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Sleep & calmWeak evidence

Tart cherry

Also known as: sour cherry, Montmorency

Tart cherry is rich in anthocyanins and contains small amounts of melatonin. It is used as a concentrate or extract to support sleep and recovery after exertion.

What it is used for

  • Recovery and muscle soreness after training – weak to moderate evidence
  • Sleep – weak evidence
  • Gout and uric acid – weak evidence

Forms and how they differ

juice concentrate

most studied form, contains sugar

extract in capsules

sugar-free; anthocyanin content varies – check the label

powder

for smoothies or water

When to take it

In the evening for sleep; for recovery, a few days before and after a hard effort.

Pairs well with

Works well with post-training protein and a sleep routine.

Do not combine / separate

With blood thinners, be careful at high doses.

Watch out for

In pregnancy and breastfeeding in normal food amounts. If you have diabetes (the concentrate contains sugar), kidney disease or take medicines, consult your doctor.

Safety

Higher doses may cause digestive upset. Do not exceed the label dose.

Practical tip

If you train for adaptation, do not use it after every session – save it for competitions and hard weeks.

Products containing Tart cherry 1

Tart cherry extractextractSleepRecoveryInflammationJoints
How to read the evidence rating
Strong evidenceModerate evidenceWeak evidenceNo evidence

Strong = several good human studies or official recommendations; moderate = promising but smaller studies; weak = few studies or mixed results; no evidence = claims not confirmed.

Combination check

Select the supplements you take and, if relevant, your medicines. We show what interferes, what needs a time gap and what to watch out for.

Check Tart cherry with others

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From the same group

5-HTPWeak evidenceApigeninWeak evidenceCBDWeak evidenceChamomileWeak evidenceGABAWeak evidenceL-theanineWeak evidence
Important notice

This information is educational and does not replace advice from a doctor or pharmacist. We do not give medicine dosages. Supplements are no substitute for a varied diet; if pregnant, breastfeeding, ill or on medication, consult a doctor first.