Tart Cherry

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

Grade B — Moderate Evidencefruit extractsleeprecovery
30–60 mL concentrateSleep: evening ~1hr before bed. Recovery: morning + evening for 4-5 days around exercise.

Tart cherry (Montmorency variety) is a natural source of melatonin and anthocyanins with strong evidence for improving sleep quality and reducing exercise-induced muscle soreness (DOMS). Multiple RCTs show that tart cherry concentrate reduces inflammatory markers, accelerates recovery from intense exercise, and modestly improves sleep duration and quality. It is one of the few food-based supplements with robust clinical trial support.

TL;DR: 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: 2026-03-12

Quick Facts

Evidence

Grade B

Studies

3

Interactions

3

Forms

1

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

Alternatives to Consider

These supplements target similar goals and may be worth considering alongside or instead of Tart Cherry.

Magnesium Glycinate

Grade A

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

🌙 Sleep💪 Muscle & Recovery

Melatonin

Grade A

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

🌙 Sleep

Glycine

Grade B

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

🌙 Sleep

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.

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⚕️ 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.

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