타트체리 관련 수면 유지 장애
A 근거 여러 대규모 임상 시험이 일관되게 유의미한 효과를 보여줍니다.총 7,254명의 참여자를 대상으로 한 27건의 연구(메타분석 3건, RCT 11건)에 근거합니다. 27건 중 14건의 연구에서 긍정적인 효과가 나타났습니다.
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A
결론
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
효과: None
None
Review
Selenized non-Saccharomyces yeasts and their potential use in fish feed.
Dose: None
vs: None
Outcome: None
효과: None
None
대상 집단: 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
효과: None
None
대상 집단: 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
효과: 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
효과: or 4
None
대상 집단: 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
효과: None
None
대상 집단: pregnant women
Key Statistics
27
연구
9058
참여자
↔
Mixed
A
등급
Referenced Papers
American journal of …
2025
6 인용
Fish physiology and …
2024
5 인용
Nutrients
2024
1 인용
Journal of applied …
2024
1 인용
Biological trace element …
2021
18 인용
The British journal …
2021
14 인용
Physiological reports
2021
3 인용
Acta psychiatrica Scandinavica
2020
51 인용
Animal : an …
2020
27 인용
Journal of basic …
2020
14 인용
Nutrients
2019
15 인용
Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms.
RCT
American journal of …
2018
61 인용
Food chemistry
2017
82 인용
The British journal …
2017
6 인용
Multiple micronutrient supplementation and birth outcomes: The potential importance of selenium.
Review
Placenta
2016
23 인용
Biological trace element …
2015
1 인용
Dietary supplements for established atopic eczema.
Meta-Analysis
The Cochrane database …
2012
130 인용
Molecular nutrition & …
2012
65 인용
Biological trace element …
2012
31 인용
Alcoholism, clinical and …
2012
19 인용
Nutrition and cancer
2011
19 인용
European review for …
2011
9 인용
Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study.
RCT
Journal of medicinal …
2010
157 인용
Critical reviews in …
2009
Nutrition in clinical …
2008
125 인용
Journal of agricultural …
2007
44 인용
Journal of the …
2001
237 인용
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
일반적으로 사용되는 용량
- sleep:
- 480 mL juice or 480 mg concentrate, twice daily
상한량: Not established
연구에서 사용된 용량
| 용량 | 기간 | 효과 | 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 | -- |
권장 복용 시간: Morning and evening (twice daily dosing studied)
Safety & Side Effects
보고된 부작용
- ⚠ GI discomfort
- ⚠ Diarrhea (high sugar content in juice)
- ⚠ Weight gain from caloric intake
알려진 상호작용
- ● Blood thinners — cherry anthocyanins may have mild antiplatelet effects
- ● Diabetes medications — juice form contains significant sugars
일일 최대 섭취 허용량: Not established
건강기능식품을 복용하기 전에 반드시 의료 전문가와 상담하십시오.
Frequently Asked Questions
Does 타트체리 help with 수면 유지 장애?
Based on 27 studies with 9,058 participants, there is strong evidence from multiple clinical trials that 타트체리 may support 수면 유지 장애 management. Our evidence grade is A (Strong Evidence).
How much 타트체리 should I take for 수면 유지 장애?
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 타트체리?
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 타트체리 and 수면 유지 장애?
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
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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