الكرز الحامض لـ الأرق
Aبناءً على 5 دراسة (1 meta-analysis, 3 RCTs) بمشاركة 6,889 مشاركًا إجمالاً. النتائج متباينة بين الدراسات.
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A
الخلاصة
The evidence on tart cherry for insomnia is mixed — some studies suggest it may help, but others show no clear benefit, so its effectiveness remains uncertain.
- 5 studies with 3 RCTs, but results are inconsistent across studies
- A 2024 RCT found commonly used doses did not significantly improve sleep
- Tart cherry is a natural source of melatonin and anti-inflammatory compounds
- Differences in formulation and dosing may explain the mixed findings
Key Study Findings
review
Nutritional Supplements for Healthy Aging: A Critical Analysis Review.
Dose: None
مقابل: Placebo
التأثير: None
None
randomized controlled trial
n=34
2 weeks
Double-blind
Commonly Used Dose of Montmorency Tart Cherry Powder Does Not Improve Sleep or Inflammation Outcomes …
Dose: Montmorency tart cherry (MTC) powder 500 mg capsule once daily, 1 hour before bed for 14 days
مقابل: Placebo
التأثير: No significant effects (p > 0.05 for all outcomes)
>0.05
Systematic Review
n=6832
Efficacy, acceptability, and tolerability of all available treatments for insomnia in the elderly: a systematic …
Dose: Various pharmacological and non-pharmacological interventions (benzodiazepines, antidepressants, z-d
مقابل: Placebo
التأثير: Several benzodiazepines, antidepressants, and z-drugs performed better in both primary outcomes; acu
None
Randomized Controlled Trial
n=8
4 weeks
Single-blind
Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of …
Dose: 240 mL tart cherry juice twice daily
مقابل: Placebo
التأثير: 84 minutes increase in sleep time
p = 0.0182
Randomized Controlled Trial
n=15
2 weeks
Double-blind
Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: …
Dose: Tart cherry juice blend (CherryPharm) twice daily for 2 weeks
مقابل: Placebo
التأثير: Significant reduction in wake after sleep onset vs placebo; effect sizes moderate to negligible
Key Statistics
5
الدراسات
6889
المشاركون
↔
Mixed
A
التقييم
Referenced Papers
American journal of …
2025
6 اقتباسات
Nutrients
2024
1 اقتباسات
Acta psychiatrica Scandinavica
2020
51 اقتباسات
Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms.
RCT
American journal of …
2018
61 اقتباسات
Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study.
RCT
Journal of medicinal …
2010
157 اقتباسات
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
الجرعات الشائعة
- sleep:
- 480 mL juice or 480 mg concentrate, twice daily
الحد الأعلى: Not established
الجرعات المدروسة في الأبحاث
| الجرعة | المدة | التأثير | ن |
|---|---|---|---|
| None | -- | Mixed | -- |
| Montmorency tart cherry (MTC) powder 500 mg capsule once daily, 1 hour before bed for 14 days | 2 weeks | Neutral | 34 |
| Various pharmacological and non-pharmacological interventions (benzodiazepines, antidepressants, z-d | -- | Mixed | 6832 |
| 240 mL tart cherry juice twice daily | 4 weeks | Positive | 8 |
| Tart cherry juice blend (CherryPharm) twice daily for 2 weeks | 2 weeks | Positive | 15 |
أفضل وقت للتناول: Morning and evening (twice daily dosing studied)
Safety & Side Effects
الآثار الجانبية المُبلّغ عنها
- ⚠ GI discomfort
- ⚠ Diarrhea (high sugar content in juice)
- ⚠ Weight gain from caloric intake
التفاعلات المعروفة
- ● Blood thinners — cherry anthocyanins may have mild antiplatelet effects
- ● Diabetes medications — juice form contains significant sugars
الحد الأقصى المسموح به: Not established
استشر مقدم الرعاية الصحية دائماً قبل البدء بأي مكمل غذائي.
Frequently Asked Questions
Does الكرز الحامض help with الأرق?
Based on 5 studies with 6,889 participants, there is strong evidence from multiple clinical trials that الكرز الحامض may support الأرق management. Our evidence grade is A (Strong Evidence).
How much الكرز الحامض should I take for الأرق?
Studies have used various dosages. A commonly studied range is 480 mL juice or 480 mg concentrate, twice daily. Always consult your healthcare provider before starting any supplement regimen.
Are there side effects of الكرز الحامض?
Reported side effects may include GI discomfort, Diarrhea (high sugar content in juice), Weight gain from caloric intake. Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.
How strong is the evidence for الكرز الحامض and الأرق?
We rate the evidence as Grade A (Strong Evidence). This rating is based on 5 peer-reviewed studies with 6,889 total participants. The overall direction of effect is mixed.
Related Evidence
مكونات أخرى لـ الأرق
الكرز الحامض لحالات أخرى
إخلاء مسؤولية FDA: لم تُقيَّم هذه البيانات من قبل إدارة الغذاء والدواء (FDA). لا تهدف المنتجات والمعلومات الواردة في هذا الموقع إلى تشخيص أو علاج أو شفاء أو الوقاية من أي مرض. تستند تقييمات الأدلة المعروضة إلى تحليلنا للأبحاث المحكّمة المنشورة ولا تُشكّل نصيحة طبية. استشر مقدم الرعاية الصحية دائماً قبل البدء بأي نظام مكملات.