--- title: "Tart Cherry Sleep Extract — Evidence, Benefits & Where to Buy | Magellan" description: "Tart Cherry Sleep Extract — Tart cherry (Prunus cerasus), most commonly the Montmorency variety, is a fruit consumed as juice, concentrate, powder or…" url: "https://magellanlongevity.com/p/118.md" canonical: "https://magellanlongevity.com/p/118.html" html: "https://magellanlongevity.com/p/118.html" type: "product" section: "Nutraceuticals & Cellular Energizers" evidence_grade: "Emerging evidence" evidence_tier: "emerging" citations: 20 product_id: 118 price_usd: 12.99 updated: 2026-09-02 author: "Gabriel Radu, DO" author_credentials: "Physiatrist (PM&R). NY medical license 275110. NPI 1376861765." publisher: "Magellan Longevity" content_format: "markdown" license: "Educational content — not medical advice" --- # Tart Cherry Sleep Extract [Home](https://magellanlongevity.com/) › [Nutraceuticals & Cellular Energizers](https://magellanlongevity.com/c/1.md) › Tart Cherry Sleep Extract **HTML version:** https://magellanlongevity.com/p/118.html · **In the Magellan app:** https://magellanlongevity.com/#/product/118 ## Key facts | Field | Value | | --- | --- | | Product | Tart Cherry Sleep Extract | | Category | [Nutraceuticals & Cellular Energizers](https://magellanlongevity.com/c/1.md) | | Evidence grade | Emerging evidence (C) | | Peer-reviewed citations | 20 | | Typical listed price | $12.99 (check the live price) | | Where to buy | [Search Amazon](https://www.amazon.com/s?k=Tart%20Cherry%20Sleep%20Extract&tag=magellanlong-20) | | Catalog ID | 118 | ## What it is Tart cherry (Prunus cerasus), most commonly the Montmorency variety, is a fruit consumed as juice, concentrate, powder or capsule and marketed as a natural sleep and recovery aid. It naturally contains melatonin, the hormone that helps regulate the sleep-wake cycle, along with the amino acid tryptophan and polyphenols such as anthocyanins and procyanidins that have antioxidant and anti-inflammatory activity. The melatonin content is low, however, and the investigators behind the insomnia pilot argue it cannot explain the effect: their work points instead to cherry procyanidin B-2 inhibiting indoleamine 2,3-dioxygenase, the enzyme that degrades tryptophan, thereby increasing tryptophan availability and dampening inflammation as at least part of the sleep mechanism. ## Its role in longevity In small randomized and crossover trials, tart cherry juice or concentrate has modestly increased total sleep time (by more than an hour of objectively measured sleep in one pilot), sleep efficiency and self-reported sleep quality, including in older adults with insomnia, and narrative and network-meta-analytic reviews list it among nutritional interventions that can promote sleep quantity. However, recent better-powered trials have been null: commonly used powder doses did not improve sleep or inflammation in adults with overweight or obesity, nor sleep, body composition or blood pressure in healthy adults. A separate body of trials shows it can speed recovery of muscle strength and reduce soreness and inflammatory markers after strenuous exercise, though results are heterogeneous. Overall the evidence is promising but limited by small samples, varied dosing and formulations, and short duration — at best a mild, food-level sleep aid. This evidence describes tart cherry and its active compounds in general, not this specific commercial product. ## Evidence grade: Emerging evidence - **What the grade means:** Curated grade based on the human and mechanistic evidence for this compound. - **What this grade does not say:** Positive sleep trials are small (8–20 people), short, and mostly juice-based, and recent better-powered trials using common powder doses in non-insomnia populations were null. Best case is a mild, food-level sleep aid for older adults with insomnia; formulation, dose, and baseline sleep status clearly matter. ## Where it comes from without a bottle Food, exercise and behaviour routes to the same pathway, each with its citation. | Natural source | How it works | Citation | | --- | --- | --- | | Tart Montmorency cherry juice concentrate | Tart cherries naturally contain melatonin; a randomized trial found drinking the juice concentrate raised people's own melatonin and lengthened and improved their sleep. | European Journal of Nutrition 2011 [PMID 22038497](https://pubmed.ncbi.nlm.nih.gov/22038497/) | | Whole tart cherries (honest caveat: effects vary) | Tart cherries are a real food source of melatonin and antioxidants, but be realistic: in one 30-day trial Montmorency cherry juice or capsules did not measurably change sleep, so results are inconsistent. | Nutrition and Health 2022 [PMID 35790450](https://pubmed.ncbi.nlm.nih.gov/35790450/) | ### What those papers actually say 1. **Tart Montmorency cherry juice concentrate** European Journal of Nutrition 2011 · [PMID 22038497](https://pubmed.ncbi.nlm.nih.gov/22038497/) · [DOI 10.1007/s00394-011-0263-7](https://doi.org/10.1007/s00394-011-0263-7) > Consumption of a tart cherry juice concentrate provides an increase in exogenous melatonin that is beneficial in improving sleep duration and quality in healthy men and women. 