Tart cherry capsules have emerged as a popular, naturally sourced alternative for individuals seeking to improve their sleep quality. This interest stems from the fruit’s unique composition, which includes the sleep-regulating hormone, melatonin. Melatonin is naturally produced by the pineal gland, signaling the onset of darkness and governing the sleep-wake cycle. Tart cherries, particularly the Montmorency variety, are one of the few known food sources that contain this compound.
Quantifying Melatonin Content in Tart Cherry Capsules
The amount of melatonin in a tart cherry capsule is significantly lower than in a typical synthetic melatonin supplement. A single gram of fresh Montmorency tart cherries contains approximately 13 to 14 nanograms (ng) of melatonin. This means a dose of concentrated tart cherry juice equivalent to about 100 grams of fruit delivers only around 0.135 micrograms (\(\mu\)g) of the hormone.
The common dosage for isolated, synthetic melatonin supplements starts around 0.3 milligrams (mg) and often ranges up to 5 mg or more. A minimal synthetic dose of 0.3 mg is 300 \(\mu\)g, making it thousands of times higher than the naturally occurring amount in tart cherries. Even in highly concentrated capsule forms, the total melatonin content is still measured in low micrograms per serving, not milligrams.
The total melatonin quantity in the final capsule product is highly variable, depending on the cherry strain used, the processing method, and the degree of concentration. Despite this low concentration, studies have shown that consuming tart cherry products can measurably increase the body’s circulating melatonin levels. The efficacy of the capsule, therefore, relies on more than just the raw melatonin quantity, suggesting a complex biological interaction.
The Origin and Bioavailability of Natural Melatonin
Tart cherries contain melatonin because it serves a function within the plant itself, acting as a phytohormone. The effectiveness of the naturally sourced melatonin in the capsule is often attributed to its synergy with other potent compounds found in the cherry extract. These compounds may enhance the absorption and utilization of the small amount of melatonin present.
The sleep-promoting effects of tart cherry are tied to the presence of polyphenols, such as anthocyanins, which give the fruit its deep red color. Tart cherries also contain tryptophan, an amino acid that serves as a precursor to both serotonin and melatonin in the human body.
This natural, food-derived melatonin is absorbed alongside these other bioactive phytochemicals, which may contribute to its effectiveness despite the low dose. Research suggests that these compounds may help inhibit an enzyme in the body called indoleamine 2, 3 deoxygenase (IDO). The IDO-inhibiting effect of the cherry extract could preserve tryptophan levels, indirectly boosting the body’s own production of melatonin and improving sleep.
Dosage and Timing Considerations for Tart Cherry Supplements
For individuals using tart cherry capsules to support sleep, a common serving size is around 480 milligrams (mg) of tart cherry extract daily. This dosage has been utilized in several studies and is generally considered to be safe for short-term use. This extract is often derived from the Montmorency variety due to its high concentration of beneficial compounds.
Many studies on tart cherry products suggest a twice-daily dosing regimen for optimal effect, with one dose taken in the morning and a second dose in the evening. For targeting sleep specifically, the evening dose is typically recommended to be consumed about 30 to 60 minutes before bedtime. This timing allows the active compounds to be absorbed into the bloodstream as the body prepares for its natural sleep cycle.
Tart cherry capsules are usually well-tolerated, but they are not without potential side effects or contraindications. Some people may experience mild gastrointestinal upset, such as diarrhea, particularly when first starting the supplement. Individuals taking blood-thinning medications should consult a healthcare provider, as the compounds in tart cherries may interact with these drugs. Pregnant or lactating individuals are often advised to avoid using the capsules due to a lack of safety data on supplemental forms.