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Tart Cherry Dosage Guide

This content is for informational purposes only and does not constitute medical advice. Consult your healthcare provider before starting any supplement. Full disclaimer

General Dosage

30-60 mL tart cherry juice concentrate twice daily (or equivalent capsules providing 480-960 mg anthocyanins)

Maximum dose: 120 mL concentrate daily; higher doses add calories without clear additional benefit

Dosage Recommendations

General recommendation: 30-60 mL tart cherry juice concentrate twice daily (or equivalent capsules providing 480-960 mg anthocyanins)

Timing: For recovery: start 4-5 days before intense exercise and continue 2-3 days after. For sleep: take evening dose 1-2 hours before bed • Take with food for best absorption.

Dosage by Condition

Exercise recovery
30 mL concentrate twice daily, starting 4-5 days before eventStrong
Sleep support
30 mL concentrate twice daily (morning and evening)Moderate
Joint inflammation
240-480 mL juice twice dailyModerate

Upper limit: 120 mL concentrate daily; higher doses add calories without clear additional benefit

Timing & Absorption

For recovery: start 4-5 days before intense exercise and continue 2-3 days after. For sleep: take evening dose 1-2 hours before bed

Best taken with food for optimal absorption.

Full Tart Cherry Guide

References

  1. (). Influence of tart cherry juice on indices of recovery following marathon running. Scandinavian Journal of Medicine & Science in Sports. DOI
  2. (). Efficacy of a tart cherry juice blend in preventing the symptoms of muscle damage. British Journal of Sports Medicine. DOI
  3. (). Effects of a tart cherry juice beverage on the sleep of older adults with insomnia. Journal of Medicinal Food. DOI