2. **Whole tart cherries (honest caveat: effects vary)** Nutrition and Health 2022 · [PMID 35790450](https://pubmed.ncbi.nlm.nih.gov/35790450/) · [DOI 10.1177/02601060221111230](https://doi.org/10.1177/02601060221111230) > We did not find improvements in sleep time or quality, cellular health or BP in participants consuming MTC for 30 days... further investigation is warranted. ## In the news - **Tart Cherry Juice for Sleep: Does It Really Work?** — Cleveland Clinic 2025 [Read it](https://health.clevelandclinic.org/do-cherries-help-you-sleep) > One small study suggests tart cherry juice can improve sleep duration and quality, especially in people with insomnia. Another study showed improved sleep quality after drinking concentrated tart cherry juice for a week. - **Does Tart Cherry Juice Help You Sleep?** — Sleep Foundation 2025 [Read it](https://www.sleepfoundation.org/nutrition/tart-cherry-juice) > Tart cherry juice may improve sleep quality and duration because it contains tryptophan and melatonin, both of which support healthy sleep. - **New Pilot Study: Montmorency Tart Cherry Juice Increased Sleep Time Among Participating Adults Ages 50+ By 1 Hour And 24 Minutes** — PR Newswire (Cherry Marketing Institute) 2017 [Read it](https://www.prnewswire.com/news-releases/new-pilot-study-montmorency-tart-cherry-juice-increased-sleep-time-among-participating-adults-ages-50-by-1-hour-and-24-minutes-300544680.html) > Montmorency tart cherry juice was found to help extend sleep time by 84 minutes among eight study participants, ages 50 and older who suffer from insomnia, according to a new pilot study published in American Journal of Therapeutics ## The research Peer-reviewed studies on the active compound. Quotes are verbatim from the cited abstract. Research describes the active mechanism and is not a claim about this specific product. ### Cited studies 1. **Evidence: promotes sleep quantity** Nutrients 2021 · [PMID 34068512](https://pubmed.ncbi.nlm.nih.gov/34068512/) · [DOI 10.3390/nu13051586](https://doi.org/10.3390/nu13051586) > Tart cherry juice can promote sleep quantity 2. **Pilot Study of Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms** Am J Ther 2018 · [PMID 28901958](https://pubmed.ncbi.nlm.nih.gov/28901958/) · [DOI 10.1097/MJT.0000000000000584](https://doi.org/10.1097/MJT.0000000000000584) > The 8 completers with insomnia increased sleep time by 84 minutes on polysomnography (P = 0.0182). Cherry juice procyanidin B-2 inhibited IDO, increased tryptophan availability, reduced inflammation, and may be partially responsible for improvement in insomnia. 3. **Randomized double-blind crossover study of the efficacy of a tart cherry juice blend in treatment of osteoarthritis (OA) of the knee.** Osteoarthritis Cartilage 2013 · [PMID 23727631](https://pubmed.ncbi.nlm.nih.gov/23727631/) · [DOI 10.1016/j.joca.2013.05.009](https://doi.org/10.1016/j.joca.2013.05.009) > To assess the efficacy of tart cherry juice in treating pain and other features of knee osteoarthritis (OA). 4. **Montmorency tart cherry (Prunus cerasus L.) supplementation accelerates recovery from exercise-induced muscle damage in females.** Eur J Sport Sci 2019 · [PMID 30058460](https://pubmed.ncbi.nlm.nih.gov/30058460/) · [DOI 10.1080/17461391.2018.1502360](https://doi.org/10.1080/17461391.2018.1502360) > There was also a trend for lower DOMS (p = 0.070) and for higher PPT at the rectus femoris (p = 0.071) in the MC group. 5. **Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality.** Eur J Nutr 2011 · [PMID 22038497](https://pubmed.ncbi.nlm.nih.gov/22038497/) · [DOI 10.1007/s00394-011-0263-7](https://doi.org/10.1007/s00394-011-0263-7) > There were significant increases in time in bed, total sleep time and sleep efficiency total (P < 0.05) with cherry juice supplementation. 6. **Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study.