What Are The Health Benefits of Tart Cherry Juice?

Tart cherry juice is packed with naturally occurring compounds, making it a popular choice for those looking to support their sleep, recovery, and overall wellness. But does the science back up its benefits? In this article, we’ll explore the research on tart cherry juice and its potential role in supporting a healthy lifestyle.

If you’re like me and enjoy researching the science behind supplement ingredients, it’s worth noting that Cerasus vulgaris—which you’ll see on our label—is a synonym for Prunus cerasus, the name used in studies on tart cherry benefits.

What Is Tart Cherry Juice?

Tart cherry juice comes from sour cherries, known for their deep red color and naturally tart flavor. While both tart and sweet cherries contain beneficial plant compounds, tart cherries contain higher overall concentrations of certain bioactive compounds, including:

• Anthocyanins: These flavonoids, which give tart cherries their red-purple color, are found mainly in the skin and may support a balanced inflammatory response and cellular health. Tart cherry skins contain 36.5 to 76 mg of anthocyanins per 100 grams.
• Flavonols: Compounds like quercetin and kaempferol, found in tart cherries, are studied for their potential role in cardiovascular health and oxidative stress.
• Polyphenols: A diverse group of plant compounds, including anthocyanins and flavonols, that may be quickly absorbed by the body. Tart cherries also contain hydroxycinnamates, Flavin-3-ols, and procyanidin B-2. The polyphenol content of tart cherry juice can vary depending on growing conditions and processing methods.
• Melatonin: Tart cherries contain a small amount of melatonin, a hormone that helps regulate sleep. Melatonin levels vary from 2.1 ng/gram to 13.5 ng/gram of fresh weight.

Next, we’ll take a closer look at the potential health benefits of tart cherry juice.

What Does Tart Cherry Juice Do For Your Body?

Now that we’ve explored tart cherry juice’s concentration of bioactive compounds, let’s take a closer look at how these compounds might work in your body. While research is ongoing, tart cherry juice may offer various benefits, and in the following sections, we’ll break down what you might expect from incorporating it into your routine.

Exercise Recovery

Exercise, particularly intense training, causes oxidative stress, an increased inflammatory response, and a temporary decrease in muscle force production. It’s a natural part of working out and improving performance over time. To support recovery, some athletes are turning to tart cherry juice. A meta-analysis of 11 clinical trials explored the benefits of tart cherry juice on exercise recovery, and this is what they found.

Supports a healthy inflammatory response

Tart cherry juice’s polyphenolic compounds, including anthocyanins and flavonoids, may help support the body’s natural inflammatory response following exercise. Intense physical activity often leads to muscle soreness and discomfort, and by supporting the body’s natural response to this, tart cherry juice may help reduce muscle discomfort after strenuous workouts.

Tart cherry juice may also help support faster recovery after intense exercise by helping reduce certain blood markers linked to oxidative stress, like C-reactive protein and Thiobarbituric Acid Reactive Species. This may help you return to peak performance more quickly, crucial for maintaining consistent training schedules and competition readiness.

Supports blood flow and oxygen delivery

Tart cherry juice may also enhance blood flow and oxygen delivery to muscles during exercise, helping improve performance and speed up recovery. Research shows that tart cherry juice can stimulate nitric oxide production, which supports better circulation during physical activity.

This increase in blood flow can enhance oxygen delivery to working muscles, allowing them to handle the stress of exercise better and remove metabolic waste. As a result, this could support better performance and quicker recovery.

Improved sleep quality

Sleep is essential for recovery, and consuming tart cherry juice is associated with improved sleep quality, which can further enhance recovery. Better sleep during rest periods allows the body to repair and recharge more effectively after physical exertion. We’ll go more in-depth on the benefits of tart cherry for sleep next.

How much should you drink to support exercise recovery?

Research supports the following amounts to support your exercise recovery with tart cherry juice:

• 8 to 12 ounces  (237 to 355 mL) of tart cherry juice or 1 ounce of tart cherry concentrate twice daily.
  • Start a few days before an event and continue a few days after for optimal recovery.

For endurance athletes, studies recommend:

• 2 to 3 ounces (60 to 90 mL) of cherry juice concentrate daily (equivalent to 90 to 110 tart cherries when diluted with water).
• 10 to 16 ounces (300 to 473 mL)  of tart cherry juice daily, about 90 to 120 tart cherries.

For capsule or powder form, typical daily dosages range from 200 to 500 mg, each providing 66 to 256.8 mg of anthocyanins.

Interestingly, lower doses of tart cherry content (like 66 mg to 256.8 mg of anthocyanins) might provide positive recovery benefits, while higher doses have not shown as much additional effect.

For a convenient way to get the benefits of tart cherry juice, consider Magnesium Breakthrough Tart Cherry. Each serving combines the muscle recovery benefits of tart cherry powder with magnesium, which supports relaxation and better sleep. It’s an easy addition to your routine for improved recovery and wellness.

