Evidence Level
Strong
Tart cherry has the strongest evidence base of any food-derived recovery supplement. Multiple RCTs in marathon runners, resistance trainers, and team-sport athletes show it accelerates recovery of strength, reduces soreness, and lowers inflammatory markers. The anthocyanins act as natural COX inhibitors (similar to ibuprofen) without GI side effects. An added bonus is the natural melatonin content, which supports sleep — a critical but often overlooked recovery factor. The main limitation is that chronic daily use may theoretically blunt some adaptive training signals.