** J Med Food 2010 · [PMID 20438325](https://pubmed.ncbi.nlm.nih.gov/20438325/) · [DOI 10.1089/jmf.2009.0096](https://doi.org/10.1089/jmf.2009.0096) > When compared to placebo, the study beverage produced significant reductions in insomnia severity (minutes awake after sleep onset); no such improvements were observed for sleep latency, total sleep time, or sleep efficiency compared to placebo. 7. **The Effect of Tart Cherry on Sleep Quality and Sleep Disorders: A Systematic Review.** Food Sci Nutr 2025 · [PMID 40964149](https://pubmed.ncbi.nlm.nih.gov/40964149/) · [DOI 10.1002/fsn3.70923](https://doi.org/10.1002/fsn3.70923) > Three studies reported significant improvements in sleep indicators such as sleep duration, sleep efficiency, or sleep onset time. Three studies also reported an increase in melatonin levels after tart cherry consumption. 8. **Efficacy, acceptability, and tolerability of all available treatments for insomnia in the elderly: a systematic review and network meta-analysis.** Acta Psychiatr Scand 2020 · [PMID 32521042](https://pubmed.ncbi.nlm.nih.gov/32521042/) · [DOI 10.1111/acps.13201](https://doi.org/10.1111/acps.13201) > The limited evidence on non-pharmacological interventions suggested that acupressure, auricular acupuncture, mindfulness-based stress reduction program, and tart cherry juice were better than their control interventions. 9. **Sleep and Nutrition Interactions: Implications for Athletes.** Nutrients 2019 · [PMID 30979048](https://pubmed.ncbi.nlm.nih.gov/30979048/) · [DOI 10.3390/nu11040822](https://doi.org/10.3390/nu11040822) > Various nutritional interventions have been shown to improve sleep including high carbohydrate, high glycaemic index evening meals, melatonin, tryptophan rich protein, tart cherry juice, kiwifruit and micronutrients. 10. **Sleep Hygiene and Recovery Strategies in Elite Soccer Players.** Sports Med 2015 · [PMID 26275673](https://pubmed.ncbi.nlm.nih.gov/26275673/) · [DOI 10.1007/s40279-015-0377-9](https://doi.org/10.1007/s40279-015-0377-9) > Consuming high-electrolyte fluids such as milk, high-glycemic index carbohydrates, some forms of protein immediately prior to sleep, as well as tart cherry juice concentrate and tryptophan may promote rehydration, substrate stores replenishment, muscle-damage repair and/or restorative sleep. 11. **Tart Cherry Supplementation and Recovery From Strenuous Exercise: A Systematic Review and Meta-Analysis** International Journal of Sport Nutrition and Exercise Metabolism 2021 · [PMID 33440334](https://pubmed.ncbi.nlm.nih.gov/33440334/) · [DOI 10.1123/ijsnem.2020-0145](https://doi.org/10.1123/ijsnem.2020-0145) > Tart cherry supplementation had a small beneficial effect in reducing muscle soreness (ES −0.44) and a moderate beneficial effect on recovery of muscular strength (ES −0.78). Consumption of a tart cherry supplement can aid aspects of recovery from strenuous exercise. 12. **Montmorency cherry juice reduces muscle damage caused by intensive strength exercise.** Med Sci Sports Exerc 2011 · [PMID 21233776](https://pubmed.ncbi.nlm.nih.gov/21233776/) · [DOI 10.1249/MSS.0b013e31820e5adc](https://doi.org/10.1249/MSS.0b013e31820e5adc) > Montmorency cherry juice consumption improved the recovery of isometric muscle strength after intensive exercise perhaps owing to the attenuation of the oxidative damage induced by the damaging exercise. 13. **Influence of a montmorency cherry juice blend on indices of exercise-induced stress and upper respiratory tract symptoms following marathon running--a pilot investigation.** J Int Soc Sports Nutr 2015 · [PMID 25983669](https://pubmed.ncbi.nlm.nih.gov/25983669/) · [DOI 10.1186/s12970-015-0085-8](https://doi.org/10.1186/s12970-015-0085-8) > The CRP increase at 24 and 48 h post-Marathon was lower (P < 0.01) in the CJ group compared to PL group. 14. **Effects of powdered Montmorency tart cherry supplementation on acute endurance exercise performance in aerobically trained individuals.** J Int Soc Sports Nutr 2016 · [PMID 27231439](https://pubmed.ncbi.nlm.nih.gov/27231439/) · [DOI 10.1186/s12970-016-0133-z](https://doi.org/10.1186/s12970-016-0133-z) > Results revealed that short-term supplementation of Montmorency powdered tart cherries surrounding an endurance challenge attenuated markers of muscle catabolism, reduced immune and inflammatory stress, better maintained redox balance, and increased performance in aerobically trained individuals. 15. **Montmorency tart cherry juice does not reduce markers of muscle soreness, function and inflammation following professional male rugby League match-play.** Eur J Sport Sci 2020 · [PMID 32672095](https://pubmed.ncbi.nlm.nih.gov/32672095/) · [DOI 10.1080/17461391.2020.1797181](https://doi.org/10.1080/17461391.2020.1797181) > These data suggest MC does not affect the modest changes observed in cytokine responses and markers of recovery from RL match-play. 16. **The role of cherries in exercise and health.