Tart Cherries

Food · Fruit · Food, Typed Supps

One of the few foods that naturally contains measurable melatonin.

Stage by stage

Intake (Anthocyanins & melatonin released): Chewing releases anthocyanin pigments and small amounts of naturally occurring melatonin.
Stomach (Compounds released): Digestion releases these compounds alongside natural sugars.
Small intestine (Absorbed): Anthocyanins and melatonin are absorbed, though in much smaller amounts than a melatonin supplement provides.
Sleep & inflammatory pathways (Modest studied effects): Studied for modest effects on sleep quality and exercise-related muscle soreness.

Timing

Often consumed as concentrated juice in the evening, or after exercise for recovery-related use.

Time to effect

Days: Consistent use for any reported sleep or recovery effect in studies.

Allergens

None of the fourteen major allergens. Derived from what this food is, not from a product label.

Eating patterns

Fits: Vegan, Vegetarian, Pescatarian, Halal, Kosher, Gluten-free.

In season

June to August in the northern hemisphere, December to February in the southern.

Satiety

167 on the satiety index, where white bread is 100 — high. Modelled from the Holt et al. (1995) measurements.

Environmental footprint

1.1 kg CO2e and 199 litres of freshwater per kg, matched to "Other fruit" in Poore & Nemecek (2018), Science 360.

Cost band

Mid — roughly £9 per kg, as a band midpoint rather than a price.

Key nutrients

Anthocyanins
Naturally occurring melatonin (small amounts)
Vitamin C

Nutrition per 100g

Calories: 50
Protein: 1g
Carbohydrate: 12.2g
of which sugars: 8.5g
Fat: 0.3g
of which saturated: 0.1g
Fibre: 1.6g
Sodium: 3mg

Food vs. supplement

Tart cherry juice contains measurable but small amounts of melatonin — far less per serving than a standard melatonin supplement, though studies on tart cherry juice and sleep have shown modest benefits, possibly through multiple mechanisms beyond melatonin alone.

Kitchen tip

Tart cherry juice concentrate is the form most studied for recovery and sleep - fresh sweet cherries have a different, milder effect.

Common myth

“Tart cherry juice contains as much melatonin as a supplement.” In reality: The melatonin content is real but far smaller than a standard supplement dose — any sleep benefit likely involves other compounds too, not melatonin alone.