Fair evidence · Recovery & joints
Tart cherry
also: Sour cherries
Faster recovery of strength and less soreness after hard exercise
Fair evidence
The effect has been measured repeatedly, but is small, situation-dependent or not yet settled.
A meta-analysis of 14 studies (Hill et al., 2021) found a small effect on soreness and a moderate effect on recovery of strength and power. It found no significant effect on creatine kinase or TNF-α. A more recent review rates the certainty as low to moderate, with large differences between studies.
- Dosage
- As in the studies: Montmorency tart cherry as juice, concentrate, powder or tablet; follow the dose on the product
- Timing
- Before and after a hard effort
- Approx. price
- €25–50 per month
Watch out
The studies used Montmorency cherries and were about recovery after strenuous exercise.
Frequently asked questions about supplements
How much Tart cherry per day?
As in the studies: Montmorency tart cherry as juice, concentrate, powder or tablet; follow the dose on the product
When should you take Tart cherry?
Before and after a hard effort
Does Tart cherry really work?
Fair evidence. The effect has been measured repeatedly, but is small, situation-dependent or not yet settled.
What does Tart cherry cost?
€25–50 per month
Basics first, then the tub
Supplements are called supplements because they add to something. Sleep, a protein intake that hits your protein calculator , a programme where you lift progressively heavier and enough food together do a hundred times more than the best-researched item on this list. Once those are in place, creatine, caffeine and vitamin D in winter are the three you can spend money on with a clear conscience — for less than ten euros a month combined.
Sources
- Hill JA et al. (2021). Tart cherry supplementation and recovery from strenuous exercise: a systematic review and meta-analysis. (meta-analysis, 14 studies)
More supplements in this category
Last updated: October 2026
This page summarises scientific research and is not medical advice. If you take medication, are pregnant or have a liver, kidney or thyroid condition, discuss supplements with your doctor or pharmacist — even the innocent-looking ones.
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