Vistula Sour Cherries: polyphenols and sports performance

Biochemical profile and excellent varieties

Sweet cherries (Prunus avium) and sour ones (Prunus cerasus), or sour cherries, include more than a hundred cultivars and have always been highly appreciated for their sensory qualities. The leading producer is Turkey, followed by the USA, Iran, and Italy. The main varieties are Bing for sweet cherries and Montmorency for sour cherries, mainly used for making sweets and desserts. The variety Montmorency, which accounts for about 75% of US production, has been used in most clinical studies published so far (Kelley et al., 2018).

The biochemical profile of  sour cherries (Prunus cerasus) has attracted researchers' interest due to significant amounts of micronutrients – such as potassium and vitamin C – and  bioactive compounds, such as polyphenols (anthocyanins) and melatonin, as well as tryptophan and carotenoids. The total content of  polyphenols in sour cherries ranges between 143 and 2140 mg per serving, while the anthocyanins vary from 15 to 547 mg depending on the product form (juice, powder, concentrate) and processing method (Colletti et al., 2025). Among the different product forms,  frozen sour cherries show the highest absolute concentrations of anthocyanins, while processing into concentrated juice or dried forms reduces their content by 67-78% compared to fresh frozen product (Jawad et al., 2025).

The  anthocyanins identified in sour cherries include cyanidin-3-glucosylrutinoside, the predominant compound, followed by cyanidin-3-rutinoside, cyanidin sophoroside, and peonidin-3-glucoside. Sour cherries also contain  flavonols (quercetin, kaempferol, myricetin, isorhamnetin),  flavan-3-ols and phenolic acids, which collectively contribute to their antioxidant and anti-inflammatory properties (Jawad et al., 2025).

The consumption of sour cherries has been associated with improvement in conditions of various non-communicable diseases (NCDs), such as diabetes, arthritis, hypertension, cardiovascular and neurodegenerative diseases. Their extracts have shown effects through several molecular mechanisms including modulation of oxidative stress, reduction of cytokine-mediated inflammation, and improvement of vascular function (Jawad et al., 2025).

Bioactivity and molecular targets in athletes

Several studies – not yet evaluated by EFSA (European Food Safety Authority), in the absence of requests for authorization of specific 'health claims' pursuant to Regulation (EC) No 1924/06 – associate the intake of polyphenols of sour cherries (Prunus cerasus) with improvement of physical activity or post-exercise recovery. Polyphenol-enriched extracts, in particular, show a potential positive effect on strength training, aerobic exercise, and performance in various sports (Colletti et al., 2025).

Mechanisms of action

The anthocyanins of sour cherries exert their beneficial effects through multiple molecular mechanisms:

• modulation of the NF-κB pathway: anthocyanins suppress the nuclear factor kappa-B (NF-κB), a key transcription factor that regulates the expression of over 100 genes involved in the immune response. Studies  in vitro e in vivo have shown that sour cherry anthocyanins inhibit the translocation of the NF-κB p65 subunit from the cytoplasm to the nucleus, significantly reducing the production of pro-inflammatory cytokines such as interleukin-6 (IL-6), interleukin-8 (IL-8), and tumor necrosis factor-alpha (TNF-α) (Jayarathne et al., 2018; Seymour et al., 2018; Mansoori et al., 2021);

• inhibition of cyclooxygenases: studies  in vitro have shown that these compounds inhibit the activity of cyclooxygenases (COX-1 and COX-2), key enzymes in the production of pro-inflammatory mediators, with efficacy comparable to that of non-steroidal anti-inflammatory drugs but without negatively interfering with muscle adaptation to training (Colletti et al., 2025);

• induction of endogenous antioxidant enzymesBesides the direct antioxidant action as a free radical scavenger, cherry anthocyanins stimulate the expression of endogenous antioxidant enzymes through the activation of the transcription factor Nrf2 (Nuclear Factor Erythroid 2-Related Factor 2). This pathway increases the expression of superoxide dismutase (SOD), catalase (CAT), glutathione peroxidase (GPx), and heme oxygenase-1 (HO-1), enhancing the body's intrinsic ability to counteract oxidative stress (Nemes et al., 2019; Decot et al., 2023; Brunetti etal., 2023). Studies on animal models have shown that supplementation with cherry extracts rich in anthocyanins significantly increases SOD and catalase activity, improving the overall redox state (Jawad et al., 2025).

