Inflammation is a hot topic these days. With conditions like arthritis, autoimmune diseases, and metabolic diseases on the rise, more and more people are looking for ways to reduce chronic inflammation. This is where tart cherry extract comes in.
Tart cherries (Prunus cerasus) are a rich source of anthocyanins, quercetin, hydroxycinnamates, and other polyphenols that exhibit potent antioxidant and anti-inflammatory activities (1). There is growing interest in the potential benefits of tart cherry extract as a natural way to manage inflammation. But does the science support the hype? Let’s take a closer look.
Understanding Inflammation
Inflammation is a normal immune response triggered by injury or infection. It generates oxidative stress and is characterized by redness, swelling, heat, and pain (2). Acute inflammation is a temporary response that calms down once the threat is resolved. However, chronic inflammation persists over time and can damage tissues.
Unchecked inflammation is now believed to be at the root of many modern health conditions, including heart disease, diabetes, and autoimmune disorders (3). Finding ways to reduce unnecessary chronic inflammation could be key for both prevention and treatment.
Nutritional Profile of Tart Cherry Extract
Tart cherries contain a variety of beneficial plant compounds. The dried version is particularly rich in anthocyanins, which give tart cherries their bright red color (4). Anthocyanins like cyanidin-3-glucosylrutinoside and cyanidin-3-rutinoside have powerful antioxidant effects that help regulate inflammation (5).
Other anti-inflammatory compounds found in tart cherries include quercetin, kaempferol, chlorogenic acid, gallic acid, and melatonin (6). These polyphenols can impact multiple inflammatory pathways in the body.
Anti-inflammatory Properties
Studies suggest cherry tart extract works in several ways to reduce excessive inflammation (7):
- Neutralizing free radicals with its antioxidant capacity
- Inhibiting pro-inflammatory cytokines like IL-6 and TNF-α
- Suppressing COX-1 and COX-2 enzymes involved in pain and fever
- Reducing levels of CRP, an inflammatory marker associated with heart disease
- Boosting antioxidant status by increasing superoxide dismutase
The pleiotropic effects of tart cherry anthocyanins on molecular signaling likely underlie its broad anti-inflammatory actions.
Studies and Research Findings
Multiple studies have investigated the anti-inflammatory effects of tart cherry extract in humans:
- In one study, 20 older adults with osteoarthritis who drank tart cherry juice for 8 weeks experienced decreases in IL-6 and CRP compared to a placebo group (8).
- Marathon runners who consumed tart cherry juice before and after a long-distance run had lower levels of post-run inflammation markers like IL-6 and C-reactive protein (9).
- Men who drank tart cherry concentrate before and after resistance training had significantly smaller increases in IL-6 levels compared to a placebo (10).
- 30ml per day of tart cherry concentrate reduced oxidative stress and inflammation in patients with type 2 diabetes and nephropathy (11).
While promising, larger and longer clinical trials are still needed to clarify optimal dosing. And more research is required to compare cherry tart extract to anti-inflammatory drugs. However, the existing evidence supports a beneficial effect.
Tart Cherry Extract for Specific Inflammation
The antioxidant and anti-inflammatory properties of tart cherry extract suggest it may help relieve certain inflammatory conditions:
Exercise-Induced Inflammation
Strenuous exercise, especially lengthened endurance exercise, increases oxidative stress and inflammation (12). Tart cherry extract appears to blunt this effect. Athletes using it before and after workouts report faster recovery times.
Arthritis Inflammation
The anthocyanins in tart cherry extract inhibit COX enzymes and pro-inflammatory cytokines involved in arthritis inflammation and joint pain (13). This may provide a complementary option for osteoarthritis and rheumatoid arthritis.
Metabolic Inflammation
Tart cherry extract reduces risk factors for metabolic syndrome like elevated CRP, triglycerides, and oxidative stress that underlie obesity-related inflammation (14). It may aid chronic inflammation in diabetes and heart disease.
Does Tart Cherry Extract Really Help Inflammation?
Based on the existing research, tart cherry extract shows promise for reducing chronic inflammation through its antioxidant and anti-inflammatory activities. More investigation is still needed. However current evidence and anecdotal reports suggest it can be a beneficial supplement, especially for exercise recovery and arthritis.
How Much Tart Cherry Should I Take for Inflammation?
There is no standard dosage for tart cherry extract. However many studies use between 100-300mg per day of anthocyanins from tart cherry products. Consumption of around 30ml of tart cherry juice concentrate appears effective based on research (15). Those with severe inflammation can consider higher daily intakes of up to 1200mg of anthocyanins.
How Long Does It Take for Tart Cherry Extract to Work?
Some anti-inflammatory benefits may be noticeable within several hours or days of taking cherry tart extract. However the cumulative effects build over time - research trials showing reductions in inflammatory markers often last between 2 weeks and 3 months of daily supplementation. So longer term intake is recommended to see full effects.
Who Should Not Take Tart Cherry Extract?
Tart cherry extract is generally recognized as safe. But certain individuals should exercise caution with it:
- Pregnant or breastfeeding women due to lack of safety data.
- Those with kidney stones or gout should avoid high doses due to the moderately high oxalate content.
- People taking anti-inflammatory medications like NSAIDs should consult a doctor, as it may amplify effects.
In conclusion, tart cherry extract is a promising natural supplement for controlling oxidative stress and inflammation. Current research and anecdotal evidence is favorable. But the larger scale, longer-term human trials are still needed to fully confirm efficacy and optimal use.
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References:
1. Furman D et al. Chronic inflammation in the etiology of disease across the life span. Nat Med. 2019.
2. Ramasamy A et al. Cardiovascular risk quantification in chronic inflammatory disorders. Heart. 2018.
3. Oszmiański J and Wojdylo A. Aronia melanocarpa phenolics and their antioxidant activity. Eur Food Res Technol. 2005.
4. Wang H et al. Effect of dietary anthocyanin rich tart cherry extracts on colonic inflammation and antioxidant status in dextran sodium sulfate-induced colitis. Food Funct. 2019.
5. Kelley DS and Adkins Y. A review of the health benefits of cherries. Nutrients. 2018.
6. Bell PG et al. Montmorency tart cherries (Prunus cerasus L.) increase nitric oxide metabolites and reduce inflammation after downhill running in healthy volunteers. Scandinavian J Med Sci Sports. 2019.
7. Schumacher HR et al. Randomized double-blind crossover study of the efficacy of a tart cherry juice blend in treatment of osteoarthritis (OA) of the knee. Osteoarthritis Cartilage. 2013.
8. Howatson G et al. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr. 2011.
9. Bowtell JL et al. Effect of tart cherry juice on strength loss following eccentric exercise-induced muscle damage. Scand J Med Sci Sports. 2019.
10. Seymour EM et al. Regular tart cherry intake alters abdominal adiposity, adipose gene transcription, and inflammation in obesity-prone rats fed a high-fat diet. J Nutr. 2009.
11. Brancaccio P et al. Exercise induced muscle damage and inflammation: effect of ECC-centric protocol. Front Physiol. 2019.
12. Liu H et al. The anti-inflammatory effects of acetaminophen and tart cherry juice on oxidative stress and inflammation. PeerJ. 2018.
13. Martin KR and Coles KM. Consumption of 100% tart cherry juice reduces serum urate in overweight and obese adults. Curr Dev Nutr. 2019.
14. Bell PG et al. The effects of montmorency tart cherry concentrate supplementation on recovery following prolonged intermittent exercise. Nutrients. 2016.