Tart Cherry
Overview
Tart cherry (and tart cherry juice) provides natural melatonin and polyphenols that support sleep duration and quality, relevant for ADHD sleep dysregulation. Tart cherry juice is naturally rich in melatonin and shown to improve sleep duration.
Recipes
Substances
1 substance in this food
Vitamin C (Ascorbate)
Antioxidant; supports iron absorption; neuronal SVCT2 transport
Preparation Notes
- Tart cherry juice can be consumed in evening
- Whole fruit provides fiber benefits
- Part of sleep-supportive evening nutrition strategy
- Natural alternative to melatonin supplements
Biological Target Matrix
| Biological Target | Substance | Therapeutic Areas | Mechanism of Action |
|---|---|---|---|
| Hormonal Response | Vitamin C (Ascorbate) | Supports norepinephrine synthesis as cofactor | |
| Inflammation | Vitamin C (Ascorbate) | Antioxidant properties; supports anti-inflammatory effects | |
| Neurochemical Balance | Vitamin C (Ascorbate) | Supports norepinephrine synthesis; transported in brain via SVCT2 | |
| Oxidative Stress | Vitamin C (Ascorbate) | Key water-soluble antioxidant; works within antioxidant network with vitamin E, CoQ10, and polyphenols | |
| Stress Response | Vitamin C (Ascorbate) | Supports stress response through antioxidant and neurochemical effects |
References
- Tart cherry juice: Naturally rich in melatonin and shown to improve sleep duration Losso et al. 2018
- Herbal teas (e.g. chamomile for apigenin, lemon balm, tart cherry juice)
- Evening(Wind-down, sleep prep): Tryptophan + complex carbs (pumpkin seeds + oats), Magnesium, taurine, L-theanine, Herbal teas (e.g. chamomile for apigenin, lemon balm, tart cherry juice)