الكرز الحامض لـ أرق الحفاظ على النوم
A الأدلة تُظهر تجارب سريرية كبيرة متعددة باستمرار فوائد ملحوظة.بناءً 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
References
- [1] Matthew W Kaufman et al.. Am J Lifestyle Med. 2025. Nutritional Supplements for Healthy Aging: A Critical Analysis Review. doi:10.1177/15598276241244725 PubMed
- [2] Paola Díaz-Navarrete et al.. Fish Physiol Biochem. 2024. Selenized non-Saccharomyces yeasts and their potential use in fish feed. doi:10.1007/s10695-024-01340-7 PubMed
- [3] Robin M Tucker et al.. Nutrients. 2024. Commonly Used Dose of Montmorency Tart Cherry Powder Does Not Improve Sleep or Inflammation Outcomes in Individuals with Overweight or … doi:10.3390/nu16234125 PubMed
- [4] Sarvesh V Surve et al.. J Appl Microbiol. 2024. Laboratory domestication of Lactiplantibacillus plantarum alters some phenotypic traits but causes non-novel genomic impact. doi:10.1093/jambio/lxae035 PubMed
- [5] Tian-Tian Meng et al.. Biol Trace Elem Res. 2021. Nanoselenium and Selenium Yeast Have Minimal Differences on Egg Production and Se Deposition in Laying Hens. doi:10.1007/s12011-020-02349-8 PubMed
- [6] Victor Pop et al.. Br J Nutr. 2021. Plasma mineral (selenium, zinc or copper) concentrations in the general pregnant population, adjusted for supplement intake, in relation to thyroid … doi:10.1017/S000711452000255X PubMed
- [7] Thomas Castel et al.. Physiol Rep. 2021. Can selenium-enriched spirulina supplementation ameliorate sepsis outcomes in selenium-deficient animals? doi:10.14814/phy2.14933 PubMed
- [8] M T Samara et al.. Acta Psychiatr Scand. 2020. Efficacy, acceptability, and tolerability of all available treatments for insomnia in the elderly: a systematic review and network meta-analysis. doi:10.1111/acps.13201 PubMed
- [9] J S Silva et al.. Animal. 2020. Performance, carcass characteristics and meat quality of Nellore cattle supplemented with supranutritional doses of sodium selenite or selenium-enriched yeast. doi:10.1017/S1751731119001265 PubMed
- [10] Dunja Miletić et al.. J Basic Microbiol. 2020. Influence of selenium yeast on the growth, selenium uptake and mineral composition of Coriolus versicolor mushroom. doi:10.1002/jobm.201900520 PubMed
- [11] Nishi Karunasinghe et al.. Nutrients. 2019. Selenium Supplementation and Prostate Health in a New Zealand Cohort. doi:10.3390/nu12010002 PubMed
- [12] Jack N Losso et al.. Am J Ther. 2018. Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms. doi:10.1097/MJT.0000000000000584 PubMed
- [13] Kevin M Kubachka et al.. Food Chem. 2017. Evaluation of selenium in dietary supplements using elemental speciation. doi:10.1016/j.foodchem.2016.08.086 PubMed
- [14] Jiyoung Jang et al.. Br J Nutr. 2017. Toenail selenium levels and prevalence of dyslipidaemia among Korean adults. doi:10.1017/S0007114517002343 PubMed
- [15] Anthony V Perkins et al.. Placenta. 2016. Multiple micronutrient supplementation and birth outcomes: The potential importance of selenium. doi:10.1016/j.placenta.2016.02.007 PubMed
- [16] Mahmood Habibian et al.. Biol Trace Elem Res. 2015. Selenium as a feed supplement for heat-stressed poultry: a review. doi:10.1007/s12011-015-0275-x PubMed
- [17] Fiona J Bath-Hextall et al.. Cochrane Database Syst Rev. 2012. Dietary supplements for established atopic eczema. doi:10.1002/14651858.CD005205.pub3 PubMed
- [18] Nicole Metes-Kosik et al.. Mol Nutr Food Res. 2012. Both selenium deficiency and modest selenium supplementation lead to myocardial fibrosis in mice via effects on redox-methylation balance. doi:10.1002/mnfr.201200386 PubMed
- [19] Huimin Yan et al.. Biol Trace Elem Res. 2012. Antioxidant and antitumor activities of selenium- and zinc-enriched oyster mushroom in mice. doi:10.1007/s12011-012-9454-1 PubMed
- [20] Maria Luisa Ojeda et al.. Alcohol Clin Exp Res. 2012. Selenium or selenium plus folic acid-supplemented diets ameliorate renal oxidation in ethanol-exposed pups. doi:10.1111/j.1530-0277.2012.01788.x PubMed
- [21] John P Richie et al.. Nutr Cancer. 2011. Association of selenium status and blood glutathione concentrations in blacks and whites. doi:10.1080/01635581.2011.535967 PubMed
- [22] E Papaleo et al.. Eur Rev Med Pharmacol Sci. 2011. Nutrients and infertility: an alternative perspective. PubMed
- [23] Wilfred R Pigeon et al.. J Med Food. 2010. Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. doi:10.1089/jmf.2009.0096 PubMed
- [24] Gerhard N Schrauzer et al.. Crit Rev Biotechnol. 2009. Selenium in human and animal nutrition: resolved and unresolved issues. A partly historical treatise in commemoration of the fiftieth anniversary … doi:10.1080/07388550902728261 PubMed
- [25] Maria G Boosalis. Nutr Clin Pract. 2008. The role of selenium in chronic disease. doi:10.1177/0884533608314532 PubMed
- [26] Gabriel A Agbor et al.. J Agric Food Chem. 2007. Effect of selenium- and glutathione-enriched yeast supplementation on a combined atherosclerosis and diabetes hamster model. doi:10.1021/jf0711901 PubMed
- [27] G N Schrauzer. J Am Coll Nutr. 2001. Nutritional selenium supplements: product types, quality, and safety. doi:10.1080/07315724.2001.10719007 PubMed
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