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.

Within the BRAIN Diet framework, tart cherry juice is naturally rich in melatonin and shown to improve sleep duration [1].

Key Nutritional Highlights

• Reports on pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms [1]
• Tart cherry (and tart cherry juice) provides natural melatonin and polyphenols that support sleep duration and quality, relevant for ADHD sleep dysregulation. [1]
• Tart cherry juice is naturally rich in melatonin and shown to improve sleep duration.
• Tart cherry (and tart cherry juice) provides natural melatonin and polyphenols that support sleep duration and quality, relevant for ADHD sleep dysregulation.

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

no recipes found

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%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Juice, tart cherry, from concentrate, shelf-stable, FDC ID 2727589, API, per 100 g edible portion, last checked 2026-03-14

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

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Mg²⁺

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

K⁺

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Vitamin B9 (Folate; 5-MTHF)

One-carbon metabolism; methylation; homocysteine recycling

References

[1] Tart cherry juice: Naturally rich in melatonin and shown to improve sleep duration. Losso & Finley 2018. Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms