Recommended Form
Follow label directions — extract or juice form
When to Take
Morning and evening, or just evening
Bryan Johnson Uses
No
What is Tart Cherry?
Tart cherry, particularly Montmorency variety, is a natural source of melatonin and contains anti-inflammatory compounds. It's one of the few food sources of melatonin and may improve sleep duration.
How Tart Cherry Works for Sleep
Tart cherries contain melatonin and proanthocyanidins that inhibit indoleamine 2,3-dioxygenase, increasing tryptophan availability for melatonin and serotonin synthesis. They also have potent anti-inflammatory effects.
Benefits for Sleep
What the Research Says
Multiple studies show tart cherry juice increases sleep duration by ~85 minutes and improves sleep efficiency. A 2018 pilot study found significant improvements in insomnia severity. The combination of melatonin and anti-inflammatory compounds provides dual sleep benefits.
Possible Side Effects
- !Generally well tolerated
- !Juice form high in sugar
- !May cause GI upset in some
Interactions
- iNatural product with minimal interactions
- iMay have mild blood-thinning effects
- iSafe with most supplements
How to Choose Quality Tart Cherry
- 1Choose Montmorency variety
- 2Capsules/extract avoid juice sugar
- 3Look for standardized extracts
- 4Can combine with other sleep supplements
- 5Juice should be 100% tart cherry, no added sugar