Performance
Tart Cherry Extract
Also known as: Montmorency cherry, Prunus cerasus, Sour cherry, Tart Cherry Extract (Cerasus vulgaris)
Tart cherry extract is a concentrated source of anthocyanins and other polyphenols that has been studied for supporting sleep quality, exercise recovery, and inflammatory markers. Evidence suggests potential benefits for sleep duration and post-exercise muscle recovery, though effects are generally modest.
Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.
Every Tart Cherry Extract product we have scored
| # | Product | Score | Per serving |
|---|---|---|---|
| 1 | Transparent Labs Post Workout Supplement | 90 A | $1.67 |
| 2 | Olly Muscle Recovery Sleep | 79 B+ | $0.80 |
| 3 | Bluebonnet Nutrition SLEEP SUPPORT | 76 B+ | $0.63 |
| 4 | Bluebonnet Nutrition PAIN & INFLAMMATION SUPPORT | 72 B | $0.95 |
Scored on dose accuracy, form, label transparency and third-party testing. Per-serving cost is list price divided by servings per container. No brand pays to be listed or ranked.
Common questions
How much Tart Cherry Extract should I take?
The typical range is 8-12 oz juice or 480-1000 mg extract. Around training periods
When should I take Tart Cherry Extract?
Before/after exercise; evening for sleep. Optional.
Which form of Tart Cherry Extract is best?
Juice concentrate — Most studied. Other forms in the catalog: Capsules, Powder, Extract powder, Tablet, Capsule, Powder concentrate, Whole fruit, Concentrate, Juice.
Is Tart Cherry Extract safe?
Commonly reported: Well tolerated. Serious warnings: None. Safe
Which Tart Cherry Extract supplement scores highest?
Transparent Labs Post Workout Supplement, at 90/100. Scored on dose accuracy, form, label transparency and third-party testing — no brand pays to be listed or ranked.
Primary uses
- Recovery
- Muscle soreness
- Sleep quality
- Inflammation
- Sleep support
- Inflammatory response
- Antioxidant support
- Sleep quality and duration
- Anti-inflammatory support
- Cardiovascular health
What systematic reviews concluded
Outcomes that systematic reviews of Tart Cherry Extract reached a verdict on: 7 with a benefit, 2 with no effect, 3 unclear. Each is quoted from a review and linked to it on PubMed. How these were read.
Reviews found a benefit (7)
“Tart cherry supplementation had a small beneficial effect in reducing muscle soreness (effect size [ES] = -0.44, 95% confidence interval [CI] [-0.87, -0.02]).” PMID 33440334 · 2 reviews
“beneficial trends for perceptual outcomes, particularly reduced muscle soreness and improved subjective well-being, were mainly observed in studies using tart cherry juice, beetroot juice, and curcumin.” PMID 42197097
“A moderate beneficial effect was observed for recovery of muscular strength (ES = -0.78, 95% CI [-1.11, -0.46]).” PMID 33440334
“A moderate effect was observed for muscular power (ES = -0.53, 95% CI [-0.77, -0.29])” PMID 33440334
“Our results confirmed a significant decreasing effect of TC on CRP.” PMID 35653966 · 2 reviews
“Tart cherry concentrate has a significant benefit for endurance exercise performance.” PMID 31986108
and 1 more.
Reviews found no effect (2)
“No significant effects were observed for creatine kinase and tumor necrosis factor alpha.” PMID 33440334
“Tart cherry supplementation did not have significant effects on anthropometric and glycemic indices, but can improve lipid profile, especially in a single dose, longer duration, and in elderly, obese, and unhealthy individuals.” PMID 38759306
Not enough to say: interleukin-6; post-match athletic performance; oxidative stress.
How it works
- Anthocyanins reduce inflammation
- Natural melatonin supports sleep
- Reduces oxidative stress
Dosage
- Typical range
- 8-12 oz juice or 480-1000 mg extract
- Timing
- Before/after exercise; evening for sleep
- With food
- Optional
- Duration
- Around training periods
- Special populations
- Athletes, sleep issues
Forms
- Juice concentrate
- Capsules
- Powder
- Tablet· 70/100
- Capsule· 70/100
- Whole fruit· 70/100
Safety
Common side effects
- Well tolerated
Contraindications
- None
Products containing Tart Cherry Extract
Top-scoring supplements in our catalog that list Tart Cherry Extract on the label. Each product is graded on Formulate's ingredient-level rubric — dose accuracy, form, transparency, and third-party testing.
Evidence notes
Reduces exercise-induced muscle damage
Grade B: Some human trials support key claims; further confirmation needed.
Related in Performance
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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Individual needs and risks vary — consult a professional before starting, stopping, or combining supplements, especially if you are pregnant or nursing, taking medication, or managing a health condition.