Tart Cherry Juice and Sleep: The Natural Melatonin Source

TL;DR

• Tart cherries, the Montmorency variety in particular, contain natural melatonin along with tryptophan and polyphenols.
• Research has focused on melatonin content and on preserving tryptophan, the precursor the body converts toward melatonin.
• Small trials have measured urinary melatonin, total sleep time, and sleep efficiency after tart cherry concentrate.
• The doses studied are about 30ml of concentrate or 240 to 480ml of juice, usually twice a day.
• It's a food-based option, and the melatonin it delivers is in a low, physiological range.

Most foods contain trace amounts of melatonin. Tart cherries contain enough to have caught researchers' attention. The Montmorency cherry, the sour type used for cooking, carries natural melatonin plus a set of plant compounds that may affect how much of it your body can use. Here's the mechanism and what the trials measured.

Why tart cherries affect sleep

Tart cherries contain melatonin, the hormone that signals biological night, at a higher level than most foods. They also contain tryptophan, an amino acid the body converts through several steps toward serotonin and melatonin. On top of that, tart cherries are rich in polyphenols called proanthocyanidins, which slow an enzyme that breaks tryptophan down. By preserving tryptophan, these compounds may leave more of it available for conversion. So the melatonin story has two parts: the melatonin already in the fruit, and the preserved tryptophan supply.

What the research measured

A 2012 study had healthy adults drink tart cherry concentrate or a placebo twice a day for seven days. The researchers measured urinary melatonin and sleep, and the tart cherry period showed higher melatonin readings and increases in total sleep time and sleep efficiency (Howatson et al., 2012).

A 2010 pilot study in older adults with insomnia tracked sleep questionnaire measures after a tart cherry juice beverage (Pigeon et al., 2010).

These trials are small, and tart cherry delivers melatonin in a low range, similar to what a 0.1 to 0.3mg supplement provides, which the research suggests is a physiologically relevant dose. The evidence is early and the effects are modest.

Forms and dose

Tart cherry comes as whole juice, concentrate, and capsule extract. The research has mostly used 30ml of Montmorency concentrate or 240 to 480ml of juice, taken twice a day, with a morning and an evening dose in some studies. Whole juice carries more sugar, so concentrate is the more practical form for a nightly routine. Look for Montmorency specifically, since that's the variety in the studies.

Who tends to use it

Tart cherry comes up most for a few groups. Athletes use it because the polyphenols are also studied for muscle recovery. Older adults consider it as a gentle, food-based source of melatonin, given that the body's own production declines with age. And people who prefer food-based approaches like that it's a whole-fruit source.

How it compares with melatonin supplements

The melatonin in tart cherry sits at the low end, close to the 0.1 to 0.3mg range that research supports, and it comes alongside tryptophan and polyphenols. That makes it a different proposition from a 5mg melatonin tablet. For the wider set of options, see melatonin alternatives.

Frequently Asked Questions

Does tart cherry juice help you sleep?

Small trials have measured higher urinary melatonin and increases in total sleep time and sleep efficiency after tart cherry concentrate. The melatonin it delivers is in a low, physiological range. The evidence is early and the effects are modest.

How much tart cherry juice should you drink?

The research used about 30ml of Montmorency concentrate or 240 to 480ml of juice, usually twice a day. Look for the Montmorency variety.

When should you drink tart cherry juice for sleep?

Studies often used a morning and an evening dose. Some used the evening dose 30 to 60 minutes before bed.

Is tart cherry juice better than melatonin?

They're different. Tart cherry delivers melatonin at a low, food-based level alongside other compounds, while a melatonin tablet delivers a set, often higher dose. Which suits you depends on your goal.

Disclaimer

This article is for general information and education only. It is not medical advice, and it does not diagnose, treat, or prevent any condition. Food supplements are not a substitute for a varied diet and a healthy lifestyle. If you are pregnant, breastfeeding, taking medication, or living with a health condition, speak with a qualified healthcare professional before starting any supplement.