Tart Cherry for Sleep Maintenance Insomnia

Based on 27 studies (2 meta-analyses, 4 RCTs) with 9,058 total participants. Results are mixed across studies.

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The Bottom Line

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 vs: Placebo Effect: None None

Review

Selenized non-Saccharomyces yeasts and their potential use in fish feed.

Dose: None vs: None Outcome: None Effect: None None

Population: None

In Vitro

Laboratory domestication of Lactiplantibacillus plantarum alters some phenotypic traits but causes non-novel genomic impact.

Dose: L. plantarum JGR2 serial passages vs: Ancestral strain Outcome: Phenotypic and genomic changes Effect: None None

Population: 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 vs: Placebo Effect: 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% vs: None Outcome: by ICPMS Effect: or 4 None

Population: None

Other n=544 12 weeks

Plasma mineral (selenium, zinc or copper) concentrations in the general pregnant population, adjusted for supplement …

Dose: 25 µmol vs: None Outcome: None Effect: None None

Population: pregnant women

Key Statistics

Studies

9058

Participants

↔

Mixed

Grade

Referenced Papers

Nutritional Supplements for Healthy Aging: A Critical Analysis Review. Review

American journal of … 2025 6 citations

Selenized non-Saccharomyces yeasts and their potential use in fish feed. Review

Fish physiology and … 2024 5 citations

Commonly Used Dose of Montmorency Tart Cherry Powder Does Not Improve Sleep or Inflammation Outcomes in Individuals with Overweight or … RCT

Nutrients 2024 1 citations

Laboratory domestication of Lactiplantibacillus plantarum alters some phenotypic traits but causes non-novel genomic impact. Other

Journal of applied … 2024 1 citations

Nanoselenium and Selenium Yeast Have Minimal Differences on Egg Production and Se Deposition in Laying Hens. Other

Biological trace element … 2021 18 citations

Plasma mineral (selenium, zinc or copper) concentrations in the general pregnant population, adjusted for supplement intake, in relation to thyroid … Other

The British journal … 2021 14 citations

Can selenium-enriched spirulina supplementation ameliorate sepsis outcomes in selenium-deficient animals? Other

Physiological reports 2021 3 citations

Efficacy, acceptability, and tolerability of all available treatments for insomnia in the elderly: a systematic review and network meta-analysis. Meta-Analysis

Acta psychiatrica Scandinavica 2020 51 citations

Performance, carcass characteristics and meat quality of Nellore cattle supplemented with supranutritional doses of sodium selenite or selenium-enriched yeast. Other

Animal : an … 2020 27 citations

Influence of selenium yeast on the growth, selenium uptake and mineral composition of Coriolus versicolor mushroom. Other

Journal of basic … 2020 14 citations

Selenium Supplementation and Prostate Health in a New Zealand Cohort. Other

Nutrients 2019 15 citations

Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms. RCT

American journal of … 2018 61 citations

Evaluation of selenium in dietary supplements using elemental speciation. Other

Food chemistry 2017 82 citations

Toenail selenium levels and prevalence of dyslipidaemia among Korean adults. Other

The British journal … 2017 6 citations

Multiple micronutrient supplementation and birth outcomes: The potential importance of selenium. Review

Placenta 2016 23 citations

Selenium as a feed supplement for heat-stressed poultry: a review. Review

Biological trace element … 2015 1 citations

Dietary supplements for established atopic eczema. Meta-Analysis

The Cochrane database … 2012 130 citations

Both selenium deficiency and modest selenium supplementation lead to myocardial fibrosis in mice via effects on redox-methylation balance. Other

Molecular nutrition & … 2012 65 citations

Antioxidant and antitumor activities of selenium- and zinc-enriched oyster mushroom in mice. Other

Biological trace element … 2012 31 citations

Selenium or selenium plus folic acid-supplemented diets ameliorate renal oxidation in ethanol-exposed pups. Other

Alcoholism, clinical and … 2012 19 citations

Association of selenium status and blood glutathione concentrations in blacks and whites. RCT

Nutrition and cancer 2011 19 citations

Nutrients and infertility: an alternative perspective. Review

European review for … 2011 9 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

Selenium in human and animal nutrition: resolved and unresolved issues. A partly historical treatise in commemoration of the fiftieth anniversary … Review

Critical reviews in … 2009

The role of selenium in chronic disease. Review

Nutrition in clinical … 2008 125 citations

Effect of selenium- and glutathione-enriched yeast supplementation on a combined atherosclerosis and diabetes hamster model. Other

Journal of agricultural … 2007 44 citations

Nutritional selenium supplements: product types, quality, and safety. Review

Journal of the … 2001 237 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	--
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	--

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 Sleep Maintenance Insomnia?

Based on 27 studies with 9,058 participants, there is strong evidence from multiple clinical trials that Tart Cherry may support Sleep Maintenance Insomnia management. Our evidence grade is A (Strong Evidence).

How much Tart Cherry should I take for Sleep Maintenance 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 Sleep Maintenance Insomnia?

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

Other ingredients for Sleep Maintenance Insomnia

Vitamin D D

Tart Cherry for other conditions

Insomnia A

Quick Verdict

Based on 27 studies (2 meta-analyses, 4 RCTs) with 9,058 total participants. Results are mixed across studies.

Evidence Strength92%

High confidence

Study Breakdown

RCT (4)Meta (2)Other (21)

Compare Alternatives

See how other ingredients compare for this condition.

View all ingredients for Sleep Maintenance Insomnia

Learn More

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.