酸樱桃 用于 失眠
A基于5项研究（1项荟萃分析、3项RCT），共6,889名参与者。各研究结果不一。
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A
结论
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
效果: 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
效果: 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
效果: 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
效果: 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
效果: Significant reduction in wake after sleep onset vs placebo; effect sizes moderate to negligible
Key Statistics
5
研究数量
6889
受试者
↔
Mixed
A
等级
Referenced Papers
American journal of …
2025
6 次引用
Nutrients
2024
1 次引用
Acta psychiatrica Scandinavica
2020
51 次引用
Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms.
RCT
American journal of …
2018
61 次引用
Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study.
RCT
Journal of medicinal …
2010
157 次引用
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
常用剂量
- sleep:
- 480 mL juice or 480 mg concentrate, twice daily
上限： Not established
研究中使用的剂量
| 剂量 | 持续时间 | 效果 | 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 |
最佳服用时间： Morning and evening (twice daily dosing studied)
Safety & Side Effects
已报告的副作用
- ⚠ GI discomfort
- ⚠ Diarrhea (high sugar content in juice)
- ⚠ Weight gain from caloric intake
已知相互作用
- ● Blood thinners — cherry anthocyanins may have mild antiplatelet effects
- ● Diabetes medications — juice form contains significant sugars
可耐受最高摄入量： Not established
在开始服用任何补充剂之前，请务必咨询您的医疗保健提供者。
Frequently Asked Questions
Does 酸樱桃 help with 失眠?
Based on 5 studies with 6,889 participants, there is strong evidence from multiple clinical trials that 酸樱桃 may support 失眠 management. Our evidence grade is A (Strong Evidence).
How much 酸樱桃 should I take for 失眠?
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 酸樱桃?
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 酸樱桃 and 失眠?
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.
Related Evidence
酸樱桃 用于其他健康状况
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