** Scand J Med Sci Sports 2013 · [PMID 23710994](https://pubmed.ncbi.nlm.nih.gov/23710994/) · [DOI 10.1111/sms.12085](https://doi.org/10.1111/sms.12085) > Reported to be high in anti-inflammatory and anti-oxidative capacity, cherries and their constituents are proposed to provide a similar but natural alternative akin to over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs) or analgesics. 17. **Dose-dependent effect of tart cherry on blood pressure and selected inflammation biomarkers: A GRADE-assessed systematic review and meta-analysis of randomized controlled trials.** Heliyon 2023 · [PMID 37809623](https://pubmed.ncbi.nlm.nih.gov/37809623/) · [DOI 10.1016/j.heliyon.2023.e19987](https://doi.org/10.1016/j.heliyon.2023.e19987) > Regarding the 21 included trials, Tart cherry didn't affect blood pressure, heart rate, high-sensitive C-reactive protein, and interleukin-6 (P > 0.05). 18. **Effect of Montmorency tart cherry juice on cognitive performance in older adults: a randomized controlled trial.** Food Funct 2019 · [PMID 31287117](https://pubmed.ncbi.nlm.nih.gov/31287117/) · [DOI 10.1039/c9fo00913b](https://doi.org/10.1039/c9fo00913b) > Daily tart cherry juice consumption may improve cognitive abilities. 19. **Commonly Used Dose of Montmorency Tart Cherry Powder Does Not Improve Sleep or Inflammation Outcomes in Individuals with Overweight or Obesity.** Nutrients 2024 · [PMID 39683518](https://pubmed.ncbi.nlm.nih.gov/39683518/) > At a commonly used powder dose, Montmorency tart cherry did not improve sleep or inflammation outcomes in adults with overweight or obesity — a null randomized result. 20. **Nutritional Modulation of Sleep Latency, Duration, and Efficiency: A Randomized, Repeated-Measures, Double-Blind Deception Study.** Medicine and science in sports and exercise 2023 · [PMID 36094342](https://pubmed.ncbi.nlm.nih.gov/36094342/) > A rigorously double-blinded, repeated-measures randomized study put tart cherry and other nutritional sleep aids to a stringent test of effects on sleep latency, duration, and efficiency. ## Where to buy [Search Amazon for Tart Cherry Sleep Extract](https://www.amazon.com/s?k=Tart%20Cherry%20Sleep%20Extract&tag=magellanlong-20) — affiliate search link. ## Structured data ```json {"@context":"https://schema.org","@graph":[{"@type":"ItemPage","@id":"https://magellanlongevity.com/p/118.html#page","url":"https://magellanlongevity.com/p/118.html","name":"Tart Cherry Sleep Extract","description":"Tart cherry (Prunus cerasus), most commonly the Montmorency variety, is a fruit consumed as juice, concentrate, powder or capsule and marketed as a…","inLanguage":"en","isPartOf":{"@type":"WebSite","name":"Magellan Longevity","url":"https://magellanlongevity.com/"},"author":{"@type":"Person","name":"Gabriel Radu, DO","jobTitle":"Physiatrist (PM&R)","identifier":[{"@type":"PropertyValue","name":"NPI","value":"1376861765"},{"@type":"PropertyValue","name":"NY medical license","value":"275110"}]},"publisher":{"@type":"Organization","name":"Magellan Longevity","url":"https://magellanlongevity.com/"},"encoding":{"@type":"MediaObject","encodingFormat":"text/markdown","contentUrl":"https://magellanlongevity.com/p/118.md"},"dateModified":"2026-09-02"},{"@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https://magellanlongevity.com/"},{"@type":"ListItem","position":2,"name":"Nutraceuticals & Cellular Energizers","item":"https://magellanlongevity.com/c/1.html"},{"@type":"ListItem","position":3,"name":"Tart Cherry Sleep Extract","item":"https://magellanlongevity.com/p/118.html"}]},{"@type":"Product","@id":"https://magellanlongevity.com/p/118.html#product","name":"Tart Cherry Sleep Extract","category":"Nutraceuticals & Cellular Energizers","url":"https://magellanlongevity.com/p/118.html","description":"Tart cherry (Prunus cerasus), most commonly the Montmorency variety, is a fruit consumed as juice, concentrate, powder or capsule and marketed as a natural sleep and recovery aid. 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Nothing here is intended to diagnose, treat, cure, or prevent any disease. Talk to your physician before starting any supplement or device, especially if you are pregnant, nursing, or taking medication. Editorial firewall: evidence grades are assigned from the published research and are independent of any affiliate commission. As an Amazon Associate, Magellan Longevity earns from qualifying purchases. Reviewed for accuracy by a board-certified physician (DO).