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.
Food Context
Synergies
- Part of sleep-supportive evening nutrition strategy
Preparation
- Tart cherry juice can be consumed in evening
- Whole fruit provides fiber benefits
- Natural alternative to melatonin supplements
Recipes
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Protein | 0.1 g | — |
| Sugars | 10.9 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 0.2 mg | 1.1% |
| Zinc | 0 mg | 0.3% |
| Magnesium | 12.1 mg | 2.9% |
| Calcium | 16.2 mg | 1.6% |
| Potassium | 169.8 mg | 5% |
| Folate | 4.7 µg | 1.2% |
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
7 substances in this food
Vitamin C (Ascorbate)
Antioxidant; supports iron absorption; neuronal SVCT2 transport
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
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)