Tart Cherry Extract (Montmorency)
Recovery & relaxationFunction & benefits
A sour cherry rich in anthocyanins that naturally contains melatonin; a double-blind trial suggests its juice raised melatonin levels and improved sleep time and quality, and a meta-analysis suggests it supports muscle recovery after hard exercise.
Dosage & how to use
| Recommended dose | 500–1200 mg of extract daily (or 30 ml of juice concentrate) |
| Best time to take | In the evening with dinner or an hour before bed |
| Frequency | 1–2 times daily |
Best forms to choose
Standardised Montmorency cherry extract in capsules, or unsweetened juice concentrate.
Important warnings
Well tolerated; the juice concentrate contains natural sugar, so count it in your daily calories
May cause mild gut upset at high doses
Drug interactions
At high doses it may strengthen blood thinners.
Related supplements
- L-Ornithine HydrochlorideRecovery & relaxation
- Daily MultivitaminsGeneral health & immunity
- Omega-3 Fish OilGeneral & heart health
- Vitamin D3 (Cholecalciferol)General health & bones
Scientific references
- Howatson G et al. Eur J Nutr 2012 — PMID: 22038497
- Hill JA et al. Int J Sport Nutr Exerc Metab 2021 (meta-analysis) — PMID: 33440334
Content last updated: 17 October 2026 · Based on published sources and research (EFSA / NIH / PubMed)
⚖️ Medical disclaimer: The information and data provided here are for health education and nutritional guidance only. They are not a medical diagnosis and never replace a direct consultation with your doctor or pharmacist. Always consult your doctor before starting any supplement, especially during pregnancy or breastfeeding or when taking long-term medication.