Effect of tart cherry juice (Prunus Cerasus) on melatonin levels and enhanced sleep quality
Abstract
Background Tart Montmorency cherries have been reported to contain high levels of phytochemicals including melatonin, a molecule critical in regulating the sleep-wake cycle in humans.Purpose The aim of our investigation was to ascertain whether ingestion of a tart cherry juice concentrate would increase the urinary melatonin levels in healthy adults and improve sleep quality.Methods In a randomised, double-blind, placebo-controlled, crossover design, 20 volunteers consumed either a placebo or tart cherry juice concentrate for 7 days. Measures of sleep quality recorded by actigraphy and subjective sleep questionnaires were completed. Sequential urine samples over 48 h were collected and urinary 6-sulfatoxymelatonin (major metabolite of melatonin) determined; cosinor analysis was used to determine melatonin circadian rhythm (mesor, acrophase and amplitude). In addition, total urinary melatonin content was determined over the sampled period. Trial differences were determined using a repeated measures ANOVA.Results Total melatonin content was significantly elevated (P < 0.05) in the cherry juice group, whilst no differences were shown between baseline and placebo trials. There were significant increases in time in bed, total sleep time and sleep efficiency total (P < 0.05) with cherry juice supplementation. Although there was no difference in timing of the melatonin circardian rhythm, there was a trend to a higher mesor and amplitude.Conclusions These data suggest that consumption of a tart cherry juice concentrate provides an increase in exogenous melatonin that is beneficial in improving sleep duration and quality in healthy men and women and might be of benefit in managing disturbed sleep.
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Since endogenous melatonin influences core temperature facilitating sleep, increased exogenous melatonin could affect changes in core temperature improving sleep quality.
“Since endogenous melatonin influences core temperature facilitating sleep, increased exogenous melatonin could affect changes in core temperature improving sleep quality [50].”
From Sleep and Nutrition Interactions: Implications for Athletes (2019) · cites this paper as [50]
In the intervention group, tart cherry juice supplementation significantly elevated total melatonin content, increased time in bed (+24 min), increased total sleep duration (+34 min), improved sleep efficiency (82.3%), and reduced daytime napping (-22%) (p < 0.05).
“In the intervention group tart cherry juice supplementation resulted in significantly elevated total melatonin content, increased time in bed (+24 min), increased total sleep duration (+34 min) improved sleep efficiency total (82.3%) and a significant reduction in daytime napping (–22%) (p < 0.05) [50].”
From Sleep and Nutrition Interactions: Implications for Athletes (2019) · cites this paper as [50]
Tart cherry juice supplementation increased circulating melatonin levels and improved sleep time and quality in healthy adults.
“This was the first investigation to demonstrate that tart cherry juice supplementation increased circulating melatonin levels and improved sleep time and quality in healthy adults.”
From Sleep and Nutrition Interactions: Implications for Athletes (2019) · cites this paper as [50]
The range of phenolic compounds in cherries, which have anti-inflammatory and antioxidant properties, may enhance post-exercise recovery as well as sleep.
“The range of phenolic compounds in cherries which have anti-inflammatory and antioxidant properties may enhance post exercise recovery as well as sleep [50].”
From Sleep and Nutrition Interactions: Implications for Athletes (2019) · cites this paper as [50]
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- Authors
- Howatson, G., Bell, P. G., Tallent, J., Middleton, B., McHugh, M. P., & Ellis, J.
- Affiliations
- University of Johannesburg (ZA)
- Northumbria University (GB)
- University of Surrey (GB)
- Lenox Hill Hospital (US)
- Corresponding author
- Howatson, Glyn
- Venue
- European Journal of Nutrition
- Published
- 2011-10-30
- Volume
- 51
- Issue
- 8
- Pages
- 909-916
- ISSN
- 1436-6207 (ISSN-L)
- 1436-6215
- OpenAlex
- W2130083497
- Cited by
- 230
- References
- 27
- Citations by year
- 2026: 15 · 2025: 23 · 2024: 19 · 2023: 22 · 2022: 21 · 2021: 22 · 2020: 22 · 2019: 19 · 2018: 19 · 2017: 6 · 2016: 7 · 2015: 17 · 2014: 11 · 2013: 7
- FWCI
- 2.66
- Type
- journal article
- Language
- en
- Open access
- closed
- Licence
- www.springer.com/tdm (tdm)
- Locations
- European Journal of Nutrition (publishedVersion)
- PubMed (publishedVersion)
- Open Research (University of Surrey) (submittedVersion)
- Surrey Research Insight Open Access (The University of Surrey) (submittedVersion)
- Nottingham Trent University's Institutional Repository (Nottingham Trent Repository) (submittedVersion)
- Northumbria Research Link (Northumbria University) (submittedVersion)
- Topics
- Life Sciences › Neuroscience › Endocrine and Autonomic Systems › Circadian rhythm and melatonin
- Social Sciences › Psychology › Experimental and Cognitive Psychology › Sleep and related disorders
- Social Sciences › Psychology › Experimental and Cognitive Psychology › Sleep and Work-Related Fatigue
- Keywords
- tart cherry juice, Montmorency cherry, sour cherry, melatonin, urinary 6-sulfatoxymelatonin, sleep quality, sleep duration, exogenous melatonin, dietary supplementation, sleep disorders
- MeSH terms
- Adolescent, Adult, Beverages, Double-Blind Method, Female, Fruit, Humans, Male, Melatonin, Surveys and Questionnaires, Sleep, Sleep Wake Disorders, Cross-Over Studies, Dietary Supplements, Prunus, Young Adult, Actigraphy
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