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Tart Cherry

Anthocyanin-rich fruit extract with anti-inflammatory & recovery properties; useful for DOMS & sleep.

recoverysleepinflammationendurance

Evidence last reviewed: 04 Apr 2026

Evidence
1 record
1 recordBest grade:Moderate
Biomarkers
Muscle Strength (1RM)DOMS / Muscle Soreness

Research shows tart cherry can significantly reduce delayed onset muscle soreness (DOMS) and inflammatory markers, aiding recovery after intense exercise. However, while evidence is promising, individual responses may vary, and more studies are needed to fully understand its effects.

DOMS / recovery from intense exercise
Athletes; runners · RCTs
Moderate

Consistent reduction in DOMS & inflammatory markers; faster strength recovery post-marathon/resistance training.

Dose: 480 mgDuration: 4–7 days peri-event
Also raises melatonin — late-day dosing may improve sleep.
Stacks containing Tart Cherry
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strengthrecoverydaily

This tailored supplement stack is optimized for enhancing strength, recovery, and joint health during your active recovery week. The combination of magnesium, ashwagandha, sodium hyaluronate, vitamin B-complex, and tart cherry supports muscle relaxation, reduces inflammation, and promotes overall longevity, ensuring you bounce back stronger from your high training load.

Magnesium (Glycinate)
300mg
Ashwagandha
300mg
Sodium Hyaluronate
150mg
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endurancestrengthrecovery

This tailored supplement stack is optimized for enhancing strength, recovery, & endurance, perfectly aligning with your high training load & endurance base. By combining Citrulline Malate, BCAAs, Spirulina, Tart Cherry, & Eleuthero Ginseng, you'll support muscle performance, reduce fatigue, & promote recovery without caffeine, allowing you to train hard & recover effectively.

Citrulline Malate
6000mg
BCAAs (Branched-Chain Amino Acids)
10000mg
Spirulina
6000mg
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endurancemens-healthconstraints

This personalized supplement stack is optimized for enhancing your baseline health, supporting recovery, and boosting strength during your active training phase. With Vitamin D3 for immune support, electrolytes for hydration, fish oil for overall wellness, creatine for power, and tart cherry for recovery, this budget-friendly combination will help you maintain peak performance and promote effective recovery.

Vitamin D3
1000mg
Electrolytes (Sodium / Potassium / Magnesium blend)
1000mg
Fish Oil
2000mg
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Community Insights
Forms & usage
How to take it

Take 500-1000 mg of tart cherry extract in capsule form, preferably in the evening for sleep benefits.

Tart cherry concentrate (juice)
~30 mL twice daily in most protocols.
Tart cherry capsules (powder)
More convenient; compare anthocyanin content.
Safety & trade-offs2
Tolerance

High sugar load in juice form — prefer capsule or concentrate to limit glycemic impact

Sleep

Raises melatonin slightly — late-day dosing may aid sleep but could cause next-morning drowsiness

High  Moderate   Low / note

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