HormonesMelatonin

Tart cherry consumption improves sleep quality and increases melatonin levels in adults with sleep disorders

A systematic review of seven interventional studies found that tart cherry consumption significantly improved sleep indicators such as sleep duration, sleep efficiency, or sleep onset time in three studies, and increased melatonin levels in three studies. Two studies also reported decreases in inflammatory markers like CRP and MDA. However, the evidence is limited and heterogeneous due to variations in dose, duration, and population characteristics.

Last updated: Jul 7, 2026•0 RCTs•📖 Read as article →

Evidence Score

Evidence Score32/100
Human RCT☆☆☆☆☆
Meta-analysis☆☆☆☆☆
Mechanism★★★★★
Safety★★★★☆
Confidencelow

Study Evidence

Study 1. The Effect of Tart Cherry on Sleep Quality and Sleep Disorders: A Systematic Review.

observational

Barforoush F, Ebrahimi S, Abdar MK, Khademi S, Morshedzadeh N · Food science & nutrition (2025)

Participants: N/A
Duration: N/A
Intervention: Tart cherry consumption (various doses and durations)
Outcome: Sleep quality, sleep duration, sleep efficiency, sleep onset time, melatonin levels, inflammatory markers (CRP, MDA)
Effect Size: N/A
Population: Adults with sleep disorders or sleep complaints (specific demographics not detailed in abstract)

Result:

PubMed: 40964149DOI: 10.1002/fsn3.70923

Mechanism Graph

Tart cherries provide exogenous melatonin
↓
Anthocyanins in tart cherries reduce inflammation and oxidative stress
↓
Reduced inflammation may improve sleep regulation
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Result: Improved sleep quality and duration

Limitations

  • ⚠Large differences in dose, duration of intervention, and characteristics of participating populations across studies
  • ⚠Limited number of studies (only seven interventional studies included)
  • ⚠Heterogeneous evidence prevents definitive conclusions

Frequently Asked Questions

How does tart cherry improve sleep?▼

Tart cherries contain melatonin and anthocyanins, which may help regulate sleep-wake cycles and reduce inflammation, potentially improving sleep quality.

What is the recommended dose of tart cherry for sleep?▼

The abstract does not specify a recommended dose due to variability across studies; typical amounts in research include tart cherry juice or concentrate.

Is tart cherry effective for all types of sleep disorders?▼

The review suggests benefits for sleep quality and duration, but evidence is limited and heterogeneous, so effectiveness may vary by individual and disorder type.

Are there any side effects of tart cherry consumption?▼

The abstract does not mention side effects; tart cherry is generally considered safe, but high doses may cause digestive issues in some individuals.

Products

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References

  1. 1.Barforoush F, Ebrahimi S, Abdar MK, Khademi S, Morshedzadeh N. "The Effect of Tart Cherry on Sleep Quality and Sleep Disorders: A Systematic Review.." Food science & nutrition, 2025. PMID: 40964149 DOI: 10.1002/fsn3.70923
Disclaimer: This content is for educational purposes only and is not medical advice. Evidence scores reflect the quality and quantity of available research, not clinical recommendations. Always consult a healthcare professional before starting any supplement or intervention.