Safe Dosage of Anthocyanins & Tart Cherry Extract

Safe Dosage of Anthocyanins & Tart Cherry Extract

Upper Tolerable Daily Limit of Intake of Purified Anthocyanins or Tart Cherry Extract

Anthocyanins are a type of flavonoid, a class of compounds with antioxidant effects. Flavonoids are a diverse group of phytonutrients (plant chemicals) found in many fruits and vegetables that are known for their health benefits. Antioxidants are substances that may protect your cells against free radicals, which may play a role in heart disease, cancer and other diseases. 

Anthocyanins are found in a variety of plants, including fruits, vegetables, and grains. In other words, they are a part of the normal food supply. They have been consumed for millions of years. Tart cherry extract is simply a concentrated source of anthocyanins. While there are no established upper tolerable daily limits for purified anthocyanins or tart cherry extract set by regulatory bodies like the FDA or EFSA, some studies and expert opinions can help determine safe intake levels.

Established Upper Tolerable Daily Limits

There are no established upper tolerable daily limits for purified anthocyanins or tart cherry extract set by regulatory bodies like the FDA or EFSA1. The FDA has not established a specific upper limit for anthocyanins3.

Safety and Tolerable Intake of Purified Anthocyanins

Anthocyanins are generally considered safe when consumed through food4. Even in supplement form, anthocyanins are generally considered safe4. However, there are no guidelines for the recommended dosage of anthocyanin supplements4. More research is needed to establish safe dosage information for all people4.

The Joint FAO/WHO Expert Committee on Food Additives has established an acceptable daily intake of 2.5 mg/kg per day for anthocyanins from grape-skin extracts, but not for anthocyanins in general5. Animal studies have not identified any toxic effects of anthocyanins (from currants, blueberries, and/or elderberries) at amounts of 20 mg/kg per day in rats, 25 mg/kg per day in mice, >3 g/day for 15 or 90 days in guinea pigs and rats, >2.4% body weight in beagle dogs, and 9 g/kg per day over 3 generations in rats, mice, and rabbits5. 2.5mg/kg per day would equal about 202mg for a 180-pound person, 3g/day would be 243,000 mg per day (243 grams), 9g per kg per day would be 729,000mg per day (729g). 1500mg is a relatively low dose compared to tolerable limits tested.

Anthocyanin supplements may provide larger quantities of polyphenols than you would typically get from a healthy diet6. Animal studies indicate that high-dose polyphenol supplements may damage your kidneys, cause tumors, or unbalance your thyroid hormones6. Polyphenol supplements may also interact with medications and lower the absorption of certain nutrients from your diet6.

Safety and Tolerable Intake of Tart Cherry Extract

The National Institutes of Health (NIH) Office of Dietary Supplements reports there are no safety concerns associated with drinking up to 16 ounces of tart cherry juice or taking 480 milligrams of tart cherry extract capsules once per day for up to two weeks in regards to sleep7. Some people might have diarrhea after taking tart cherry products. Potential side effects of tart cherry juice consumption may include gastrointestinal symptoms like nausea, vomiting, and diarrhea9. Cherries are associated with allergic reactions in some individuals, and many people who are allergic to birch pollen are also allergic to certain types of cherries9. If you are taking blood thinners, antibiotics, or corticosteroids, you should talk to your doctor before drinking tart cherry juice since it can interact with these and other medications10. If you have diabetes, the juice's natural sugar content—and any added sugar—can negatively impact your blood sugar level10.

Recommended Daily Intake of Anthocyanins

There is no Dietary Reference Intake (DRI) for anthocyanins from food4. However, a joint committee comprising the Food and Agriculture Organization of the United Nations (FAO) and the World Health Organization (WHO) has established 2.5 milligrams per kilogram (mg/kg) of anthocyanins as an acceptable daily intake4. However, this recommendation applies to anthocyanins from grape skin extracts, not anthocyanins in general4. It is important to note that the acceptable daily intake of anthocyanins may vary depending on the source and type of anthocyanin.

The average daily intake of anthocyanins is estimated to be around 12.5 mg/day/person in the United States11. Of the different aglycones, cyanidin, delphinidin, and malvidin were estimated to contribute 45%, 21%, and 15%, respectively, of the total anthocyanin intake11. Nonacylated contributed 77% compared to 23% from acylated anthocyanins11. 12.5mg/kg would be about 12.5x81=1012.5mg per day, assuming a good diet filled with colorful fruits.

