Tart Cherry for Insomnia
A Strong Evidence Multiple large clinical trials consistently show significant benefits.Based on 5 studies (1 meta-analysis, 3 RCTs) with 6,889 total participants. Results are mixed across studies.
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A
The Bottom Line
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
vs: Placebo
Effect: 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
vs: Placebo
Effect: 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
vs: Placebo
Effect: 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
vs: Placebo
Effect: 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
vs: Placebo
Effect: Significant reduction in wake after sleep onset vs placebo; effect sizes moderate to negligible
Key Statistics
5
Studies
6889
Participants
↔
Mixed
A
Grade
Referenced Papers
American journal of …
2025
6 citations
Nutrients
2024
1 citations
Acta psychiatrica Scandinavica
2020
51 citations
Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms.
RCT
American journal of …
2018
61 citations
Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study.
RCT
Journal of medicinal …
2010
157 citations
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Commonly Used Dosages
- sleep:
- 480 mL juice or 480 mg concentrate, twice daily
Upper limit: Not established
Dosages Studied in Research
| Dosage | Duration | Effect | N |
|---|---|---|---|
| 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 |
Best taken: Morning and evening (twice daily dosing studied)
Safety & Side Effects
Reported Side Effects
- ⚠ GI discomfort
- ⚠ Diarrhea (high sugar content in juice)
- ⚠ Weight gain from caloric intake
Known Interactions
- ● Blood thinners — cherry anthocyanins may have mild antiplatelet effects
- ● Diabetes medications — juice form contains significant sugars
Tolerable upper intake: Not established
Always consult your healthcare provider before starting any supplement.
Frequently Asked Questions
Does Tart Cherry help with Insomnia?
Based on 5 studies with 6,889 participants, there is strong evidence from multiple clinical trials that Tart Cherry may support Insomnia management. Our evidence grade is A (Strong Evidence).
How much Tart Cherry should I take for Insomnia?
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 Tart Cherry?
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 Tart Cherry and Insomnia?
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
Other ingredients for Insomnia
Tart Cherry for other conditions
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] 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
- [3] 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
- [4] 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
- [5] 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
FDA Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The products and information on this website are not intended to diagnose, treat, cure, or prevent any disease. The evidence grades presented are based on our analysis of published peer-reviewed research and do not constitute medical advice. Always consult your healthcare provider before starting any supplement regimen.