Does Tart Cherry Extract Help with Weight Loss?

Obesity has doubled in the U.S. in just three decades, and a report warns that without immediate action, nearly 260 million Americans will be overweight or suffer from obesity by 2050. (1)

If you're reading this article, chances are you've already made a decision to avoid being one of those statistics. Well done you.

You're likely doing your research on effective diet tools and want to know if tart cherry extract could be a part of your weight loss arsenal.

Tart cherries or sour cherries have been growing in popularity in health circles, famed for their health benefits on everything from enhanced sleep quality to their anti-inflammatory properties. And it's true that the humble cherry is chock-full of nutrients, a real powerhouse of vitamins and minerals.

The latest claim about the bright red cherries is that they can also help with weight loss, belly fat in particular. But is it true? Let's dive in and find out...

What is Tart Cherry Extract?

Tart cherries, scientific name Prunus Cerasus, are bright red cherries with a sour taste, hence they're also known as sour cherries. Tart cherry extract is a concentrated form of the nutrients within the cherry, often sold as capsules, powders or supplements.

Why is tart cherry extract so prized in the health world? Because the cherries - particularly tart Montmorency cherries - are rich in antioxidants, anti-inflammatories, melatonin, vitamins, and more.

They're a heavyweight in the nutrient world.

Can Cherries Really Help You Lose Weight?

This is what you're really here for, isn't it? The question you want answered.

Can tart cherries help you to lose weight? Do they help to burn belly fat? And if so, can I eat them by the kilo? (Only joking with that last bit, don't eat that much please - you will regret it when you suffer from nausea, sickness and diarrhea!)

Let's look at the studies...

Tart Cherries and Weight Loss in Rats

Studies have shown that obesity-prone rats fed a high fat diet benefitted from taking tart cherry. One study showed that tart cherry-enriched diets in rats...

• Reduced high cholesterol.

• Led to 'significantly reduced body weight'.

• Reduced abdominal fat (belly fat). Technical name abdominal adiposity.

• Reduced inflammation.

• Reduced fasting glucose.

• May reduce the risks associated with metabolic syndrome. (2)

Another study of at-risk obese rats showed that although tart cherry supplementation did not actually reduce the rats' body weight, it did prevent related risk factors of obesity from developing. (3)

That's the promising news. But do effective studies on rats equate to effective studies on people, particularly overweight and obese subjects? Read on to find out...

Tart Cherry Weight Loss Studies on Human Adults

While the potential of tart cherries for weight loss has been shown in rats, unfortunately there have been very few studies of tart cherry's impact on body weight or Body Mass Index (BMI) on humans.

And sadly, a 2023 meta-analysis or systematic review of six tart cherry trials concluded that taking tart cherry juice did not directly impact body weight, BMI, or other fat mass indicators in adults. (4)

Not what we want to hear. But wait... don't give up just yet....

Why Tart Cherries May Still Help Your Weight Loss Efforts

So, given the news above, should we forego taking tart cherry extracts and supplements? Well, no, hold your horses, there.

Aside from the fact that tart cherries are packed full of delicious nutrition-y goodness, take another look at what I wrote above. 'Tart cherries don't DIRECTLY impact body weight'.

I don't throw extra words around for the good of my health. You see, there is very good evidence to suggest that although tart cherry juice may not help you lose body fat or weight directly, it could help in other ways.

Tart Cherry Extract - Weight loss Benefits

While more research is warranted to establish any direct fat or weight loss benefits from consuming tart cherries, here's what we do know: tart cherries are packed full of nutrients that may help reduce inflammation, potentially improve sleep, help you recover from exercise and act as a natural appetite suppressant.

All of which may help you to achieve and maintain a healthy weight, as well as enjoy numerous other health benefits.

Let's have a look at those benefits in more detail and see why tart cherries may be worth adding to your regular diet after all...

Tart Cherries May Help Reduce Inflammation

Numerous studies have shown that obesity is linked to low-grade inflammation of adipose tissue (body fat), with its associated chronic diseases. (5, 6)

Scientists therefore theorize that the high anthocyanin content in tart cherries - the pigment that gives the cherries their striking color - may help.

Anthocyanins are potent antioxidants that help tackle free radicals that would otherwise damage the body. They have anti-inflammatory properties and may help to prevent or treat conditions related to oxidative stress and inflammation. It's one reason why we're encouraged to include brightly colored fruits in our five a day. (7, 8)

Dietary anthocyanins with their anti-inflammatory and antioxidant properties, therefore, may help to regulate obesity-related inflammation and its associated chronic diseases, suggest scientists. (9)

Tart Cherries May Improve your Sleep

Ever had a bad night's sleep followed by the urge to snack all day? Sound familiar? I know I have, and that's because sleep - or a lack of it - can have a direct impact on our diet and subsequent weight loss.

