Unlike sweet cherries, sour cherries are especiallyrich in anthocyanins,natural melatonin and other polyphenolswith antioxidant and anti-inflammatory properties.
Its extract, in juice or capsule form, has been studied for its effects on sleep, muscle recovery, inflammation, and cardiovascular health.
How does it work?
- Natural antioxidant: The anthocyanins present in sour cherries help neutralize free radicals, reducing cellular oxidative damage.
- Anti-inflammatory: Inhibits the production of inflammatory cytokines such as C-reactive protein, which contributes to better physical and metabolic recovery.
- Sleep regulator: Its melatonin content may help regulate the circadian rhythm, improving the perception of rest, especially in older adults with insomnia.
- Vasoprotector: It may temporarily help reduce systolic blood pressure in people with mild hypertension, although there is no evidence of sustained long-term effects.
Benefits according to science
Muscle recovery and physical performance
The most consistently documented benefit of tart cherry extract is its ability to accelerate muscle recovery and reduce post-exercise soreness.
A meta-analysis of 14 clinical studies found thatsignificantly improves recovery after intense exercise, decreasing markers of muscle damage and reducing the loss of muscle strength after marathons or endurance training.
Individual studies, such as that of Hooper and his team in 2020, have shown that consumption in capsulesimproves muscle recovery,reduces oxidative stressandmaintains performance in strength tests.
Sleep and quality of rest
The effects on sleep are moderate, but relevated in populations with sleep difficulties.
A study in older adults with insomnia found that daily consumption of tart cherry juice for two weeks atincreased total sleep time and improved the quality of rest.
Another trial in healthy people showedIncreased urinary melatonin levels and subjective improvements in sleep efficiency.
Although not all studies show consistent effects,resultsarepromisingfor people with light sleep or sleep disorders.
Inflammation and antioxidants
Tart cherry extract has shownsignificant reduction in C-reactive protein(CRP), a biomarker of systemic inflammation, has been shown to be highly effective in several clinical studies, especially at high doses or in obese individuals.
In addition, it has been observed that sour cherry extractmay increase the body's ability to defend itself against oxidative stress. However,Not all studies show improvements in certain markers of inflammationmore specific, such as some proteins of the immune system.
Cardiovascular health
The effects on cardiovascular health are more modest and still preliminary.
In one study, a single dose of tart cherry juiceTransiently reduced systolic blood pressure in men with mild hypertension.
Some meta-analyses suggest thatIt can improve certain parameters such as triglycerides or LDL cholesterol in people at cardiovascular risk., although its effects on glucose and blood pressure are less consistent in healthy adults.
Tart cherry extract is anatural supplementsupported by solid scientific evidence in the field ofmuscle recoveryand thereduction of certain inflammatory markers. It also shows potential assupport in improving sleep, especially in older adults or people with mild insomnia.
Theircardiovascular benefitsarepromising,but still require further validation. Thanks to itsgood toleranceand safety profile, can be considered auseful tool within a comprehensive approach to health and performance, especially for active people or those with mild sleep disorders.
El extracto de cereza ácida es un suplemento natural respaldado por evidencia científica sólida en el ámbito de la recuperación muscular y la reducción de ciertos marcadores inflamatorios.