Recommended Daily Intake of Tart Cherry Extract

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Tart cherry juice is commonly consumed by adults in doses of 240–480 mL by mouth daily12. The most common dosage for tart cherry juice concentrate is 30 mL, consumed twice per day (60 mL total)13. The most common dosages for tart cherry juice are 237 mL or 355 mL, consumed twice per day (474–710 mL total)13.
To improve sleep, the most common dosage is either 30 mL of tart cherry juice concentrate or 237 mL of tart cherry juice, consumed twice per day, with one dose in the morning and the other 1–2 hours before bed13. We don’t typically recommend juice due to the high levels of fructose associated with this form.

Expert Opinions and Recommendations on Safe Intake Levels

The Joint FAO/WHO Expert Committee on Food Additives has established an acceptable daily intake of 2.5 mg/kg per day for anthocyanins from grape-skin extracts but not for anthocyanins in general5. The European Food Safety Authority concluded that the currently available toxicological database was inadequate to establish a numerically acceptable daily intake for anthocyanins5.

For tart cherry extract, one 480 mg capsule once or twice daily is sometimes the recommended dosage, or as recommended by a healthcare practitioner14. There is no consensus, no established upper limit for tolerability, and no significant adverse events reported in animal studies at very high levels.

Conclusion

While there are no established upper tolerable daily limits for purified anthocyanins or tart cherry extract, it is generally considered safe to consume anthocyanins through food. For supplements, it is important to follow the recommended dosage on the product label and consult with a healthcare provider to ensure that the supplement and dosage are appropriate for your individual needs.

Despite the absence of definitive upper limits, evidence suggests that moderate consumption of purified anthocyanins and tart cherry extract is generally safe. However, further research is needed to establish specific upper tolerable limits and fully understand the potential long-term effects of high-dose consumption. It is important to note that the acceptable daily intake of anthocyanins may vary depending on the source and type of anthocyanin. More research is needed to establish definitive upper tolerable limits and fully understand the potential long-term effects of high-dose anthocyanin and tart cherry extract consumption.

Works cited

1. 73.169 - CFR - Code of Federal Regulations Title 21 - FDA, accessed January 8, 2025, https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/cfrsearch.cfm?fr=73.169

2. Overview on Tolerable Upper Intake Levels as derived by the Scientific Committee on Food (SCF) and the EFSA Panel on, accessed January 8, 2025, https://www.efsa.europa.eu/sites/default/files/2024-05/ul-summary-report.pdf

3. Guidance for Industry: Action Levels for Poisonous or Deleterious Substances in Human Food and Animal Feed | FDA, accessed January 8, 2025, https://www.fda.gov/regulatory-information/search-fda-guidance-documents/guidance-industry-action-levels-poisonous-or-deleterious-substances-human-food-and-animal-feed

4. Anthocyanins Benefits: Potential Uses and Food Sources, accessed January 8, 2025, https://www.verywellhealth.com/anthocyanins-benefits-89522

5. Anthocyanins - PMC, accessed January 8, 2025, https://pmc.ncbi.nlm.nih.gov/articles/PMC4561837/

6. Anthocyanin: Foods, Benefits, Side Effects, and Supplements - Healthline, accessed January 8, 2025, https://www.healthline.com/nutrition/anthocyanin

7. Does Tart Cherry Juice Promote Better Sleep? - Sleep Foundation, accessed January 8, 2025, https://www.sleepfoundation.org/nutrition/tart-cherry-juice

8. TART CHERRY: Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews - WebMD, accessed January 8, 2025, https://www.webmd.com/vitamins/ai/ingredientmono-771/tart-cherry

9. Should You Use Tart Cherry Juice For Sleep? - Poison Control, accessed January 8, 2025, https://www.poison.org/articles/should-you-use-tart-cherry-juice-for-sleep

10. Tart cherry juice benefits: Do they live up to the hype? | OSF HealthCare, accessed January 8, 2025, https://www.osfhealthcare.org/blog/tart-cherry-juice-benefits-do-they-live-up-to-the-hype/

11. Concentrations of Anthocyanins in Common Foods in the United States and Estimation of Normal Consumption - USDA ARS, accessed January 8, 2025, https://www.ars.usda.gov/ARSUserFiles/80400525/articles/jafc54_4069-4075.pdf

12. TART CHERRY: Overview, Uses, Side Effects, Precautions ..., accessed January 8, 2025, https://www.webmd.com/vitamins/ai/ingredientmono-771/tart-cherry#:~:text=TART%20CHERRY%20overview.-,Dosing,480%20mL%20by%20mouth%20daily.

13. Tart Cherry Juice benefits, dosage, and side effects - Examine.com, accessed January 8, 2025, https://examine.com/supplements/tart-cherry-juice/

14. Tart Cherry: Juice vs Extract, Benefits & Recipe - Life Extension, accessed January 8, 2025, https://www.lifeextension.com/wellness/antioxidants/tart-cherry-extract-benefits-recipe

Dr. Meredith Warner, Orthopedic Surgeon

ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.


She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.


At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:


  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation
!