Montmorency Tart Cherry: The Recovery Ingredient With 50+ Studies Behind It
Prunus cerasus (Montmorency)
Montmorency tart cherries contain the highest concentration of anthocyanins and melatonin of any food. The research is unusually strong for a natural ingredient - reduced muscle soreness, lower inflammatory markers, better sleep. Each RCVR delivers the equivalent of 40 cherries in a single can.
What It Is
Montmorency tart cherries are a specific cultivar of Prunus cerasus grown primarily in Michigan. Unlike sweet cherries (Bing, Rainier), Montmorency cherries pack dramatically higher concentrations of anthocyanins - the polyphenolic compounds responsible for their deep red pigment and most of their clinical benefits. They also contain naturally occurring melatonin, which is rare among food sources. The relevant bioactives include cyanidin-3-glucoside, cyanidin-3-rutinoside, and chlorogenic acid. These aren't marketing buzzwords. They're measurable compounds with dose-response relationships documented across dozens of peer-reviewed trials.
How It Works
Anthocyanins from tart cherry work through multiple recovery pathways simultaneously. They inhibit cyclooxygenase-1 and cyclooxygenase-2 (COX-1, COX-2) - the same enzymes targeted by ibuprofen - reducing inflammatory markers like interleukin-6 (IL-6) and C-reactive protein (CRP) without the gastrointestinal side effects of NSAIDs. Post-exercise, this translates to measurable reductions in delayed onset muscle soreness (DOMS) and faster return to baseline strength. The naturally occurring melatonin supports circadian rhythm regulation, improving sleep onset latency and total sleep time. Recovery happens during sleep, so this is a two-for-one: reduce the damage, then improve the conditions for repair.
Clinical Research
Influence of tart cherry juice on indices of recovery following marathon running
European Journal of Sport Science, 2010
Marathon runners consuming tart cherry juice showed significantly faster recovery of isometric strength and reduced inflammation (IL-6) compared to placebo over 48 hours post-race.
View on PubMedTart cherry juice and its effect on uric acid: a systematic review and meta-analysis
Evidence-Based Complementary and Alternative Medicine, 2018
Meta-analysis of multiple trials confirmed tart cherry significantly reduces serum uric acid levels, a key marker of oxidative stress and inflammation.
View on PubMedEffects of a tart cherry juice beverage on the sleep of older adults with insomnia
Journal of Medicinal Food, 2010
Older adults with insomnia experienced significant reductions in wake-after-sleep-onset (WASO) time and modest improvements in sleep efficiency after two weeks of tart cherry juice consumption.
View on PubMedClinical Dosing
Studied Dose
480mg tart cherry concentrate (equivalent to ~40 cherries)
Frequency
Daily
In RCVR
Each RCVR can delivers the equivalent of 40 Montmorency tart cherries
Why RCVR
Most tart cherry supplements come as juice concentrates loaded with sugar (25-30g per serving) or capsules you have to remember to take. RCVR delivers the equivalent of 40 Montmorency tart cherries in a sparkling can with zero sugar, sweetened only with monk fruit. The format matters - a cold, carbonated drink you actually want to reach for post-workout or before bed beats a capsule buried in your cabinet every time. Compliance is the most underrated variable in supplementation.
Frequently Asked Questions
How many tart cherries are in one RCVR can?+
Each RCVR contains the equivalent of 40 Montmorency tart cherries. That's roughly the amount used in clinical studies showing reduced inflammation and improved recovery.
Is tart cherry juice the same as tart cherry concentrate?+
No. Tart cherry juice is diluted and typically contains 25-30g of sugar per serving. Concentrate delivers the bioactive compounds - anthocyanins, melatonin, polyphenols - without the sugar load. RCVR uses concentrate with zero sugar.
Can tart cherry replace ibuprofen for soreness?+
Tart cherry anthocyanins inhibit the same COX-1 and COX-2 enzymes as ibuprofen, but the effect is milder and takes longer to build. Multiple studies show reduced DOMS and lower inflammatory markers (IL-6, CRP) over 48-72 hours. It's not a direct swap for acute pain, but for ongoing recovery support, the evidence is strong - without the GI side effects.
Does tart cherry actually help with sleep?+
Yes. Montmorency tart cherries are one of the few natural food sources of melatonin. A 2010 study in the Journal of Medicinal Food found significant reductions in wakefulness after sleep onset in adults with insomnia. The effect is modest compared to pharmaceutical sleep aids, but it stacks with the L-theanine and magnesium bisglycinate also in RCVR.
Related Reading
3 Ingredients. Clinical Doses. No BS.
RCVR is a sparkling tart cherry recovery drink with 3 clinically-dosed active ingredients. Try it risk-free with our 30-day guarantee.