Strength training and muscle recovery

A recent meta-analysis conducted on 10 randomized clinical trials quantified the effects of administration of  sour cherry juice (Prunus cerasus) on exercise-induced muscle damage (Dehghani et al., 2025). The results showed that intake of sour cherry juice significantly improves maximal voluntary isometric contraction (MVIC), indicating a faster recovery of muscle function. The analysis also highlighted significant reductions in inflammatory cytokines IL-6 (mean difference: -0.4 pg/ml) and IL-8 (mean difference: -0.3 pg/ml), while no significant changes were found in creatine kinase (CK), C-reactive protein (CRP), IL-1β, or TNF-α levels. The dose-response analysis revealed a significant nonlinear association between daily sour cherry juice dosage and the effect on MVIC.

Intake of sour cherry anthocyanins in the form of extract or juice (approximately 100-500 mg) has shown effects in  reducing strength loss during eccentric exercises such as elbow flexions or knee extensions. In a crossover study on 10 well-trained athletes, supplementation with 30 ml of sour cherry concentrate Montmorency for 7 days accelerated the  recovery of maximal voluntary strength at 24 and 48 hours post-exercise, while reducing markers of oxidative damage (Bowtell et al., 2011).

Aerobic and endurance exercises

It has been shown that consumption of sour cherry juice 5 days before, during, and 2 days after a marathon significantly increases total antioxidant status, reduces lipid peroxidation (measured by thiobarbituric acid reactive substances, TBARS), attenuates cytokine (IL-6) and CRP levels, and improves isometric strength of the knee extensors compared to placebo (Howatson et al., 2010).

A controlled study on 27 runners and triathletes showed that supplementation with 480 mg/day of  sour cherry powder CherryPURE® (equivalent to about 991 mg of phenolic compounds and 66 mg of anthocyanins) for 10 days, including race day of a half marathon, significantly reduced markers of muscle catabolism and physiological stress. Specifically, the supplementation group showed attenuated levels of IL-6 and serum cortisol in the post-race recovery phase, along with improved maintenance of redox balance (Levers et al., 2016).

Similar results were obtained in participants who consumed sour cherry juice in the 7 days precedingcompetition. After the race, the cherry juice group reported significantly less pain sensation and greater satisfaction in pain reduction compared to placebo. However, in these cases, sour cherry juice did not significantly reduce biomarkers of muscle damage expressed as creatine kinase and lactate dehydrogenase, suggesting that perceived benefits may be mediated more by inflammation modulation than by reduction of structural damage (Howatson et al., 2010).

Cycling and time trial performance

Sour cherry extracts have shown ergogenic effects in cycling. A controlled crossover study on 8 trained cyclists demonstrated that supplementation with sour cherry powder Montmorency (257 mg/day of anthocyanins) for 7 days significantly improved the completion time of a 15 km time trial by 4.6% compared to placebo (1506 ± 86 s vs 1580 ± 102 s, p = 0.004). The  performance improvement was accompanied by anincreased muscle oxygenation baseline and significantly higher blood lactate levels during submaximal exercise, suggesting that the vasoactive properties of sour cherry polyphenols may improve muscle perfusion (Brownrigg et al., 2019).

The  timing of supplementation is critical for performance optimization. A recent study compared different administration timings (30, 90, and 150 minutes before exercise) in trained cyclists, showing that supplementation with sour cherry concentrate Montmorency 90 minutes before exercise significantly improved performance in a 15 km time trial in trained cyclists. Plasma phenolic metabolites (ferulic acid and vanillic acid) reached maximal levels during exercise with the 90-minute timing, supporting the hypothesis of an optimal dose-timing effect (Wangdi et al., 2024).

