![]() In one study, a tart cherry juice extract providing about 273 mg of anthocyanins (CherryActive®) taken twice daily was found to significantly improve recovery of muscle strength following an intensive strength training exercise (Botwell, Med Sci Sports Exerc 2011). There is some evidence that drinking between 10 to 12 ounces (1 1/4 to 1 1/2 cups) of tart cherry juice twice daily (providing about 80 mg anthocyanins) may reduce muscle damage and pain during and after exercise (Kuehl, J Int Soc Sports Nutr 2010 Connolly, Br J Sports Med 2006 Howatson, Scand J Med Sci Sports 2010). One researcher estimated that consuming 20 tart cherries (providing between 12 and 25 mgs of anthocyanins) could provide an anti-inflammatory effect (Wang, J Agric Food Chem 1999). Laboratory research has shown that the anthocyanins in tart cherries inhibit cox-1 and cox-2 enzymes (Mulabagal J Agric Food Chem 2009), the same enzymes targeted by drugs like aspirin and ibuprofen to reduce inflammation and pain. ![]() ![]() The anthocyanins potentially provide an anti-inflammatory effect. They also contain a small amount of melatonin, as well as anthocyanins and other flavonoids that have antioxidant and anti-inflammatory properties. They contain vitamins A and C, beta-carotene, alpha- linolenic acid, and small amounts of vitamin E. Tart cherries (also known as sour cherries or Prunus cerasus) differ from sweet cherries in that they are more acidic and have a different chemical composition. Although it may reduce levels of uric acid, it has not yet been demonstrated to prevent or treat gout. It has failed, however, to reduce pain in osteoarthritis, improve cognition, or to improve blood sugar and insulin control. It also seems to improve performance in endurance athletes. ![]() However, the evidence behind these purported benefits is mixed.Īs described in more detail below, in small clinical trials, tart cherry has been shown to achieve a short-term (1-2 hour) modest reduction in systolic blood pressure and a modest improvement in sleep. These include reducing joint and muscle pain, improving sleep, reducing high blood pressure, controlling blood sugar, preventing gout, enhancing cognition, and improving overall health and vitality. Tart cherry juice, concentrate, extract, and pills are promoted for a wide variety of benefits. ![]()
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