Hermetica Superfood Encyclopedia
Legacy index-continuity record: the score and narrative are provisional and must not be represented as validated or human-approved.
Review flags: AWAITING_SEMANTIC_VALIDATION
Tart cherry extract contains high concentrations of anthocyanins and phenolic compounds that inhibit inflammatory enzymes like cyclooxygenase-1 and cyclooxygenase-2. These bioactive compounds reduce exercise-induced muscle damage and oxidative stress while supporting recovery through natural melatonin content.
Reported Benefits (Provisional)
Origin & History
Tart cherry extract is derived from the fruit of the Prunus cerasus tree, native to Europe and Southwest Asia. The extract is typically produced by juicing the cherries and concentrating the juice to obtain a potent form rich in antioxidants and anti-inflammatory compounds.
Research Narrative (Provisional)
Several randomized controlled trials (RCTs) have shown that tart cherry extract may reduce muscle soreness and improve recovery in athletes. Meta-analyses suggest its efficacy in reducing inflammation and oxidative stress.
Preparation & Dosage
Dosage guidance is withheld because the publication gate has not recorded adequate support for this profile.
Nutritional Profile
Tart cherry extract (standardized from Prunus cerasus) is typically concentrated to deliver 40–60mg of anthocyanins per serving (primarily cyanidin-3-glucoside and cyanidin-3-rutinoside), which are the primary bioactive compounds driving anti-inflammatory effects. It contains measurable melatonin (~0.135mcg per gram of fresh cherry equivalent, concentrated in extract form), quercetin (~10–15mg per serving), and chlorogenic acid (~5–8mg per serving). Vitamin C content is present (~10–12mg per 100g fresh equivalent) with moderate bioavailability. The extract provides trace potassium (~170mg per 100g fresh equivalent) and small amounts of beta-carotene. Anthocyanin bioavailability from tart cherry is estimated at 20–25%, enhanced when consumed with lipids or alongside vitamin C. The polyphenol matrix includes ellagic acid and hydroxycinnamic acids, contributing to its antioxidant ORAC value of approximately 12,800 per 100g fresh equivalent. Standardized extracts typically deliver 480mg–1000mg per serving, representing roughly 8–10:1 concentration from whole fruit.
Reported Mechanism (Provisional)
Tart cherry extract's anthocyanins, particularly cyanidin-3-glucoside and cyanidin-3-rutinoside, inhibit cyclooxygenase and lipoxygenase enzymes that produce inflammatory mediators. These compounds also scavenge reactive oxygen species and reduce nuclear factor-kappa B activation, decreasing inflammatory cytokine production. The natural melatonin content (13.46 ng/g) supports circadian rhythm regulation and enhances sleep-dependent muscle repair processes.
Clinical Narrative (Provisional)
Multiple randomized controlled trials with 20-54 participants show tart cherry extract reduces muscle soreness by 24-47% and accelerates strength recovery after intense exercise. Studies using 480mg daily (equivalent to 100-120 tart cherries) demonstrate significant reductions in inflammatory markers like C-reactive protein and interleukin-6. Sleep quality improvements have been documented in smaller trials with 15-20 participants taking 480mg twice daily. Evidence is strongest for exercise recovery, with moderate support for sleep enhancement.
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