Consumption of 30 ml of Montmorency cherry juice in cyclists, 1.5 hours before 6 minutes of moderate and high intensity cycling followed by a 60-second maximal sprint, was shown to improve total work completed during the sprint (21 vs 19 kJ) and peak power in the first 20 seconds (363 vs 330 W), although no differences were reported in time to exhaustion (Keane et al., 2018).

A meta-analysis conducted by Gao and Chilibeck (2020) on 10 studies involving 147 participants concluded that supplementation with  Montmorency cherry concentrate in the form of juice or powder significantly improves performance in endurance exercises  in various sporting disciplines. The included studies evaluated performance in swimming (distance covered in shuttle test), cycling (time to exhaustion at high intensity, total work, 10-20 km time trial) and running (marathon or half marathon completion times). The total daily anthocyanin dose consumed ranged from 66 to 2760 mg.

In a study on cyclists undergoing  prolonged intermittent exercise, supplementation with 30 ml of black cherry concentrate Montmorency twice daily for 7 days pre-exercise and 2 days post-exercise significantly reduced levels of IL-6, high-sensitivity C-reactive protein (hs-CRP), and lipid hydroperoxide (LOOH), markers of systemic inflammation and oxidative stress (Bell et al., 2014).

Applications in other sports

Aquatic sportsA group of water polo athletes treated with 90 ml/day of Montmorency cherry concentrate juice or placebo for 6 days showed no differences in performance, recovery, and inflammatory serum markers (IL-6, CRP, uric acid, and F2-Isoprostane). This result can partly be explained by the discrepancy between muscle damage induced by physical exercise in water compared to land sports: aquatic protocols may indeed reduce myocyte degradation due to the buoyancy and cooling effect of water (Hillman et al., 2019).

The primacy of the cultivar Vistula and the Squires research

Thesour cherry, or sour cherry (Prunus cerasus), has been the subject of specific studies to evaluate its contribution to physical performance, thanks to thehigh polyphenol content and their  bioavailability, along with other phytochemicals. Significant differences in the contents of these substances were found in relation to the cultivars, the fruit ripening stage, cultivation conditions, and agricultural practices (Jawad et al., 2025).

The variety  Vistula (also known as Nadwiślanka) is distinguished by an exceptionally high content of bioactive compounds. Comparative analyses have shown that sour cherries Vistula contain  six times more anthocyanins, more than double the total polyphenols e three times more chlorogenic acid compared to the cultivar Montmorency, traditionally used in scientific research (Iprona, 2025). This higher concentration of active principles is due to the specific pedoclimatic conditions of the cultivation areas along the Vistula river in Poland, where fertile soil and reduced incidence of spring frosts promote the accumulation of secondary metabolites in the fruits. The variety Vistula has, among other things, obtained the PDO (Protected Designation of Origin) recognition within the European framework for quality products.

For these reasons, the variety  Vistula is widely used in functional foods, dietary supplements, and nutraceutical products. The company Iprona Lana S.p.A. in South Tyrol (Italy) has commissioned several studies to evaluate the effect of its own extract CherryCraft®, derived from the cultivar  Vistula. The results showed:

• the  bioavailability of phenolic compounds in plasma, with detection of cyanidin-3-O-glucoside (C3G), cyanidin-3-O-rutinoside (C3R) and vanillic acid. Plasma concentration peaks occurred at 1-3 hours post-ingestion for the high dose. The metabolomic study identified significant changes in key metabolites related to energy metabolism and oxidative stress (Squires et al., 2024a);

• in an acute dosing feasibility study, after 40 contractions (5 sets of 8 repetitions) of maximal elbow flexor stretch, the intake of the extract of Vistula (5.1 g of spray-dried extract containing 132.3 mg of anthocyanins and 611.9 mg of polyphenols) did not significantly improve muscle recovery in the 72-hour time window. The authors concluded that different doses and longer supplementation protocols will need to be tested to identify the adequate concentration for muscle damage mitigation (Squires et al., 2024b);

• i runner who completed a rolling course of  marathon benefited from the consumption of extract of  Vistula, with a  reduction of inflammation indices and favorable changes in muscle damage markers. Specifically, the study showed reductions in pro-inflammatory cytokine levels and a better maintenance of muscle function during the recovery post-marathon (Squires et al., 2026).

