Ceri Asam untuk Insomnia

A Bukti Beberapa uji klinis besar secara konsisten menunjukkan manfaat yang signifikan.

Berdasarkan 5 studi (1 meta-analysis, 3 RCTs) dengan 6,889 peserta secara total. Hasil bervariasi di antara studi-studi tersebut.

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Kesimpulan

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 Efek: 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 Efek: 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 Efek: 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 Efek: 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 Efek: Significant reduction in wake after sleep onset vs placebo; effect sizes moderate to negligible

Key Statistics

Studi

6889

Peserta

↔

Mixed

Peringkat

Referenced Papers

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

American journal of … 2025 6 sitasi

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

Nutrients 2024 1 sitasi

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 sitasi

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

American journal of … 2018 61 sitasi

Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. RCT

Journal of medicinal … 2010 157 sitasi

Dosage & Usage

mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units

Dosis yang Umum Digunakan

sleep:: 480 mL juice or 480 mg concentrate, twice daily

Batas atas: Not established

Dosis yang Diteliti dalam Penelitian

Dosis	Durasi	Efek	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

Waktu terbaik diminum: Morning and evening (twice daily dosing studied)

Safety & Side Effects

Efek Samping yang Dilaporkan

⚠ GI discomfort
⚠ Diarrhea (high sugar content in juice)
⚠ Weight gain from caloric intake

Interaksi yang Diketahui

● Blood thinners — cherry anthocyanins may have mild antiplatelet effects
● Diabetes medications — juice form contains significant sugars

Asupan atas yang dapat ditoleransi: Not established

Selalu konsultasikan dengan tenaga kesehatan Anda sebelum memulai suplemen apa pun.Selalu konsultasikan dengan penyedia layanan kesehatan Anda sebelum memulai suplemen apa pun.

Frequently Asked Questions

Does Ceri Asam help with Insomnia?

Based on 5 studies with 6,889 participants, there is strong evidence from multiple clinical trials that Ceri Asam may support Insomnia management. Our evidence grade is A (Strong Evidence).

How much Ceri Asam 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 Ceri Asam?

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 Ceri Asam 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.

Bahan lain untuk Insomnia

Melatonin A Akar Valerian A CBD A Asam Lemak Omega-3 A Tryptophan A Vitamin D A

Ceri Asam untuk kondisi lain

Insomnia Pemeliharaan Tidur A

Kesimpulan Singkat

Berdasarkan 5 studi (1 meta-analysis, 3 RCTs) dengan 6,889 peserta secara total. Hasil bervariasi di antara studi-studi tersebut.

Evidence Strength92%

High confidence

Rincian Studi

RCT (3)Meta (1)Other (1)

Bandingkan Alternatif

Lihat bagaimana bahan lain dibandingkan untuk kondisi ini.

Lihat semua bahan untuk Insomnia

Pelajari Lebih Lanjut

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

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