Sleep Support

Tart cherry juice shows promise for sleep support. A meta-analysis found that participants who consumed the equivalent of 100g of fresh cherries twice daily in various forms, including supplements and juice, experienced significant increases in total sleep time and sleep efficiency. One study even reported up to 84 extra minutes of sleep.

While tart cherry juice does contain melatonin, the hormone that helps regulate sleep, the amount in the juice is relatively low—about 0.135 μg in 100 grams of cherries. An average person produces about 30 μg daily, although melatonin supplements range between 0.5 (500 μg) and 5 mg (5000 μg) of melatonin for sleep support. So, tart cherries help improve sleep through more than just their melatonin content.

Research supports the idea that tart cherry juice increases melatonin levels and improves sleep. In one study, researchers had 20 healthy adults drink either tart 1 oz (30 mL) cherry juice concentrate diluted to 6.7 oz (200 mL) or a placebo twice daily for a week. They measured melatonin levels in urine and tracked sleep using movement sensors and questionnaires.

Those who drank tart cherry juice:

• Had higher melatonin levels by about 10 – 15%
• Spent more time in bed
• Slept longer
• Had better sleep efficiency
  

One way tart cherry juice may support melatonin levels is by blocking the activity of two enzymes: indoleamine 2,3-dioxygenase (IDO) and cyclooxygenase-2 (COX-2). IDO breaks down tryptophan, an amino acid that helps produce melatonin, while COX-2 is involved in your inflammatory response. Tart cherry juice may help increase tryptophan levels by inhibiting both enzymes and supporting melatonin production.

It also contains procyanidin B-2, a flavonoid that may further increase tryptophan availability, increase melatonin production, and improve sleep quality.

Another way tart cherry juice may promote better sleep is through prostaglandin E2 (PGE2), a compound involved in your inflammatory response. Keeping PGE2 levels in check could help create conditions that support restful sleep.

To support your sleep naturally, Magnesium Breakthrough Tart Cherry combines magnesium—known for its relaxation benefits—with tart cherry powder. Magnesium helps calm your body and mind, making it easier to unwind and prepare for rest. The added tart cherry powder, rich in compounds that may help enhance sleep quality, makes this a powerful option for those looking to improve their sleep.

Try the Sleepy Girl Mocktail—an easy, low-sugar drink to add to your bedtime routine.

Sleepy Girl Mocktail Recipe:

• 1 scoop of Magnesium Breakthrough Drink in Tart Cherry
  
• 3 oz of your favorite healthy soda or kombucha
  
• A splash of lemon juice (optional)

This calming mocktail can help set the tone for a peaceful night’s sleep.

Supports A Healthy Inflammatory Response

You don’t have to be an athlete to benefit from tart cherry juice to support a healthy inflammatory response. In a study of 37 healthy adults aged 67-80, participants consumed 480 mL of tart cherry juice daily for 12 weeks. Researchers measured blood markers related to a healthy inflammatory response.

Participants who drank tart cherry juice experienced a decrease in plasma C-reactive protein levels (already within normal range), suggesting it may help support a healthy inflammatory response. They also saw changes in other markers, like malondialdehyde and oxidized low-density lipoprotein, suggesting potential effects on oxidative stress and lipid metabolism.

However, a meta-analysis of studies found mixed results. Some biomarkers improved while others remained unchanged. Researchers noted that reductions in C-reactive protein were most significant in participants aged 50 and older, particularly when combined with exercise.

Supports Heart Health

Tart cherry juice may offer heart health benefits, especially for older adults. Research shows it supports healthy systolic blood pressure -the top number- a key factor in cardiovascular health. In one study, participants consuming tart cherry juice lowered systolic blood pressure by an average of 4.1 mmHg, decreasing from 141.4 mmHg to 137.3 mmHg.

Even tiny changes in blood pressure like this can make a big difference in your heart health.

Tart cherry may also support heart health by supporting healthy levels of LDL cholesterol, the “bad” cholesterol, although already in normal ranges. Participants who drank 480 ml of tart cherry juice for 12 weeks experienced a significant decrease in LDL levels by an average of 20.6 mg/dL.

Supports Healthy Blood Sugar Levels

Tart cherry juice may offer a natural way to support healthy blood sugar levels. A meta-analysis of clinical trials found that people drinking more than 240 mL of tart cherry juice experienced significantly lowered fasting blood sugar, particularly in adults over 40 and those with a higher BMI. Researchers observed the most noticeable effects in studies lasting four weeks or less, suggesting that tart cherry juice may have a relatively quick impact.

While the exact reasons for this effect aren’t fully understood, we’ve discussed the natural compounds like anthocyanins in tart cherries, which researchers study for their role in supporting insulin function and glucose metabolism.

