What is the recommended dosage for Tart Cherry?

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

What are the side effects of Tart Cherry?

Potential side effects include: GI discomfort, Diarrhea (high sugar content in juice), Weight gain from caloric intake.

How does tart cherry juice support sleep?

Tart cherries (Prunus cerasus) are one of the few natural food sources of melatonin and also contain tryptophan and anti-inflammatory compounds. A 2018 pilot study found that consuming tart cherry juice concentrate twice daily increased sleep time by 84 minutes and improved sleep efficiency. The combination of melatonin and procyanidins may inhibit tryptophan degradation, enhancing serotonin availability.

Does tart cherry juice really help you sleep longer?

Research suggests tart cherry juice may support longer, less interrupted sleep. Across 27 studies with 7,254 total participants — including 3 meta-analyses and 11 randomized controlled trials — tart cherry was associated with improvements in sleep maintenance insomnia. Studies have reported significant increases in total sleep time, with one 7-day RCT finding approximately 84 additional minutes of sleep with twice-daily tart cherry juice consumption.

How much tart cherry juice should I drink for sleep?

Clinical studies on tart cherry for sleep most commonly use 240 mL (8 oz) of 100% Montmorency tart cherry juice taken twice daily — once in the morning and once in the evening. Concentrated tart cherry supplements (capsules) are also used, typically standardized to equivalent doses. The natural melatonin content of tart cherries (13.46 ng/g) contributes to sleep timing, while proanthocyanidins support tryptophan availability through IDO enzyme inhibition.

Is tart cherry good for staying asleep through the night?

Tart cherry has its strongest evidence specifically for sleep maintenance — the ability to stay asleep rather than just fall asleep. Evidence across 27 studies with 7,254 participants is rated Grade A (Strong) for sleep maintenance insomnia. Research indicates tart cherry may reduce nighttime awakenings and increase total sleep efficiency. This makes it particularly worth considering for people whose primary complaint is waking up in the night rather than difficulty falling asleep.

When should I take tart cherry for sleep?

Most clinical trials on tart cherry for sleep use a twice-daily protocol: one serving in the morning and one in the evening, 1 to 2 hours before bedtime. This timing may align with the body's natural melatonin production window. Some researchers suggest the evening dose is the more important of the two. For concentrated capsule forms, following the manufacturer's guidance based on the product's melatonin and proanthocyanidin equivalence is recommended.

Tart Cherry

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Also known as: Montmorency cherry, Prunus cerasus, Sour cherry

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About

Tart cherry is a natural source of melatonin and contains proanthocyanidins that may help increase tryptophan availability. Research suggests tart cherry juice or concentrate may support modest improvements in sleep duration and quality in older adults.

How It Works

Natural melatonin source (13.46 ng/g); proanthocyanidins inhibit IDO, increasing tryptophan bioavailability.

Evidence For Conditions

Condition	Grade	Studies	Participants
Sleep Maintenance Insomnia	A	27	9058	View →
Insomnia	A	5	6889	View →

Side Effects

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

Drug & Supplement Interactions

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

Always inform your healthcare provider about all supplements you take.

Quick Facts

Dosage: Sleep: 480 mL juice or 480 mg concentrate, twice daily
Forms: capsule liquid powder
Natural Sources: Montmorency tart cherries
Upper Limit: Not established
Best Time: Morning and evening (twice daily dosing studied)

Evidence Summary

Sleep Maintenance Insomnia A

Insomnia A

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.