타트체리 관련 수면 유지 장애
A총 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
FDA 면책 조항: 이 내용은 미국 식품의약국(FDA)의 평가를 받지 않았습니다. 이 웹사이트의 제품 및 정보는 질병의 진단, 치료, 완치 또는 예방을 목적으로 하지 않습니다. 제시된 근거 등급은 발표된 동료 심사 연구에 대한 우리의 분석에 기반하며, 의학적 조언을 구성하지 않습니다. 건강기능식품 복용을 시작하기 전에 반드시 의료 전문가와 상담하십시오.