Cognitive Performance

Tart cherry juice isn’t just about physical health—it may also play a role in keeping your mind sharp. 

In a 3-month study, researchers wanted to see if regularly drinking tart cherry juice could influence cognitive function and mood. Middle-aged adults drank either 30 ml of tart cherry juice or a placebo twice daily. Those who had the cherry juice:

• Performed better on attention-based tasks
• Made fewer mistakes
• Felt more alert with less mental fatigue.

They also experience an increase in several important amino acids, including 3-methylhistidine, L-phenylalanine, betaine, L-serine, and choline. These changes may help support brain function in a few key ways:

• Supporting Brain Chemicals: L-phenylalanine is a building block for tyrosine, which plays a role in producing important neurotransmitters that help focus and alertness.
• Cognitive Function: Higher levels of choline, betaine, and serine suggest improved cholinergic metabolism, which is linked to better attention and cognitive performance.
• Supporting Mental Clarity: Histidine, another amino acid that increased, is associated with lower feelings of mental fatigue, which could explain why participants felt more alert after drinking tart cherry juice.

While more research is needed, these findings suggest that tart cherry juice may influence brain chemistry in ways that support mental energy and focus.

Another study explored how tart cherry juice might support cognitive performance in older adults. Researchers worked with 37 adults aged 65-80 with normal cognitive function. Participants drank 68 mL of tart cherry juice diluted with water to 240 mL twice daily for 12 weeks.

After 12 weeks, the group that drank tart cherry juice reported feeling more confident in their memory. They also improved in certain cognitive tasks, including:

• Faster reaction times 
• Better performance on memory-related challenges
• Stronger visual attention 
• Improved spatial working memory

How to Add Tart Cherry Juice to Your Diet

Incorporating tart cherry juice into your diet is easy. You can enjoy it as a refreshing drink, mix it into smoothies, or take it as a supplement. Whether you’re aiming for better sleep, enhanced recovery, or general wellness, tart cherry juice is a natural, science-backed addition to your routine.

Based on the studies discussed in this article, here are the key amounts of tart cherry juice consumed for different health purposes:

• Exercise Recovery: 8 to 12 ounces (237 to 355 mL) of tart cherry juice or 1 ounce (30 mL) of concentrate twice daily.
• Sleep Support: The equivalent of 100g of fresh cherries twice daily (in juice or supplements) or about 1 ounce (30 mL) concentrate or 8 ounces (237 mL) of tart cherry juice.
• Cognitive Performance: 1 ounce (30 mL) of tart cherry juice twice daily, totaling 2 ounces (60 mL) daily.
• Blood Sugar and Heart Health: 480 mL (16 ounces) of tart cherry juice daily.

Most studies used 8 to 16 ounces (240 to 480 mL) of juice per day, with some using concentrates or powders in equivalent amounts.

For a more convenient option, consider Magnesium Breakthrough Tart Cherry. This supplement combines 1 gram of concentrated tart cherry juice powder per dose with eight forms of magnesium to support muscle recovery, improve sleep, and overall wellness support. It’s a powerful way to incorporate the benefits of tart cherry juice into your daily routine without the need for multiple servings of juice.

As with any supplement, it’s important to consult your healthcare provider before adding it to your routine, especially if you have any existing health conditions or are taking medications.

Are There Any Bad Side Effects To Drinking Tart Cherry Juice?

Tart cherry juice is generally considered safe for most people when consumed in moderation, but before incorporating it into your routine, you should be aware of a few factors.

One consideration is its sugar content. While tart cherry juice is naturally sweet, it can be relatively high in sugar, especially in commercial juices that often contain added sugars. For example, an 8-ounce (240 mL) serving of tart cherry juice can contain around 25 grams of sugar, which may be a concern if you’re watching your sugar intake or managing blood sugar levels.

Another aspect to note is the polyol content. Tart cherries contain polyols, a type of sugar alcohol that can cause digestive issues for some people when consumed in large amounts. This could lead to bloating, gas, or discomfort, especially for those with sensitive digestive systems who avoid FODMAPs.

If you’re concerned about these issues but still want to enjoy the benefits of tart cherries, Magnesium Breakthrough Tart Cherry might be a great alternative. Unlike tart cherry juice, this supplement offers the benefits of tart cherry powder without the added sugar. It uses thaumatin, a protein sweetener, providing a more balanced approach to enjoying the wellness benefits of tart cherries without the high sugar content or polyol concerns.

Conclusion

Tart cherry juice is more than just a flavorful drink—it’s packed with bioactive compounds that may support sleep, exercise recovery, heart health, and more. While research on its benefits continues, current findings suggest it can be a valuable addition to a balanced lifestyle. Whether you’re looking to improve recovery after workouts, enhance sleep quality, or support overall well-being, incorporating tart cherry juice into your routine could be a simple and natural way to optimize your health.