How Much Tart Cherry Capsules Should I Take?

Whenever you’re hopping on a new supplement, you have to know exactly how much you should take.

Generally, that’s an easy feat.

But, ever since tart cherry capsules have gained popularity for their potential health benefits, everyone has a different opinion on how much you actually need.

So, we thought we’d chime in and give you an answer to the “How much tart cherry capsules should I take” question.

How Much Tart Cherry Capsules Should I Take Daily?

The optimal daily dosage of tart cherry isn’t set in stone, but based on what we know so far, you should take 1000 mg to 2500 mg of tart cherry extract daily

While this may seem like a lot to some, most studies examining the effects of tart cherry have found the effects to be observable only at doses higher than 1000 mg.

However, as is always the case, individual needs may differ depending on factors such as body weight, health goals, and personal tolerance.

If you feel like 2.5 grams daily is too much – you could always start with a lower 500 mg dose and work your way up until you find the perfect spot.

Follow the nutritional label on the specific product you’re using to determine exactly how many mg of tart cherry is in each capsule. That’ll help you determine how many you should take based on these optimal dosages.

Can You Take Too Much Tart Cherry?

Yes, you can take too much tart cherry, which would most likely lead to adverse side effects.

As is the case with pretty much every supplement out there, overdoing it comes with consequences.

In this case, too much tart cherry extract can cause gastrointestinal issues, such as diarrhea or abdominal discomfort.

Thankfully, these side effects are minor and short-lived and are rarely a cause for concern.

In most cases, simply lowering the dose would make the side effects go away.

What Time of Day Should I Take Tart Cherry Capsules?

There isn’t a definitive answer for the best time to take tart cherry capsules, as it largely depends on your individual preferences and health goals. 

Some people find it beneficial to take them in the evening due to their potential sleep-enhancing effects, while others may prefer to take them in the morning to jump-start their day, fill up on anti-oxidants, and boost their cognitive performance.

Ultimately, as long as you get enough tart cherry extract in your body you won’t have to worry about timing.

What are the Side Effects of Tart Cherry Capsules?

Tart cherry capsules are generally well-tolerated, but some individuals may experience side effects such as gastrointestinal issues, including diarrhea, indigestion, or stomach cramps. Some have even reported trouble sleeping or nervousness.

But, as we said not a moment ago – these side effects are minor and usually blow over fast and on their own.

That said, if you notice any other or more severe adverse reactions, consider reducing the dosage or consulting a doctor or a physician.

Do Tart Cherry Capsules Make You Sleepy?

Tart cherry capsules may make you sleepy. They’re often touted for their sleep-enhancing properties due to their natural melatonin content, as well as their ability to increase the bioavailability of tryptophan and your body’s production of melatonin. [1]

However, these effects are not guaranteed.

While evidence to support this theory exists we still need more research on the topic in order to make any bold claims.

The only thing we know for certain is that some people swear by tart cherries, some experience improved sleep quality and duration, while others may not notice any significant difference.

How Long Does it Take for Tart Cherry Capsules to Work?

It doesn’t take long for tart cherry capsules to work if we’re talking about the acute effects. In that case, you should be able to feel the effects after only a few hours.

On the other hand, if you’re interested in the proposed long-term effects, you will probably have to wait a month or two.

What Benefits Will You See from Taking Tart Cherry Capsules?

Tart cherry capsules are known for their potential health benefits, such as reducing inflammation, supporting muscle recovery, improving sleep quality, and providing antioxidant protection. 

Now, as for what you could actually notice, feel, or otherwise experience – that depends.

According to anecdotal reports, the most easily noticeable benefit of tart cherry capsules will probably be in the sleep category. After a while, you should be able to fall asleep faster and get more restorative sleep each night.

But at the same time – it is absolutely possible for you not to feel any changes.

While there are certainly tons of benefits that could come out of taking tart cherry capsules – the extent of these changes isn’t something anyone could guarantee or quantify.

Are Tart Cherry Capsules Worth Taking?

So, are tart cherry capsules worth the hype? Well, that’s a tough question. The answer largely depends on your health goals and how well you respond to these.

For many, the potential benefits outweigh the minor side effects, making them a valuable addition to their wellness routine. If you’re looking for a natural, generally safe, and affordable supplement to further enhance your lifestyle – then sure, it’s worth it.

On the other hand, if you’re taking these solely to improve your performance in the gym – there are better options. 

How We Rate the Usefulness of Tart Cherry Capsules (Scale of 1-5):

We give tart cherry capsules a 3 out of 5, considering their multiple potential health benefits and generally well-tolerated nature. 

We can’t give it a better rating considering there really isn’t a ton of scientific research behind it.

And, even if you do look at the tart cherry research that is available – it’s not really that promising. [2]

At the same time, there really isn’t anything bad about tart cherry. It’s certainly something that wouldn’t do you any harm, and there’s definitely a chance of your overall well-being being positively impacted by it, so why not give it a try?


There you go, you should now have a complete answer to the question “how much tart cherry capsules should I take?” So, what have we learned?

Taking up to 2500 mg of tart cherry extract in capsules appears to be somewhat beneficial – pretty much across the board.

Whether that’s enough for you or not is entirely up to you.

The way we see it, giving it a try if you already have an extensive stack of supplements can’t hurt, and if that sounds like you – knock yourself out!

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