Omega-3 (EPA/DHA) vs Tart Cherry Extract

Mechanism

EPA and DHA incorporate into cell membrane phospholipids, modulating membrane fluidity and lipid raft signaling. EPA competitively inhibits arachidonic acid conversion via COX-2 and 5-LOX, reducing pro-inflammatory eicosanoids (PGE2, LTB4) while generating anti-inflammatory resolvins and protectins. DHA is critical for neuronal membrane integrity, modulating BDNF expression and synaptic plasticity via Nrf2 and NF-kB pathways.

Standard Dosing

2-4g combined EPA/DHA daily (targeting 2:1 EPA:DHA ratio for inflammation; 1:1 for cognitive)

Timing

With meals containing fat for absorption. Split dose AM/PM.

Cycle Duration

ongoing

Side Effects

• Fishy burps/aftertaste
• Mild GI upset
• Loose stools at high doses
• Potential increased LDL in some individuals

Contraindications

• Active bleeding disorders
• Scheduled surgery (discontinue 2 weeks prior)
• Fish/shellfish allergy (use algal-derived)

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Mechanism

Tart cherry (Prunus cerasus) is rich in anthocyanins (cyanidin-3-glucoside, cyanidin-3-rutinoside) and proanthocyanidins that inhibit COX-1 and COX-2 enzymes (comparable to ibuprofen in in vitro studies), suppress NF-kB-mediated inflammatory signaling, and scavenge reactive oxygen and nitrogen species. Tart cherry also contains natural melatonin (13.5 ng/g) and tryptophan, supporting sleep quality. The anti-inflammatory and antioxidant effects reduce exercise-induced muscle damage (EIMD) markers (CRP, IL-6, creatine kinase) and accelerate recovery of muscle function post-exercise.

Standard Dosing

480-960mg tart cherry extract daily or 8-12 oz tart cherry juice concentrate

Timing

Split AM/PM. Begin 4-5 days before anticipated intense training or competition for maximal protective effect. Continue 2-3 days after.

Cycle Duration

Event-based (4-7 day windows around intense training) or ongoing at lower dose

Side Effects

• GI discomfort at high juice volumes
• Potential blood sugar impact (juice form — extract has minimal sugar)
• Staining of teeth/clothing from juice

Contraindications

• None significant. Diabetics should consider sugar content of juice form.

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