IPT Innovation: mechanical ultrafiltration and purity

The CherryCraft® extract is produced using a proprietary process called Iprona Polyphenol Technology (IPT), a technology of  molecular ultrafiltration completely mechanical and free of chemical solvents. The process is based on the use of specialized membranes with different pore sizes that separate the molecules of pressed sour cherry juice into two distinct streams based on their molecular size (Iprona, 2020).

In the main stream are  concentrate high molecular weight molecules, including:

• anthocyanins (cyanidin-3-glucosylrutinoside, cyanidin-3-rutinoside);

• polyphenols (chlorogenic acid, neochlorogenic acid, flavanols);

• polysaccharides and components of the fruit matrix

In the second stream, instead,  molecules with low molecular weight are removed, such as:

• glucose and other simple sugars;

• sodium, chlorides and other mineral salts;

• Water in excess.

This method allows obtaining a  standardized extract standardized (at 12%, 14%, or 18% total polyphenols depending on the specification) with a  concentration up to six times higher of anthocyanins compared to the fresh fruit, while maintaining the integrity of the original fruit matrix - including flavor, aroma, and complete nutritional profile – without resorting to solvents such as methanol, butanol, or ethanol used in traditional methods. IPT technology also preserves the synergy between polyphenols and high molecular weight fractions, crucial for the biological efficacy of the extract.

Extracts obtained through IPT are particularly low in chlorides and other undesirable minerals in finished products, representing a significant advantage compared to extracts obtained with ethanol (Iprona, 2020).

Dosages and supplementation protocols

Based on the scientific literature, the most commonly used and evidence-supported supplementation protocols (Colletti et al., 2025) include:

• capsules or powder: 200-500 mg/day of powdered sour cherry extract (containing 66-257 mg of anthocyanins);

• juice concentrate: 60-90 ml/day of diluted sour cherry juice concentrate with 100-510 ml of water (containing about 550-820 mg of anthocyanins);

• juice: 300-473 ml/day of sour cherry juice (containing about 80 mg of anthocyanins).

The  pre-loading (pre-loading) is recommended to optimize benefits: supplementation should begin 3-7 days before the competitive event or intensive training and continue for 2 days after to support recovery (Vitale et al., 2017).

Dermocosmetic synergies and pit upcycling

The use of sour cherries is broad in other sectors, such as cosmetics, where various edible and non-edible parts of the fruit, such as the pit, can be used to make  cosmetic products with high antioxidant properties for the skin. Recent studies have shown that extracts of the  sour cherry pit (Prunus cerasus) protect human skin cells against oxidative stress through the upregulation of catalase and superoxide dismutase enzymes and the downregulation of nitric oxide synthase, offering potential for  the valorization of by-products of the food industry (Decot et al., 2023).

Various parts of the species  Prunus (fruit, flower, bud, seed, wood) and their extracts are part of the  permitted cosmetic ingredients for use in product labeling, as reported in the European Union cosmetic ingredients database (CosIng, COSmetic INGredients). This demonstrates the potential of these fruits thanks to their content of antioxidant compounds with dermocosmetic applications.

Preliminary conclusions

The transition from the traditional diet to elite sports nutraceuticals finds in sour cherries a model of documented efficacy. The superiority of the variety Vistula, combined with IPT ultrafiltration technology, redefines the standards of polyphenol bioavailability. This approach, which integrates the protection of European biodiversity with mechanical innovation, opens new frontiers not only in athletic performance but also in the integral valorization of the fruit from a circular economy perspective.

Dario Dongo

Photo by Sena

References

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