Tart Cherry

Also known as: montmorency cherry, Prunus cerasus, sour cherry

Grade B — Moderate Evidencefruit extractsleeprecovery

Recommended Dosage

30–60 mL concentrate

Sleep: evening ~1hr before bed. Recovery: morning + evening for 4-5 days around exercise.

Natural source of melatonin and anti-inflammatory compounds. Evidence for sleep quality improvement and one of the best supplements for DOMS reduction.

🌙Sleep💪Muscle & Recovery
Last reviewed: 2026-03-09

Evidence Rating: Grade B — Moderate Evidence

Some RCTs with positive results, or strong observational evidence. More research may refine our understanding.

Interaction Warnings

WarfarinModerate

Potential interaction via quercetin content; monitor INR

NSAIDsLow

Additive anti-inflammatory; may allow dose reduction

Diabetes medicationsLow

Monitor blood sugar; cherry sugars affect glycemia

⚠️ Important Notes

  • High sugar content in juice form — monitor in diabetics
  • Concentrate preferred over whole juice for calorie management

Clinical Evidence (3 studies)

Tart cherry juice increased melatonin and sleep time

Howatson G et al. (2012) — Eur J Nutr

Increased melatonin levels and total sleep time vs placebo

View on PubMed

Tart cherry juice for insomnia in older adults

Pigeon WR et al. (2010) — J Med Food

Modest beneficial effects on sleep in older adults

View on PubMed

Cherry supplementation reduced DOMS and strength loss

Connolly DAJ et al. (2006) — Br J Sports Med

Reduced muscle soreness and strength loss after eccentric exercise

View on PubMed

Related Supplements

Magnesium Glycinate

Grade A — Strong Evidence

Highly bioavailable form of magnesium. Strong evidence for sleep quality, muscle relaxation, and stress reduction. Most adults are deficient.

Ashwagandha

Grade A — Strong Evidence

Ayurvedic adaptogen with strong clinical evidence for cortisol reduction (15-30%), stress relief, and exercise performance.

Melatonin

Grade A — Strong Evidence

Natural sleep hormone. Lower doses (0.3-1mg) are often more effective than high doses. Best for sleep onset and circadian reset.

Glycine

Grade B — Moderate Evidence

Inhibitory amino acid that improves sleep quality by lowering core body temperature. Also supports collagen synthesis.

🧪 Get Your Personalized Stack

See how Tart Cherry fits with your goals and current supplements — AI-powered, evidence-graded recommendations.

⚕️ Important Disclaimer

This information is for educational purposes only. It is not medical advice. Always consult a healthcare provider before starting any supplement regimen, especially if you take medications or have health conditions.

Evidence Stack does not sell supplements and has no affiliate relationships with supplement manufacturers.