{"ok":true,"entry":{"slug":"tart-cherry","kind":"supplement","name":"tart cherry","aliases":["Montmorency cherry","Prunus cerasus"],"brands_sg":["Dynamic Health","NOW Foods","Life Extension","Nutricost","Sports Research"],"class":"botanical","tags":["sleep","fitness","bone-joint"],"use_for":"sleep and strength recovery — limited, mixed evidence","use_after":null,"use_duration":"sleep studies ran 7 days–2 weeks, recovery trials 4–10 days","take_with":"water · recovery trials split the dose morning and evening","pros":["3 of 7 sleep studies improved duration or efficiency","3 studies reported melatonin levels rose after intake","mvc strength recovery improved up to 96 h after damage"],"cons":["sleep evidence is limited and heterogeneous","no pooled effect on soreness, ck, il-6 or tnf-α","certainty of evidence rated very low to moderate"],"dose_note":"sleep studies used 30–60 ml of concentrate a day, or 240 ml of juice twice a day, for 7 days to 2 weeks; recovery trials commonly used about 30 ml of concentrate twice a day over 4 to 10 days, starting before the session and continuing after it; ods lists about half a quart of juice or 480 mg of freeze-dried montmorency tart-cherry-skin powder a day for up to 2 weeks; an optimal dose is not established and products vary","dosage":{"ul":null,"unit":"ml","fda_dv":null,"rda_ai":null,"ul_status":"none_established","population":"general adult","hsa_max_daily":null},"ul_status":"none_established","sg_class":null,"cautions":["ods reports no safety concerns only for short-term use at commonly recommended amounts","long-term use — the sourced reviews cover 7 days to 12 weeks and no longer","dose, duration and study populations differed a lot, so results may not carry across"],"clashes":[],"sources":[{"id":"ods_cherry","url":"https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/","label":"NIH ODS — Dietary Supplements for Exercise and Athletic Performance (tart or sour cherry row)","quote":"Variable results for aiding muscle strength recovery, reducing soreness … about 1/2 quart of juice or 480 mg freeze-dried Montmorency tart-cherry-skin powder per day for up to 2 weeks … No safety concerns reported for short-term use","accessed":"2026-08-27"},{"id":"barforoush2025","url":"https://europepmc.org/article/PMC/PMC12438961","label":"The effect of tart cherry on sleep quality and sleep disorders: a systematic review (Barforoush et al., Food Science & Nutrition 2025)","quote":"Three studies reported significant improvements in sleep indicators … Three studies also reported an increase in melatonin levels … there were large differences in dose, duration of intervention … the available evidence is still limited and heterogeneous","accessed":"2026-08-27"},{"id":"barforoush2025_doses","url":"https://europepmc.org/article/PMC/PMC12438961","label":"Barforoush et al., Food Science & Nutrition 2025 — doses used in the included sleep studies","quote":"consumption of cherry juice (240 mL 2 times/day) for 2 weeks … 30 mL of tart cherry juice supplementation for 7 days … 60 mL sour cherry juice concentrate … diluted with approximately 200 mL of water","accessed":"2026-08-27"},{"id":"daab2026","url":"https://europepmc.org/article/PMC/PMC13057130","label":"Effects of tart cherry juice supplementation on recovery from exercise-induced muscle damage in athletes: a systematic review and meta-analysis (Daab et al., Sports Medicine – Open 2026)","quote":"TC juice supplementation significantly improved MVC recovery … whereas no significant pooled effects were found for muscle soreness, CK, IL-6, TNF-α, ROM … Certainty of evidence ranged from very low to moderate","accessed":"2026-08-27"},{"id":"daab2026_dose","url":"https://europepmc.org/article/PMC/PMC13057130","label":"Daab et al., Sports Medicine – Open 2026 — dosing used in the included recovery trials","quote":"While an optimal dose is not yet established, studies reporting improvements in muscle performance recovery commonly employed split dosing (typically morning and evening) with servings ranging from ~30 mL of concentrate … over 4 to 10 consecutive days","accessed":"2026-08-27"},{"id":"hsa_prohibited_2025","url":"https://file.go.gov.sg/hsa-chp-prohibited-restricted-ing-guidelines.pdf","label":"HSA — Guidelines on Prohibited and Restricted Ingredients in Health Supplements and Traditional Medicines, GL-CHPB-1-012 Rev 001 (Oct 2025)","quote":"The objective of this guideline is to highlight the substances of concern when used in HS and TM and is not meant to be an exhaustive list [Prunus cerasus not listed in Annex A or B]","accessed":"2026-08-27"},{"id":"iherb_sg","url":"https://sg.iherb.com/c/tart-cherry","label":"iHerb Singapore — Greens & Superfoods > Tart Cherry & Black Cherry category (SG$ pricing, default order)","quote":"Dynamic Health, Tart Cherry Ultra 5X Concentrate, 16 fl oz … NOW Foods, Tart Cherry, 500 mg, 90 Veg Capsules … Life Extension, Tart Cherry with CherryPURE® … Nutricost, Tart Cherry, 240 Capsules … Sports Research, Tart Cherry, Fruit Complex","accessed":"2026-08-27"}],"brand_certs":[{"brand":"Sports Research","example":null,"programme":"NSF Certified for Sport","matching_products":0,"brand_total_certified":2}],"updated_at":"2026-08-30T17:59:38.376296+08:00"},"disclaimer":"kozen-x is not a medical device and does not give medical advice. it lists what published sources have written down. absence of a record is not the same as safe."}