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Tart Cherry
Recovery · Moderate evidence
Evidence
52
Impact
32
Tart cherry juice, a well-studied natural recovery aid for exercise-induced muscle damage and inflammation. (Substituted for the original "Stress Recovery" topic, which lacked a distinct enough evidence base separate from psychological stress research — tart cherry has a clear, well-defined randomized-trial literature that fits the Recovery category directly.)
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8 studies reviewed · 5 RCTs · 2 meta-analyses
Score history
Research summary
- A systematic review and meta-analysis found tart cherry (typically Montmorency variety) supplementation modestly aids recovery from strenuous exercise, with a separate meta-analysis finding benefit for endurance exercise performance specifically.
- Multiple randomized controlled trials support this in real-world endurance contexts: tart cherry juice improved recovery indices and reduced muscle pain following marathon running, and improved next-day performance in water polo players.
- A separate randomized trial found tart cherry juice increased melatonin levels and improved sleep quality, suggesting a plausible secondary benefit beyond muscle recovery, and a pilot trial found improved cardiometabolic biomarkers in adults with metabolic syndrome.
- Most trials are small (single-digit to low-double-digit sample sizes per arm) and industry interest in cherry products means publication bias is a reasonable concern, but the consistency of direction across independent research groups and outcomes is a genuine strength.
InflammationMuscle & StrengthEnergy & Vitality
Studies8 considered · latest 2021
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