الكرز الحامض لـ أرق الحفاظ على النوم
Aبناءً على 27 دراسة (3 meta-analyses, 11 RCTs) بمشاركة 7,254 مشاركًا إجمالاً. 14/27 دراسة تُظهر تأثيرات إيجابية.
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A
الخلاصة
Tart cherry may help some people stay asleep longer, supported by a moderate body of evidence, though results vary and it may not work for everyone.
- 27 studies including 3 meta-analyses and 11 RCTs — a substantial evidence base
- About 52% of studies show positive effects on staying asleep
- Contains natural melatonin and anti-inflammatory compounds that may support longer sleep
- Effectiveness may vary depending on the person and tart cherry preparation
Key Study Findings
review
Nutritional Supplements for Healthy Aging: A Critical Analysis Review.
Dose: None
مقابل: Placebo
التأثير: None
None
Review
Selenized non-Saccharomyces yeasts and their potential use in fish feed.
Dose: None
مقابل: None
Outcome: None
التأثير: None
None
المجتمع المدروس: None
In Vitro
Laboratory domestication of Lactiplantibacillus plantarum alters some phenotypic traits but causes non-novel genomic impact.
Dose: L. plantarum JGR2 serial passages
مقابل: Ancestral strain
Outcome: Phenotypic and genomic changes
التأثير: None
None
المجتمع المدروس: In vitro bacterial culture study
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
Other
12 weeks
Can selenium-enriched spirulina supplementation ameliorate sepsis outcomes in selenium-deficient animals?
Dose: 92%
مقابل: None
Outcome: by ICPMS
التأثير: or 4
None
المجتمع المدروس: None
Other
n=544
12 weeks
Plasma mineral (selenium, zinc or copper) concentrations in the general pregnant population, adjusted for supplement …
Dose: 25 µmol
مقابل: None
Outcome: None
التأثير: None
None
المجتمع المدروس: pregnant women
Key Statistics
27
الدراسات
9058
المشاركون
↔
Mixed
A
التقييم
Referenced Papers
American journal of …
2025
6 اقتباسات
Fish physiology and …
2024
5 اقتباسات
Nutrients
2024
1 اقتباسات
Journal of applied …
2024
1 اقتباسات
Biological trace element …
2021
18 اقتباسات
The British journal …
2021
14 اقتباسات
Physiological reports
2021
3 اقتباسات
Acta psychiatrica Scandinavica
2020
51 اقتباسات
Animal : an …
2020
27 اقتباسات
Journal of basic …
2020
14 اقتباسات
Nutrients
2019
15 اقتباسات
Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms.
RCT
American journal of …
2018
61 اقتباسات
Food chemistry
2017
82 اقتباسات
The British journal …
2017
6 اقتباسات
Multiple micronutrient supplementation and birth outcomes: The potential importance of selenium.
Review
Placenta
2016
23 اقتباسات
Biological trace element …
2015
1 اقتباسات
Dietary supplements for established atopic eczema.
Meta-Analysis
The Cochrane database …
2012
130 اقتباسات
Molecular nutrition & …
2012
65 اقتباسات
Biological trace element …
2012
31 اقتباسات
Alcoholism, clinical and …
2012
19 اقتباسات
Nutrition and cancer
2011
19 اقتباسات
European review for …
2011
9 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
Critical reviews in …
2009
Nutrition in clinical …
2008
125 اقتباسات
Journal of agricultural …
2007
44 اقتباسات
Journal of the …
2001
237 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 | -- |
| None | -- | Neutral | -- |
| L. plantarum JGR2 serial passages | -- | Neutral | -- |
| Montmorency tart cherry (MTC) powder 500 mg capsule once daily, 1 hour before bed for 14 days | 2 weeks | Neutral | 34 |
| 92% | 12 weeks | Positive | -- |
| 25 µmol | 12 weeks | Positive | 544 |
| 0.16 μg | 1 weeks | Positive | 216 |
| 1,300 µg | -- | Neutral | -- |
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 أرق الحفاظ على النوم?
Based on 27 studies with 9,058 participants, there is strong evidence from multiple clinical trials that الكرز الحامض may support أرق الحفاظ على النوم management. Our evidence grade is A (Strong Evidence).
How much الكرز الحامض should I take for أرق الحفاظ على النوم?
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 أرق الحفاظ على النوم?
We rate the evidence as Grade A (Strong Evidence). This rating is based on 27 peer-reviewed studies with 9,058 total participants. The overall direction of effect is mixed.
Related Evidence
مكونات أخرى لـ أرق الحفاظ على النوم
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.