Improved sleep quality and duration
Natural source of melatonin enhancing sleep onset and quality
Tart Cherry Extract
Natural source of melatonin, anthocyanins, and anti-inflammatory compounds that enhance sleep, reduce muscle soreness, and support recovery
Scientific namePrunus cerasus
FormulaComplex anthocyanins and phenolic compounds
Molecular weightVariable phytochemical profile g/mol
CASN/A - Natural fruit extract
85
absorption score
10
safety / 10
35
USD per month
5
documented interactions
Check it against something
Tart Cherry Extract with:
- Amylase
- Ashwagandha
- Avocado Oil
- BCAA (Branched-Chain Amino Acids)
- Beetroot Powder
- Beta-Alanine
- Bifidobacterium lactis
- Bifidobacterium longum
- Bovine Collagen
- Caffeine
- Calcium
- Calcium Bone Formula
- Calcium Carbonate
- Casein Protein
- Chicken Collagen
- Choline (Bitartrate)
- Chondroitin Sulfate
- Coconut Oil
- Collagen Peptides
- Comprehensive Immune Support Complex
- Comprehensive Multivitamin-Mineral Complex
- Creatine HCL
- Creatine Monohydrate
- D-Mannose
- DHA
- Electrolyte Blend
- EPA
- Fish Oil (EPA/DHA)
- Folate (5-MTHF)
- Ginger
- Iron Fumarate
- Iron Sulfate
- Joint Mobility Formula
- Keratin
- Krill Oil
- L-Carnitine
- L-Citrulline
- Lactase
- Lactobacillus acidophilus
- Lactobacillus rhamnosus
- Lipase
- Magnesium Citrate
- Magnesium Glycinate
- Magnesium Oxide
- Marine Collagen
- Melatonin
- Modafinil
- Olive Oil Extract
- Omega-3 + Curcumin + Vitamin D Triple Anti-Inflammatory Formula
- Papain
- Protease
- Saccharomyces boulardii
- Turmeric
- Vitamin B12 (Cyanocobalamin)
- Vitamin B12 (Methylcobalamin)
- Vitamin C (Ascorbic Acid)
- Vitamin C (Sodium Ascorbate)
- Vitamin D3
- Whey Protein
- Zinc Gluconate
Nothing found
78
out of 100
Works better together
Compatible. Timing differs, so follow each supplement's own window.
What it does
mechanism and evidence for each claimReduced muscle soreness and inflammation
Significantly decreases exercise-induced muscle damage and soreness
Enhanced exercise recovery
Accelerates recovery between training sessions
Improved exercise performance
May enhance endurance and reduce perceived exertion
Cardiovascular and metabolic benefits
Supports heart health and may improve metabolic markers
Others take these for the same thing
Same goal, different mechanism — check any of them against this one
Creatine Monohydrate
Strength & power enhancement
3-5g
A
95%
Calcium
Bone health & muscle function
1,000-1,200 mg
A
30%
Melatonin
Sleep support & circadian rhythm
0.5-3mg
A
50%
Ashwagandha
Stress management & energy
300-600mg
A
75%
Magnesium Glycinate
Superior absorption sleep & muscle support
200-600 mg
A
90%
L-Theanine
Calm focus & stress relief
100-400mg
B
90%
Every pair we checked
12 combinations scored by the engine
Tart Cherry Extract + Caffeine
No documented interaction either way
No known interaction
70
Tart Cherry Extract + Creatine Monohydrate
No documented interaction either way
No known interaction
70
Tart Cherry Extract + Calcium Carbonate
No documented interaction either way
No known interaction
70
Tart Cherry Extract + Whey Protein
No documented interaction either way
No known interaction
70
Tart Cherry Extract + Lactase
No documented interaction either way
No known interaction
70
Tart Cherry Extract + Bovine Collagen
No documented interaction either way
No known interaction
70
Tart Cherry Extract + DHA
No documented interaction either way
No known interaction
70
Tart Cherry Extract + Turmeric
No documented interaction either way
No known interaction
70
Tart Cherry Extract + Fish Oil (EPA/DHA)
No documented interaction either way
No known interaction
70
Tart Cherry Extract + Omega-3 + Curcumin + Vitamin D Triple Anti-Inflammatory Formula
Enhanced anti-inflammatory and recovery benefits
Works better together
75
Tart Cherry Extract + Magnesium Oxide
Enhanced sleep quality and muscle relaxation
Works better together
78
Tart Cherry Extract + Vitamin D3
Enhanced antioxidant and anti-inflammatory effects
Works better together
78
Dosage
Daily240-480ml juice or equivalent
Sleep enhancement240ml juice or 480mg extract 1-2 hours before bed
Exercise recovery480ml juice daily or equivalent extract divided doses
Anti inflammatory240-480ml daily or 500-1000mg extract
Performance support480ml daily 7-10 days before competition
When to expect it
First Effects1-3 hours for sleep benefits, next day for reduced soreness
