NutriDex

The Supplement Research Compendium
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Montmorency Cherry Extract

Prunus cerasus

Anthocyanin-rich cherry for faster exercise recovery and better sleep.

Moderate evidence ⚡Performance🌙Sleep & Mood

✚ Updated · How we grade evidence

Evidence tier
Moderate
Research weight
Citations
8 verified / 8
Classification
Performance
❝
What the evidence says. Graded moderate: a 14-study meta-analysis shows a real, moderate effect on strength recovery and a small effect on soreness, but trials are small, short and often crossover; the sleep signal is consistent but based on small actigraphy studies with modest effect sizes. (Moderate evidence: Several controlled trials; effects real but modest or context-dependent.)

What is Montmorency Cherry Extract?

Montmorency Cherry Extract (Prunus cerasus) is a performance supplement used for faster muscle-strength recovery. NutriDex grades the human evidence as Moderate. Montmorency tart cherry is a sour cherry concentrated into juice, powder or extract, rich in anthocyanins and a small amount of melatonin. Its best-supported use is exercise recovery: a 2021 meta-analysis of 14 trials found a moderate benefit for recovering muscle strength (effect size ~-0.78) and a small reduction in soreness, with marathon and resistance studies showing blunted inflammation (lower IL-6, CRP). For sleep, small randomized crossover trials report increases in time in bed, total sleep time and sleep efficiency, and a systematic review found 5 of 6 studies improved sleep quality, though effects are modest. Evidence for blood pressure is null in pooled analyses, and it does not reliably lower serum urate in gout. Most trials are small, short, and use athletic or healthy volunteers, so benefits are real but modest rather than transformative.

Purported Benefits

✓Faster muscle-strength recovery
✓Less post-exercise soreness
✓Modestly improved sleep
✓Lower exercise-induced inflammation

Evidence by outcome

The same supplement can be well-proven for one use and unproven for another — here is the human evidence graded outcome by outcome.

OutcomeEvidenceEffectStudies
Faster muscle-strength recovery2021 meta-analysis (14 trials) found moderate benefit (ES -0.78); trials small and in athletes/healthy volunteers. Moderate ↑ benefit · moderate 3
Reduce post-exercise sorenessMeta-analysis showed a small soreness reduction (ES -0.44); consistent but modest across short trials. Moderate ↑ benefit · small 2
Improve sleep qualitySmall crossover RCTs and a review (5/6 studies) show modest gains in sleep time/efficiency; studies small and short. Preliminary ↑ benefit · small 2
Lower exercise-induced inflammationRCTs and a 21-RCT meta-analysis show dose-dependent CRP reduction; magnitude small. Moderate ↑ benefit · small 2
Lower blood pressureMeta-analysis of 21 RCTs found no change in blood pressure or heart rate. Moderate — no effect · negligible 1
Lower serum urate in goutDose-finding RCT found no urate change; another RCT showed fewer flares/lower CRP vs bicarbonate. Mixed ↔ mixed · small 2

Dosing & Compounds

Typical Dose
Equivalent of ~90–120 sour cherries/day: 30 mL concentrate twice daily, or ~480 mL juice, or 480 mg freeze-dried powder, taken for several days before and after a hard effort.
Active Compounds
Anthocyanins (cyanidin glycosides)Flavonols & procyanidinsMelatonin

Safety & Cautions

Generally well tolerated; large juice or concentrate doses can cause GI upset and add meaningful sugar/calories (concentrates are also high in potassium and sorbitol). Because it modestly raises melatonin, it may add to drowsiness from sedatives, benzodiazepines or other sleep aids. The anthocyanins have mild antiplatelet activity, so use caution alongside anticoagulants such as warfarin. It does not reliably lower uric acid, so it should not replace urate-lowering therapy in gout. Educational only — always check with your doctor or pharmacist before combining Montmorency Cherry Extract with any medicine.

