Tart Cherry (Fruit Complex) - Sports Research

Product: 800 mg per softgel | 60 Softgels Brand: Sports Research Primary Use: Sleep support, exercise recovery, inflammation reduction, uric acid management

Form & Bioavailability

Form: Tart cherry fruit complex (concentrated extract) Active compounds: Anthocyanins, melatonin, polyphenols Delivery: Softgel

Form | Bioavailability | Typical Dose

------|-----------------|--------------

Juice concentrate | Good | 30 mL (1 oz) 2x/day

Juice | Good | 240 mL (8 oz) 2x/day

Capsule/Extract | Moderate | 1000-1500 mg/day

Dried powder | Lower | Variable

Juice/concentrate forms may have better bioavailability than dried extracts.

Mechanism

Tart cherries contain natural melatonin (sleep regulation) and high concentrations of anthocyanins (potent antioxidants that reduce inflammation and oxidative stress). They also inhibit xanthine oxidase, potentially lowering uric acid levels (gout relevance).

Dosing

For Sleep:

• 800-1600 mg extract/day
• Timing: 30-60 minutes before bed
• Or: 30 mL concentrate twice daily (AM and 1-2 hrs before bed)

For Exercise Recovery:

• 1000-1500 mg/day
• Loading: Start 3-7 days before intense exercise
• Continue 2-4 days post-exercise
• Timing: 1-2 hours before exercise on event day

For General Inflammation:

• 800-1200 mg/day continuous

This product: 800 mg per softgel is standard maintenance dose; may use 2 caps for therapeutic effects.

Safety

Common side effects: Generally well-tolerated; mild GI upset rare Contraindications: None significant Key interactions:

• 🟢 Generally safe: No significant drug interactions reported
• 🟢 Blood thinners: No significant interaction at typical doses

Evidence Quality

Moderate evidence for:

• Sleep quality improvement (increased sleep time and efficiency)
• Exercise-induced muscle damage recovery
• Muscle strength retention post-exercise
• Inflammation biomarker reduction (~9% muscle function improvement in meta-analysis)

Preliminary evidence for:

• Uric acid reduction (gout support)
• Blood pressure reduction
• Blood sugar regulation
• Cognitive function

Key 2025 research: Systematic review found tart cherry supplementation effective for sleep quality, particularly when polyphenol content is 300-600 mg/day and anthocyanin intake is 250-500 mg/day.

Product Assessment

Positives:

• Concentrated tart cherry complex
• Softgel delivery (may enhance absorption)
• Third-party tested
• Non-GMO verified
• Clean formula

Considerations:

• 800 mg is single capsule; may need 2 for therapeutic dosing
• Extract potency can vary—standardized anthocyanin content not always listed
• Juice/concentrate form may be more effective for sleep (direct melatonin content)

Best Uses for This Stack

1. Sleep support: Take 1-2 softgels 30-60 min before bed

2. Athletic recovery: Start 3-5 days before event, continue 2-3 days after

3. General anti-inflammatory: 1 softgel daily with food

4. Gout/uric acid: Consistent daily use

Verdict

Solid tart cherry supplement for those wanting convenience of capsules over juice. Good for athletes, those with sleep issues, or anyone seeking anti-inflammatory support. For maximum sleep benefits, combining with magnesium glycinate may enhance effects.

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*Research compiled using supplement-researcher methodology*