Tart Cherry (Montmorency)
Montmorency tart cherries contain melatonin naturally, plus anthocyanins and a stack of other polyphenols. The proposed mechanism has two parts. First, a small direct dose of melatonin feeds straight into your circadian signaling. Second, the cherries inhibit tryptophan degradation by acting on indoleamine 2,3-dioxygenase, which can leave more serotonin and melatonin available for your body to use. Anti-inflammatory activity comes along for the ride. A tart little fruit doing sleep chemistry.
Evidence
Emerging, and that's the current ceiling. Several small randomized, placebo-controlled trials of tart cherry juice or concentrate show modest gains in total sleep time and sleep efficiency, including in older adults with insomnia, backed by supportive shifts in melatonin and tryptophan markers. But the sample sizes are small, the products and doses vary trial to trial, and some results don't agree with each other. Encouraging. Not the final word yet.
Interactions
Contains natural melatonin, so it may add to the effects of melatonin supplements and sedatives (additive drowsiness). Theoretical additive effect with anticoagulants/antiplatelets via polyphenols. The juice adds sugar and calories, which is relevant for people managing blood sugar or on glucose-lowering medication.
Cautions
Generally well tolerated; the juice is acidic and calorie- and sugar-containing, which matters for dental health, weight, and diabetes management. Choose unsweetened Montmorency products. Limited data in pregnancy and breastfeeding. This is a neutral reference and makes no cure claims.
Food sources
Montmorency (sour/tart) cherries themselves, whole, dried, frozen, or as unsweetened juice and concentrate.
