About Tart Cherry
Tart cherry contains natural melatonin, tryptophan, and anti-inflammatory anthocyanins. Multiple small RCTs show improvements in total sleep time and sleep efficiency. The anti-inflammatory mechanism may be more important than the melatonin content. Juice/concentrate form appears superior to capsule. No established RDA/UL.
What Tart Cherry supports
- May improve total sleep time and sleep efficiency
- Anti-inflammatory polyphenols support recovery
How much Tart Cherry to take
The RDA prevents deficiency. The effective range is what clinical trials used to actually move the outcome.
Effective
480–1000
mg
Equivalent to 30 mL concentrate twice daily or 480 mL juice. Capsule form (500 mg) showed less benefit in one trial.
Clinical evidence
Moderate clinical evidence. Multiple small clinical trials show improved sleep time and efficiency; anti-inflammatory mechanism
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