Tart cherry extract is a concentrated dietary supplement derived from the Montmorency variety of the Prunus cerasus tree. The extract is made by processing the whole fruit, resulting in a powder or liquid rich in beneficial compounds. This supplement is popular for its high levels of anthocyanins, which are potent antioxidants. It is sought after for supporting muscle recovery, promoting sleep, and managing inflammation.
Recommended Daily Intake
The United States Food and Drug Administration (FDA) does not provide definitive guidelines for the dosage of dietary supplements like tart cherry extract. Standard recommendations are based on clinical research and manufacturer suggestions.
A commonly studied and recommended intake for tart cherry extract capsules is around 480 milligrams once or twice daily. For those consuming the liquid form, clinical trials often use 8 to 16 ounces of tart cherry juice daily, or about 30 to 60 milliliters of concentrate, often divided into two doses. These amounts establish the functional range that is considered safe and effective for most healthy adults.
Recognizing Acute Overconsumption
It is possible to consume too much tart cherry extract, and the resulting side effects are primarily a consequence of the high volume of fruit compounds ingested. The most immediate and frequent adverse reactions involve the gastrointestinal system.
Digestive distress, including upset stomach, abdominal bloating, and diarrhea, represents the body’s acute reaction to excessive intake. This is often attributed to the natural sorbitol content present in tart cherries. Sorbitol is a sugar alcohol that is poorly absorbed by the small intestine and acts as an osmotic laxative, drawing water into the colon. Consuming very high amounts can overwhelm the digestive system, leading to loose stools or diarrhea.
Safety Considerations and Drug Interactions
Beyond simple overconsumption, there are specific safety factors and potential conflicts to consider. Individuals taking blood-thinning medications, such as warfarin, should use caution and consult a healthcare provider. Tart cherries contain natural compounds with mild anti-platelet properties, and combining them with anticoagulant drugs may theoretically increase the risk of bleeding.
The high concentration of potassium in tart cherries presents a concern for people with impaired kidney function. Weakened kidneys may struggle to effectively filter out excess potassium, potentially leading to a dangerous condition called hyperkalemia, which can impact heart rhythm. Individuals with pre-existing digestive conditions, such as irritable bowel syndrome (IBS), may experience aggravated symptoms due to the sorbitol content, even at standard doses. Tart cherry extract can also interact with certain blood pressure medications, including ACE inhibitors, so medical guidance is recommended before beginning supplementation.