Supplement evidence

108 / 575Performance

Tart cherry

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The short answer

Concentrate or powder may modestly reduce soreness or improve recovery markers after strenuous exercise.

Evidence and scope: Conditional or population-specific
This status does not grade the ingredient for every goal, outcome, or person.
Important limitation: Benefit depends on the population, formulation, baseline status, and objective; results should not be generalized.
Before deciding: Key concern: Anticoagulants, diabetes, kidney disease, GI sensitivity, and high-sugar products require review.

01 / PRACTICAL GUIDE

Dose, absorption, and combinations

These are indication-specific reference or studied ranges—not a personalized prescription. Start with the objective, then check the form, label, medicines, and health conditions.

Reference range by objective

Sports performanceAbout 30 mL concentrate twice daily or product-equivalent around strenuous exercise

Reference or studied range—not a personalized prescription. The product label or a clinician may specify a different dose.

Dose source ↗

More is not automatically better. A clinician or product label may specify a different amount.

Absorption / solubilityFormulation-dependent

Not usefully classified as a fat- or water-soluble vitamin; absorption depends on the salt, extract, delivery system, and meal.

How it is commonly taken

Use for several days around the event; account for sugar.

Do not combine casually

Anticoagulants, diabetes, kidney disease, GI sensitivity, and high-sugar products require review.

Dose and use source ↗

Dose and use links lead to primary or official source material. Search links are discovery tools, not proof that every returned paper applies.

02 / EVIDENCE

What the research says

We keep supportive, mixed, negative, safety, and contextual findings together. The headline never replaces the underlying papers.

2research papers in this ledger

11unique primary studies represented

392unique participants represented

These are audited counts for this JIVANA collection, not search-result totals. Participants are counted once when multiple papers use the same cohort; review papers are not added again to participant totals.

Open the research timelineResearch timeline

Entries are ordered by publication year. A study period appears only when the source reports it.

2026

Mixed or qualifiedPMID 42242852

Tart cherry intake and serum uric acid

Serum uric acid decreased modestly, but the confidence interval barely excluded no effect and heterogeneity was substantial. The trials do not establish prevention or treatment of gout flares or replacement of urate-lowering care.

Published: 2026n=392 participants4 primary studies represented

Study design and methods

Design: Systematic review and meta-analysis of 4 randomized trials
Population: 392 adults across uric-acid studies
Intervention: Tart cherry intake versus placebo or usual diet
Outcome: Serum uric acid

Open research record ↗

2025

Mixed or qualifiedPMID 40964149

Tart cherry consumption and sleep

Only 3 of 7 studies reported improved sleep indicators, with substantial variation in dose, duration, and population. Evidence remains limited and heterogeneous and does not establish treatment of insomnia.

Published: 20257 primary studies represented

Study design and methods

Design: Systematic review of 7 interventional studies
Population: Mixed adult populations studied for sleep; total participant count was not reported in the abstract
Intervention: Tart cherry juice, concentrate, or products at varying doses and durations
Outcome: Sleep duration, efficiency, onset, melatonin, inflammation, and oxidative stress

Open research record ↗

Unscreened discovery appendix—not evidence34 candidate publicationsSearch run: Aug 21, 2026

Complete for the displayed PubMed query at the search timestamp—not for all databases or every possible synonym. Candidates can be irrelevant, duplicate the same study, or report negative findings. They are never summed as evidence or participants until screened.

03 / SOURCES

Start with the source material

Official evidence overviewPubMed bounded human-evidence search Live PubMed discovery searchNational Library of Medicine

The live search is for discovery only. Search-result counts change and are not included in the audited totals above.

Recent PubMed discovery recordsDirect links to the first 12 records returned by the reproducible search. These are discovery candidates—not reviewed summaries or a count of supportive findings.

04 / EXPERT CONTEXT

Expert context—not evidence

Expert positions are dated context—not scientific evidence. They never raise the evidence status or become consensus by repetition.

No direct, source-verified endorsement is currently recorded. Research authorship or discussion alone is not treated as endorsement.