4 Benefits Of Tart Cherry Juice & How It Compares To Other Fruit Juices

Over the last decade, an increasing number of studies have investigated the potential benefits of tart cherry juice on various aspects of performance, including muscle damage, sleep, pain, vascular function, and antioxidant activity. But is the tart drink all it's cracked up to be—and who should be sipping it?

Many people drink tart cherry juice, derived from Montmorency cherries, because of its potential to alleviate inflammation and aid in sleep regulation, thanks to its rich content of antioxidants, flavonoids, and naturally occurring melatonin.

Known for their vibrant red color, Montmorency cherries have a distinct sweet and sour taste. 

While tart cherries naturally contain melatonin, it would take 50 pounds of cherries (over 2,700 fresh cherries) to get the physiological dose of 0.3 milligram of melatonin to initiate sleep. Some people swear they notice a difference in sleep quality and duration when taking tart cherry juice, but it won't work for everyone, as shown in this anecdotal experience. 

"[Tart cherries] also contain tryptophan, an amino acid that is a precursor to both serotonin and melatonin," says Lauren Torrisi-Gorra, M.S., R.D., a registered dietitian. "One small study found that sleep quality improved over the course of a week3, with participants taking 30 milliliters (roughly 2 tablespoons) of Montmorency cherry concentrate within waking and again in the evening."

"A small, preclinical study found that tart cherry juice improved sleep time and efficiency4, with participants drinking 1 cup of tart cherry juice twice daily," Torrisi adds. Another small study that included elite female athletes found that 30-mL servings of tart cherry concentrate improved the players' sleep quality but did not change melatonin levels5.

Given this research, Wendy M. Troxel, Ph.D., a clinical psychologist and sleep specialist, recommends combining tart cherry juice with good sleep habits. 

"It's important to recognize that the benefits of drinking tart cherry juice are far less significant than following behavioral strategies that have been proven to improve sleep, such as following a consistent sleep-wake schedule and avoiding alcohol or caffeine," she says. "So while I don't see a downside in consuming tart cherry juice in moderation (a glass or two), a couple of hours before bedtime, it is unlikely to be the key to healthy sleep."

Several studies have investigated the effects of tart cherry juice on inflammation, muscle recovery, and performance with mixed results. 

A systematic review and meta-analysis6 found that supplementing with tart cherry had a small beneficial effect in reducing muscle soreness, a moderate beneficial effect on the recovery of muscle strength, a moderate effect on muscle power, a large effect on the recovery of jump height, and a small effect on sprint time. These results indicate that consuming a tart cherry supplement can aid recovery from strenuous exercise. 

Supplementation has been shown to lessen pain and accelerate strength recovery after exercise7 and decrease blood markers of inflammation and oxidative stress. These improvements occur in both strength and endurance exercises. 

"Scientific research on red-colored plant foods like cherries suggests that these foods are helpful for their anti-inflammatory and antioxidant activities8," says Deanna Minich, M.S., Ph.D., CNS, a certified functional medicine practitioner (IFMCP). "[This is] likely due to their nutritional content, most notably polyphenols, which are potent antioxidants and inhibitors of cyclooxygenase enzymes (part of the inflammatory response)." 

The anti-inflammatory and antioxidant properties of tart cherry juice are important because inflammation contributes to several chronic conditions10, including high blood pressure, insulin resistance, arthritis, and cognitive disorders.

"Because [tart] cherries can help reduce inflammation, they can decrease the risk for many health conditions and diseases with inflammation as their foundational root cause, including cardiovascular disease and diabetes," says Minich. 

The exact amount of tart cherry juice you need to consume to reap these benefits and the best time of day for drinking it is still up for debate.    

"There is a range of tart cherry juice used for different populations for various indications, so it's difficult to give a defined quantity to experience health benefits, particularly since there is so much variety among the different juices and even individual needs," explains Minich. "In general, the research supports relatively small amounts (30-60 mL) of juice or concentrate within hours or days of exercise, although two 8-ounce (237-mL) servings per day have also been recommended."

For athletic populations, 8 to 12 ounces of tart cherry juice (1 ounce of concentrate)7 consumed twice daily at least four days before, the day of, and two days after an event or competition may be beneficial. But further research needs to be carried out to recommend an optimal dose.

When it comes to the form of tart cherry, more research needs to be done to investigate the effect of concentrated versus non-concentrated cherry juice and the efficiency of liquid versus powdered cherry juice.

"A tart cherry juice tends to contain more sugar than a powdered format. Additionally, supplemental powders are often standardized to specific compounds, so you are getting known amounts of actives," says Minich. "With juice, there may be more variability of vitamins, minerals, and phytonutrients based on the crop, the processing method, and even the storage method (e.g., packaging in transparent glass bottles that may result in the oxidation of compounds by the light over time)." 

The most common type of cherry used for making tart cherry juice is the Montmorency cherry, which is a specific variety of sour cherry.

"Montmorency cherries are favored for tart cherry juice because they contain higher levels of anthocyanins, which are antioxidants responsible for the fruit's red color and many of its health benefits," explains Thomason. "These anthocyanins have been linked to anti-inflammatory and antioxidant effects, as well as potential benefits for sleep, muscle recovery, and other health concerns."

While tart cherry juice, cranberry juice, pomegranate juice, and beetroot juice share some similarities in terms of color and polyphenol content, they have distinct antioxidant profiles. 

Tart cherry juice is particularly rich in anthocyanins and other polyphenols. Anthocyanins are known for their anti-inflammatory and antioxidant properties, which may help reduce oxidative stress and inflammation.

Although tart cherry juice is generally well-tolerated, there are a few side effects to be aware of.

Cherries are naturally high in sugar, and fruit juice consumption can lead to hyperglycemia (high blood sugar). Some brands also add sugar, so read labels carefully before buying. For best practice, we recommend consuming unsweetened (no added sugar) tart cherry juice with a meal so the meal's protein, fiber, or fat can slow the absorption of sugar from the juice. 

"Speak to your doctor if you are taking blood thinners, antibiotics, or corticosteroids since tart cherry juice may interact with these or other medications," adds Chaudhry. "Other potential side effects can be diarrhea and abdominal discomfort due to consuming an excess amount of a sugar alcohol, sorbitol, present in some fruits and plants that can be added to tart cherry juice."