Quick Guide to Tart Cherry Supplements

Tart cherry supplements are becoming a popular way to improve overall health, thanks to the high levels of antioxidants they contain.

These supplements promise to improve sleep quality, lower inflammation, and even boost weight loss.

But is that really the case? Let’s find out!

What are Tart Cherry Supplements?

Tart cherry supplements are an increasingly popular supplement among fitness enthusiasts as they have been found to have anti-inflammatory properties.

They can be found in capsule, pill, or gummy form for easy ingestion, making them a convenient option for active individuals looking for a natural alternative to support their active lifestyle.

More often than not, these supplements come in a 300 mg form, at a 10:1 ratio, for an equivalent of 3000 mg of tart cherry per serving.

What are the Benefits of Tart Cherry Supplements?

There is a myriad of potential benefits associated with tart cherry supplements.

For starters, studies suggest that tart cherry supplements may help reduce muscle soreness, fatigue, and inflammation associated with regular physical activity. [1] This alone has made tart cherry supplements very popular within the fitness community.

These things are also incredibly rich in anthocyanins – antioxidants that can help boost the body’s natural response to inflammation, alongside other benefits like inhibiting the growth of cancer cells.

There is also some evidence to suggest that tart cherry supplements may help improve sleep quality, as some types of tart cherry contain melatonin, a compound that helps regulate sleep. [2] However, how beneficial

Finally, the tart cherry has been linked with preventing metabolic syndrome, which can lead to obesity, hypertension, and other cardiovascular issues.

Are Tart Cherry Supplements Beneficial for Bodybuilders and Strength Athletes?

As we’ve mentioned previously, supplementing with tart cherry has been linked to increased recovery and inflammation associated with strength training.

However, it is important to understand that the research on tart cherry supplements is still limited, so it’s difficult to determine if the benefits are significant enough to justify investing in them.

From my point of view, you can take other, much better, and much more cost-effective supplements to experience improved recovery and performance, such as whey protein or creatine.

Tart Cherry Supplements vs. Juice

Some would much rather enjoy a glass of tart cherry juice than take a supplement. However, taking tart cherry supplements is much more reliable in terms of dosage and potency, as you can control exactly how much you’re taking and how often.

On the other hand, juice can be unreliable in terms of potency, as there is no way to guarantee that the juice you’re consuming is truly packed with tart cherry and not another type of berry.

In addition, tart juice isn’t exactly calorie-free. One 8-ounce glass of tart cherry juice contains around 160 calories, which could make a lot of difference if you’re particularly mindful of your diet.

Tart Cherry Dosage

The optimal dose for tart cherry supplements is 2500 mg daily.

It’s important to note that this dose could vary depending on each individual and their lifestyle, so it’s always best to consult a doctor or nutritionist before starting any supplement regime.

Tart Cherry Side Effects

While there aren’t any serious side effects associated with consuming tart cherry supplements, minor side effects can occur. These include:

  • Nervousness
  • Constipation
  • Diarrhea
  • Trouble sleeping
  • Loss of appetite

In very rare cases, tart cherry could cause:

  • Upset stomach and pain
  • Dizziness
  • Constant sleepiness

Should You Take Tart Cherry Supplements?

Whether or not you should take a tart cherry supplement is entirely up to you.

While there’s nothing inherently bad about taking tart cherry supplements, there’s also little evidence suggesting any of the benefits are actually noticeable enough to make a difference and justify investing in them.

If you decide to take tart cherry supplements, it’s important to look for high-quality brands that have been third-party tested for potency and safety.


All in all, a tart cherry supplement can be a little addition to your diet and supplementation regimen if you think it will benefit you.

However, suppose your ultimate goal is to create the most optimal supplement stack to improve your performance, recovery, and health. In that case, it’s best to look into other more cost-effective supplements with a proven track record and science-backed benefits.

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