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Evidence-Based Supplement Research

Evidence-Based Supplement Research

tart cherry and Reduced Delayed-Onset Muscle Soreness

Doses used in studies

mL/day: 500 (median 500, IQR 500–500) — 1 study

Time to effect

Median: 9 days · IQR 9 days–9 days · Range 9 days–9 days — Reported in 1 of 2 studies

2 of 2 papersPopulation:

No Effect of Tart Cherry Juice or Pomegranate Juice on Recovery from Exercise-Induced Muscle Damage in Non-Resistance Trained Men.
- 2019-07-14
- RCT
- Nutrients 11(7)
- - Kirstie L Lamb
  - Mayur K Ranchordas
  - Elizabeth Johnson
  - Jessica Denning
  - Faye Downing
  - Anthony Lynn
- PubMed: 31337122
- DOI: 10.3390/nu11071593
4 Insights on
- Reduced Delayed-Onset Muscle Soreness
- High evidence
- Rigorous Journal
- Adults
However, there were no statistically significant differences between treatment groups (main effect of group p > 0.05 or group x time interaction p > 0.05).
Effect
Neutral
Effect size
Small
Significant
No
Dose
2 × 250 mL twice daily
Tart cherry supplementation for exercise recovery: an evidence-informed narrative review and applied monitoring framework.
- 2026-03-31
- Review
- Physical activity and nutrition 30(1)
- - Jooyoung Kim
- PubMed: 41956499
- DOI: 10.20463/pan.2026.0009
6 Insights on
- Reduced Delayed-Onset Muscle Soreness
- Low evidence
Favorable signals are more frequent for soreness and perceptual outcomes
Effect
Beneficial
Effect size
Small
Significant
Yes
Dose
Not stated in abstract