Whole Supp Science Library #1

Welcome the first edition of the Whole Supp Science Library. One of our goals is to educate our consumer and be uber transparent while doing so. Within this section, you can nerd out on the scientific benefits of each of the ingredients within our Smart Food formulation.

Key Takeaways

• Tart Cherries: Scientifically proven to aid exercise recovery, improve sleep quality via melatonin regulation, and boost cognitive function.
• Spinach: Rich in thylakoids and lutein, supporting heart health, eye health, and increased satiety.
• Beetroot: Enhances both aerobic and resistance exercise performance while improving cardiovascular blood pressure.
• Evidence-Based: All benefits are backed by peer-reviewed clinical trials and randomised controlled studies.

Montmorency tart cherries

Key research papers

Paper Title:The Efficacy of Tart Cherry Juice in Aiding Recovery After Intermittent Exercise (2020) -

Exercise Recovery

Tart cherries boost recovery following bouts of exercise.

Paper Title: Polyphenol-rich tart cherries (Prunus Cerasus, cv Montmorency) improve sustained attention, feelings of alertness and mental fatigue and influence the plasma metabolome in middle-aged adults: a randomised, placebo-controlled trial (2022)

Brain Function

Tart cherries improve attributes of your brain function, including improved attention, alertness and reduced mental fatigue.

Paper Title:Impact of tart cherry juice on systolic blood pressure and low-density lipoprotein cholesterol in older adults: a randomised controlled trial (2018)

Cardiovascular Health

Tart cherry supplementation improves cardiovascular health, by lowering your systolic blood pressure & LDL cholesterol levels in your blood.

Paper Title: Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality (2012)

Improved Sleep

Note: Tart cherries improve sleep by regulating the sleep hormone melatonin, resulting in greater sleep quality & duration.

Spinach

Key research papers

Paper Title: Serum Antioxidant Capacity Is Increased by Consumption of Strawberries, Spinach, Red Wine or Vitamin C in Elderly Women

Antioxidant Capacity

Spinach increases antioxidant capacity through the intake of flavonoids.

Paper Title: Flavonoid-rich apples and nitrate-rich spinach augment nitric oxide status and improve endothelial function in healthy men and women: a randomised controlled trial

Heart Health

Spinach improves heart health, through decreasing both systolic blood pressure & pulse pressure.

Paper Title: Thylakoids promote release of the satiety hormone cholecystokinin while reducing insulin in healthy humans

Hunger & Satiety

Components of spinach cause the release of regulatory hormones which decrease feelings of hunger and increase satiety.

Paper Title: Effects of Lutein Supplementation on Macular Pigment Optical Density and Visual Acuity in Patients with Age-Related Macular Degeneration ( https://iovs.arvojournals.org/article.aspx?articleid=2186933 )

Eye Health

Spinach contains high amounts of lutein which improve eye health, by preventing age-related degeneration function of the eyes.

Beetroot

Key research papers

Paper Title: Effect of beetroot juice on lowering blood pressure in free-living

Cardiovascular Health

Note: Beetroot improves cardiovascular health by reducing systolic blood pressure.

Paper Title: Effect of Acute Beetroot Juice Supplementation on Bench Press Power, Velocity and Repetition Volume

Resistance Exercise Performance

Beetroot boosts resistance exercise performance, through increasing our ability to produce power, speed & total number of repetitions.

Paper Title: Acute Dietary Nitrate Supplementation Improves Cycling Time Trial Performance

Aerobic Exercise Performance

Beetroot juice improves aerobic exercise performance, by improving our power output and lowering time trial performance.

Paper Title: Acute effect of a high nitrate diet on brain perfusion in older adults

Brain Function

Note: The nitrate content of beetroot boosts brain function, through increased blood flow to the region of the brain responsible for essential cognitive processes.

Frequently asked questions

When should I avoid drinking tart cherry juice?

Skip tart cherry juice or talk to your doctor first if you:

• Have diabetes or pre-diabetes. One 8 oz glass packs about 33 g natural sugar.
• Take blood-thinning medicine (warfarin, aspirin, clopidogrel). The juice’s anthocyanins can amplify bleeding risk.
• Are allergic to cherries or stone fruits.
• Have surgery scheduled within 2 weeks.

Bottom line: check with a healthcare pro if you manage a medical condition or take daily meds.

How much tart cherry juice should I drink per day?

Most research uses 8–12 oz (about 1–1.5 cups) of 100 % unsweetened Montmorency tart cherry juice daily.

• Prefer concentrate? Mix 2 Tbsp with water for a similar polyphenol load and less sugar.
• More than 12 oz adds calories and sugar without proven extra benefits.

Tip: Drink it within 60 min after training for recovery or 1 hour before bed for sleep support.

Can I take magnesium with tart cherry juice?

Yes, pairing the two is safe for most healthy adults and may boost sleep quality because:

• Tart cherries supply natural melatonin and antioxidants.
• Magnesium (200–400 mg glycinate or citrate) relaxes muscles and nerves.

Take them together about an hour before bed. Check with your doctor first if you have kidney disease or take heart or blood-pressure meds.

Is it OK to drink tart cherry juice every day?

For most healthy adults, a daily 8–12 oz glass is fine and can help:

• Cut muscle soreness by up to 30 % in some studies.
• Lower systolic blood pressure by about 5 mm Hg.
• Improve sleep duration by 30–40 minutes.

Watch the downsides: each glass has roughly 140–160 calories and 25–35 g sugar. Stick to the research-backed dose and choose unsweetened varieties.