Tart cherry, also called sour cherry, is not a common fruit on our tables but is very present in sports nutrition research.
What is tart cherry?
It is the fruit of the sour cherry tree (Prunus cerasus), smaller and more sour than the sweet cherry. It stands out for its high content of anthocyanins and other polyphenols, and naturally contains small amounts of melatonin.
What does the science say?
- Sport: in marathon runners who drank tart cherry juice before and after the race, a faster recovery of muscle strength was observed (Howatson 2010).
- Rest: a small study with tart cherry concentrate observed an increase in urinary melatonin and changes in some sleep parameters (Howatson 2012).
These are small studies, and tart cherry has no authorised health claims in the European Union.
How to take it
It is consumed as fruit, juice, concentrate or powdered extract. Extracts provide a consistent amount of polyphenols without the sugar in juice. At IVB, Anti-OX Global includes NordicCherry®, providing 450 mg of tart cherry.
Safety
It is well tolerated. Juices and concentrates contain quite a lot of sugar, which is worth keeping in mind if you watch your intake.
Frequently asked questions
What is the difference between tart cherry and regular cherry?
Tart cherry is smaller and more sour, and contains more anthocyanins and polyphenols than sweet cherry.
What is tart cherry used for?
It is a polyphenol-rich fruit that has been studied in athletes and in relation to rest. The evidence is still limited and it has no authorised health claims in the EU.
References
- Howatson G, McHugh MP, Hill JA, et al. Influence of tart cherry juice on indices of recovery following marathon running. Scand J Med Sci Sports. 2010;20(6):843-852.
- Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr. 2012;51(8):909-916.
Rich in anthocyanins, the pigments behind its deep red colour