Key Studies

Systematic review Barforoush 2025 ✓ PubMed
Systematic review: 5 of 6 clinical studies reported significant improvement in sleep quality with tart cherry, though studies were small/short.
Meta-analysis Norouzzadeh 2023 ✓ PubMed
Meta-analysis of 21 RCTs: tart cherry did NOT change blood pressure or heart rate; reduced CRP dose-dependently (~0.19 mg/L per 30 mL).
Meta-analysis Hill 2021 ✓ PubMed
Meta-analysis of 14 trials: moderate benefit for muscle-strength recovery (ES -0.78) and small reduction in soreness (ES -0.44).
RCT Wang 2023 ✓ PubMed
Gout RCT: tart-cherry citrate mixture produced fewer gout flares and lower CRP at 12 weeks than sodium bicarbonate.
RCT Stamp 2020 ✓ PubMed
Dose-finding RCT in gout: cherry concentrate had no significant effect on serum urate at any dose.
RCT Brown 2018 ✓ PubMed
Females (n=10): Montmorency cherry accelerated recovery of isometric strength and reduced muscle soreness after damaging exercise.
RCT Howatson 2010 ✓ PubMed
Marathon runners (n=20): cherry juice sped strength recovery and lowered inflammation (IL-6, CRP) and oxidative stress vs placebo.
RCT Howatson 2012 ✓ PubMed
Healthy adults (n=20): cherry concentrate raised urinary melatonin and increased time in bed, total sleep time and sleep efficiency.
8 sources cited · 8 verified Search all studies on PubMed ↗

Common questions about Montmorency Cherry Extract

What is Montmorency Cherry Extract used for?

Montmorency Cherry Extract is most often taken for Faster muscle-strength recovery, Less post-exercise soreness, Modestly improved sleep, Lower exercise-induced inflammation. Anthocyanin-rich cherry for faster exercise recovery and better sleep.

Does Montmorency Cherry Extract work — what does the evidence say?

Moderate evidence. Several controlled trials; effects real but modest or context-dependent. Montmorency tart cherry is a sour cherry concentrated into juice, powder or extract, rich in anthocyanins and a small amount of melatonin. Its best-supported use is exercise recovery: a 2021 meta-analysis of 14 trials found a moderate benefit for recovering muscle strength (effect size ~-0.78) and a small reduction in soreness, with marathon and resistance studies showing blunted inflammation (lower IL-6, CRP). For sleep, small randomized crossover trials report increases in time in bed, total sleep time and sleep efficiency, and a systematic review found 5 of 6 studies improved sleep quality, though effects are modest. Evidence for blood pressure is null in pooled analyses, and it does not reliably lower serum urate in gout. Most trials are small, short, and use athletic or healthy volunteers, so benefits are real but modest rather than transformative.

What is the typical dose of Montmorency Cherry Extract?

Equivalent of ~90–120 sour cherries/day: 30 mL concentrate twice daily, or ~480 mL juice, or 480 mg freeze-dried powder, taken for several days before and after a hard effort.

Is Montmorency Cherry Extract safe? Any cautions or side effects?

Generally well tolerated; large juice or concentrate doses can cause GI upset and add meaningful sugar/calories (concentrates are also high in potassium and sorbitol). Because it modestly raises melatonin, it may add to drowsiness from sedatives, benzodiazepines or other sleep aids. The anthocyanins have mild antiplatelet activity, so use caution alongside anticoagulants such as warfarin. It does not reliably lower uric acid, so it should not replace urate-lowering therapy in gout.

How many studies support Montmorency Cherry Extract?

NutriDex cites 8 sources for Montmorency Cherry Extract, graded "Moderate".

Cite this page
APA

Peh, D. (2026). Montmorency Cherry Extract (Prunus cerasus): Benefits, Dosage, Side Effects & Evidence. NutriDex — The Supplement Research Compendium. Retrieved 26 Jun 2026, from https://nutridex.info/s/tart-cherry-extract

BibTeX
@misc{nutridex_tart_cherry_extract,
  author       = {Peh, Daryl},
  title        = {Montmorency Cherry Extract (Prunus cerasus): Benefits, Dosage, Side Effects \& Evidence},
  year         = {2026},
  howpublished = {NutriDex --- The Supplement Research Compendium},
  url          = {https://nutridex.info/s/tart-cherry-extract},
  note         = {Reviewed by Dr Daryl Peh, MBBS Singapore, MMed FM. Accessed 2026-06-26}
}

For medical claims, citing the underlying primary studies linked above is preferred. NutriDex is an educational reference, not medical advice.

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