweight or obese adults at risk of gout reported that those who drank 8 ounces of tart cherry juice every day for four weeks had lower uric acid and C-reactive protein levels than those who were given a placebo.A 2019 review of studies in Evidence-Based Complementary and Alternative Medicine suggested that the more tart cherry juice a person drank, the lower their risk was of having a gout attack.A 2020 study published in the journal Rheumatology looked at the effects of tart cherry juice in 50 adults with gout.Recap Tart cherry juice poses few health risks but may not be suitable for people with diabetes or those on an arthritis-friendly diet due to the high sugar content (24 grams per serving).Some studies have shown that drinking tart cherry juice can reduce inflammation, joint pain, and stiffness in people with osteoarthritis.Tart cherry juice is generally safe to consume, although some people may experience an upset stomach or loose stools. .
8 Health Benefits of Tart Cherry Juice (Spoiler: It's not)
While you might find them for a fleeting few weeks at the farmers market, tart cherries are different from the sweet, juicy gems you pop all summer long.A scientific study published in the Journal of the International Society of Sports Nutrition tested the effects of cherry juice on healthy, long-distance runners, whose sport often results in “acute muscle damage...acute inflammation and decreased force production that can last up to one week post-exercise.” The results of this study suggest that tart cherry juice does indeed show promise as a (decidedly tastier) replacement for the NSAIDs typically relied upon to reduce and prevent exercise-induced muscle pain.Bottom line: If you’re going to be hitting the gym hard anytime soon, tart cherry juice might help you bounce back from your workout a little faster.Drinking tart cherry juice on the regular might lead to a sounder night’s sleep—or at least that’s the conclusion of research published in the Journal of American Therapeutics.Tart cherries are rich in anthocyanin, an antioxidant flavonoid that research has shown to have a positive effect on cognitive function.In fact, in a study involving dementia patients, the individuals treated with cherry juice showed significant improvements in verbal fluency and memory, both short and long-term.The research into the medical benefits of tart cherry juice is ongoing, but one fact about this beverage is already well-established—namely that it’s loaded with nutrients your body needs for optimal health.Perhaps most notably, cherry juice also contains an impressive amount of potassium, a nutrient that plays a large role in regulating blood pressure and reducing the risk of stroke.The good news is that tart cherry juice contains compounds that reduce oxidative stress and inflammation—two major culprits when it comes to most diseases—and at least one study suggests that drinking it regularly can even lower blood pressure and cholesterol levels.Don’t swap your workout with a glass of juice just yet—more research needs to be done to determine the benefits of tart cherries for weight loss.As long as you steer clear of the sweetened stuff, cherry juice won’t hurt your waistline—and it might even help you make some progress.As such, it should come as no surprise that research points to tart cherry juice—given its aforementioned anti-inflammatory properties—as a potential treatment for pain associated with various types of arthritis. .