Peak Benefits7-14 days for maximum anti-inflammatory and recovery benefits
Deficiency DevelopmentNot applicable - food/supplement not essential nutrient
Toxicity OnsetNo known toxicity - very safe natural product
How to measure it
MarkerC-reactive protein, inflammatory markers, melatonin levels
OptimalReduced inflammatory markers, improved sleep biomarkers
Deficient belowNot applicable - food supplement assessment
FrequencyMonitor inflammatory markers if using for specific conditions
What people actually reported to the FDA
CAERS, 6 reports naming it as the suspectMost reported effects
Named as the suspect
6 reports
of 7 that mention it at all
Serious outcome
73%
hospitalisation, emergency room or worse
Hospitalization4
Visited a Health Care Provider3
Other Serious or Important Medical Event2
Reports are voluntary and unverified — they record what someone experienced while taking something, not what the compound caused. Counts skew towards products people take a lot of, and a serious outcome is more likely to be reported than a mild one, so these are not rates. How we filter them →
What actually reaches you
The label counts the carrier, your body does not
Absorption
Very high 85 of 100 · best absorbed form of this compound
Delivered daily
306 mg
Cost per 100 mg delivered
$0.38 comparative — uses the absorption score, not a measured percentage
Works better with
+
Magnesium
Enhanced sleep quality and muscle relaxation
Both promote sleep and muscle recovery through different pathways · level B
+
Vitamin C
Enhanced antioxidant and anti-inflammatory effects
Synergistic antioxidant protection and immune support · level B
+
Omega 3 Fatty Acids
Enhanced anti-inflammatory and recovery benefits
Complementary anti-inflammatory pathways · level CWhat not to take with Tart Cherry Extract
!
Caffeine Late Day
Caffeine may counteract sleep-promoting effects
Adenosine receptor antagonism opposing melatonin · moderate significance
!
Alcohol
Alcohol may interfere with sleep quality benefits
Disrupts sleep architecture despite sedative effects · moderate significanceMedication interactions
Discuss these with a pharmacist before combiningNatural melatonin may enhance sedative effects
What to do: Monitor for excessive sedation, adjust timing
High doses may have mild blood-thinning effects
What to do: Monitor if using anticoagulants
Natural sugars may affect blood glucose control
What to do: Monitor blood glucose with juice forms
Available forms
Tart Cherry Juice (100% Pure): Natural melatonin, Proven anti-inflammatory, Excellent safety, Whole food source
Tart Cherry Extract/Powder: Concentrated benefits, Lower sugar, Convenient dosing, Standardized
Food sources
Fresh tart cherries (1 cup)
25 cherries, 13mg anthocyanins · 70
Tart cherry juice (240ml)
Equivalent to 100+ cherries · 85
Dried tart cherries (1/4 cup)
Concentrated but often with added sugar · 60
Tart cherry extract supplements
500-1000mg standardized extract · 80
Too little
- Not applicable (food supplement, not essential nutrient):
- Potential benefits addressed by tart cherry:
- Poor sleep quality and delayed sleep onset
- Excessive muscle soreness after exercise
- Slow recovery between training sessions
- High levels of exercise-induced inflammation
- Poor exercise tolerance and performance
Too much
- Extremely safe natural product - no known toxicity:
- Potential mild side effects with excessive consumption:
- Gastrointestinal upset from large volumes
- Blood sugar elevation from natural sugars
- Possible interaction with sleep medications
- Allergic reactions in cherry-sensitive individuals
Who benefits most
endurance-athletes
Reduces exercise-induced muscle damage and enhances recovery
240-480ml juice or equivalent extract daily
sleep-quality-seekers
Natural melatonin source improving sleep onset and quality
240ml juice or extract 1-2 hours before bed
older-adults-active
Enhanced recovery and anti-inflammatory benefits with aging
240-480ml daily or equivalent extract
joint-health-athletes
Anti-inflammatory compounds may support joint health
480ml daily or equivalent concentrated extract
natural-supplement-preferrers
Whole food source of recovery and sleep compounds
240-480ml juice or powder equivalent dailyWhere to buy it
Look for Tart Cherry Extract at 240-480ml juice or equivalent per serving. The form that matters here is Tart Cherry Juice (100% Pure).