Several studies show that if you don't get enough sleep, you're more likely to crave comfort food. You're also more likely to choose high-carb snacks, snack late at night and eat bigger portions. Basically, your sleepy brain craves junk food, and you have the impulse control of a toddler on a candy binge.

Not only is your brain groggy, but so is your metabolism. When your body needs sleep, you lose less fat. Just four days of poor sleep interferes with insulin and the body's ability to process foods into energy. (10)

But how can tart cherries help? Well, it just so happens that tart cherries are a natural low-dose source of melatonin, the sleep hormone. They also contain tryptophan, an amino acid that acts as a pre-cursor to serotonin and melatonin, helping to increase your melatonin levels further.

If you're wondering, tart cherries, particularly Montmorency cherries, have more melatonin and tryptophan than sweet cherries. (11, 12)

Melatonin is the chemical messenger to your body that it's time to wind down and prepare for sleep.

Taking tart cherries before bed has been shown to help improve sleep efficiency (% of time asleep while in bed) and overall sleep time. Older adults with insomnia also benefitted from 84 more minutes asleep after taking tart cherries. (13, 14)

Which is good news for our metabolism and cravings!

Tart Cherries May Help Exercise Recovery

Athletes, bodybuilders and elite sportsmen and women swear by drinking tart cherry juice or taking tart cherry extract. That's because research shows it can help reduce muscle pain, muscle damage and inflammation after exercise.

Meaning less soreness and a quicker recovery after we've dragged ourselves through our latest exercise regime. Always a good thing.

A meta-analysis of 14 studies investigating Montmorency tart cherry juice benefits concluded that it had a 'significant effect' on helping participants recover muscle strength and reduce muscle soreness following exercise. (15)

Cherries May Keep You Fuller for Longer

Looking for a healthy option to snack on? You can guess what I'm going to suggest - yes, that's right, tart cherries! Tart cherries are high in fiber, which helps you to feel fuller for longer, a useful aid in combatting hunger cravings.

It's a natural appetite suppressant and may help you stick to your diet. The tasty fruit is also low in sugar and calories. (16)

If you don't like the sour taste of tart cherries, you can also find them in supplement or extract form, either as powders or capsules. Make sure to choose a quality tart cherry supplement that retains the all-important fiber.

It's also worth noting here that tart cherry juice blends or tart cherry juice concentrate lacks this fiber as the juicing process removes it. Plus, many juices are high in added sugar - not what you want when trying to lose weight!

Best Tart Cherry Extract Product

If you're looking for a tart cherry extract that retains its fiber and melatonin, we think Performance Lab Sleep is a good choice. Its CherryPURE(R) version of tart cherry extract uses whole freeze-dried cherries to preserve the benefits of the whole fruit.

It's also strong in the vitamins, melatonin and anthocyanins you need. And it includes tryptophan to help increase your own melatonin levels, with magnesium and lemon balm to calm and relax you.

Experience the world's most advanced natural sleep formula.

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Other Health Benefits of Tart Cherry Extract, including Immune Health

Thanks to their nutrient-dense makeup, tart cherries may also:

• Help to keep blood pressure within a healthy range, thanks to its high levels of potassium. (17)

• Ease stiff joints and joint discomfort. (18)

• Support the immune system, thanks to its packed nutrient profile including high levels of vitamin A and vitamin C. (19)

• Reduce heart disease and cardiovascular disease risk factors. (20)

• Support those experiencing age-related cognitive decline with their memory. (21)

Potential Interactions and Side Effects

For most people, tart cherry extract will be perfectly safe. It's important to note, however, that it may have potential side effects and limitations for some, such as medication interactions. Tart cherries could potentially interact with certain medications such as blood thinners and diabetes medications.

It may also cause stomach upsets and digestive issues in sensitive individuals, and it goes without saying, that anyone allergic to cherries should avoid it. Anyone with certain medical conditions such as kidney disease should also avoid it.

Please speak to your health professional first if you have a medical condition or take any medication.

Final Thoughts and Conclusion

While tart cherry extract may not be a magic pill for weight loss, it's worth considering it as part of a healthy lifestyle that can help with weight management.

Its influence on sleep, satiety, inflammation and exercise recovery offers some potential benefits for weight loss and may make it easier to stick to a diet and exercise plan.

You'll likely want to avoid tart cherry juice consumption as many juices are high in sugar and lack the fiber that may help you address your snacking.

Fresh cherries may be a favored option, but it's also a big commitment. You'll potentially need at least half to one cup a day to see any benefits as most of these results come from regular tart cherry intake. (22)

The effect will be cumulative as well, so that's a big commitment to make for the longer term.

That's why we think a tart cherry juice extract in capsule or powder form may be more convenient to use, but we'd welcome more research into tart cherries and their effect on weight loss.