Find on Amazon
Affiliate link — we may earn a commission at no cost to you.
What else affects it
Beyond other supplements
!
Alcohol
Alcohol may interfere with sleep quality benefits
Disrupts sleep architecture despite sedative effectsHow it works
- Natural melatonin content promotes sleep onset and quality
- Anthocyanins provide potent anti-inflammatory effects
- Phenolic compounds reduce oxidative stress and muscle damage
- Flavonoids support vascular function and blood flow
- Quercetin and other compounds modulate inflammatory pathways
- Antioxidants protect against exercise-induced cellular damage
Key findings
what the evidence supports- Consistently effective for reducing muscle soreness and inflammation
- Natural melatonin content significantly improves sleep quality
- Most research conducted with Montmorency cherry variety
- Excellent safety profile with minimal side effects
Sources: NIH Examine.com · data reviewed 2026-08-02
Compiled by Denis, who maintains this database and holds no medical qualification — every figure here is sourced or derived, never asserted. How we calculate it →
Common questions
What are the benefits of Tart Cherry Extract?
Documented effects: Improved sleep quality and duration; Reduced muscle soreness and inflammation; Enhanced exercise recovery; Improved exercise performance. Natural source of melatonin enhancing sleep onset and quality
How much Tart Cherry Extract should you take per day?
The common daily range is 240-480ml juice or equivalent. By goal — sleep enhancement: 240ml juice or 480mg extract 1-2 hours before bed; exercise recovery: 480ml juice daily or equivalent extract divided doses; anti inflammatory: 240-480ml daily or 500-1000mg extract; performance support: 480ml daily 7-10 days before competition.
When is the best time to take Tart Cherry Extract?
Post workout and before bed. First effects are typically reported within 1-3 hours for sleep benefits, next day for reduced soreness.
What are the side effects of Tart Cherry Extract?
At excessive doses: Extremely safe natural product - no known toxicity:, Potential mild side effects with excessive consumption:, Gastrointestinal upset from large volumes, Blood sugar elevation from natural sugars, Possible interaction with sleep medications. Safety rating at normal doses is 10 out of 10.
What should you not take with Tart Cherry Extract?
Separate it from Caffeine Late Day, Alcohol by two to four hours. Caffeine may counteract sleep-promoting effects
Does Tart Cherry Extract interact with medications?
Documented interactions with sleep-medications, blood-thinning-medications, diabetes-medications. Discuss these with a pharmacist before combining.
How do you know if you need Tart Cherry Extract?
The marker is C-reactive protein, inflammatory markers, melatonin levels, optimal range Reduced inflammatory markers, improved sleep biomarkers. Common deficiency signs: Not applicable (food supplement, not essential nutrient):, Potential benefits addressed by tart cherry:, Poor sleep quality and delayed sleep onset, Excessive muscle soreness after exercise.