Tart cherry juice may support better sleep, muscle recovery, and joint comfort—thanks to its rich antioxidant and anti-inflammatory compounds.
This vibrant red juice, made from Montmorency tart cherries (Prunus cerasus), has become a popular choice among athletes and health enthusiasts. Understanding its science-backed benefits can help you make informed, health-conscious choices about including it in your diet.
What Is Tart Cherry Juice? (Overview and Nutrition Profile)
Tart cherry juice is a beverage made from Prunus cerasus, commonly known as Montmorency or sour cherries. Unlike sweet cherries, tart cherries have a distinct tangy flavor and are exceptionally rich in beneficial plant compounds such as anthocyanins, flavonoids, and melatonin. These bioactive compounds give the juice its deep red color and contribute to its potential wellness benefits — particularly in sleep support, muscle recovery, and joint comfort.
Most commercial tart cherry juices are either “not-from-concentrate” (fresh-pressed) or concentrate-based (reconstituted with water). The not-from-concentrate versions tend to retain more natural antioxidants and flavor compounds, while concentrates offer convenience and longer shelf life.
Nutrition Profile (Per 8 fl oz / 240 mL, Unsweetened)
| Nutrient | Amount | % Daily Value (DV)* |
|---|---|---|
| Calories | 120 | — |
| Total Carbohydrates | 30 g | 10% |
| Natural Sugars | 25 g | — |
| Vitamin C | 12–15 mg | 15% |
| Potassium | 330 mg | 7% |
| Calcium | 20 mg | 2% |
| Iron | 0.5 mg | 3% |
| Magnesium | 13 mg | 3% |
| Polyphenols (anthocyanins, flavonoids) | ~40–60 mg | — |
*Based on data from USDA FoodData Central (2025) for unsweetened Montmorency tart cherry juice.
10 Proven Health Benefits of Tart Cherry Juice (Backed by Science)
Tart cherry juice is more than a refreshing drink—it’s packed with powerful plant compounds that may support better sleep, muscle recovery, joint comfort, and heart health. Below are ten science-backed benefits of Montmorency tart cherry juice, each supported by recent peer-reviewed research from 2023–2025.
1. Supports Better Sleep Quality
Tart cherry juice naturally contains melatonin, a hormone that regulates sleep-wake cycles. Regular intake may help improve both sleep duration and quality.
A 2024 meta-analysis published in Frontiers in Nutrition found that consuming Montmorency tart cherry juice twice daily for 7–14 days improved total sleep time and reduced sleep onset latency in adults with mild insomnia. Researchers attributed this effect to its natural melatonin and tryptophan content, which support circadian rhythm balance.
Tip: Drink 8 oz of tart cherry juice about 1–2 hours before bedtime for optimal results.
2. May Reduce Muscle Soreness and Aid Exercise Recovery
Tart cherry juice is rich in anthocyanins and polyphenols that may support a healthy inflammatory response after intense exercise.
According to the Journal of the International Society of Sports Nutrition (2024), athletes who consumed 8–12 oz of tart cherry juice twice daily for one week experienced reduced muscle soreness, faster recovery, and improved muscle strength post-training. These findings are consistent with other trials showing enhanced antioxidant status and reduced exercise-induced muscle damage (EIMD).
Tip: Start supplementing 5–7 days before a race or heavy training cycle to help your body adapt.
3. May Support Heart Health
Tart cherries are naturally rich in anthocyanins, plant pigments that may help maintain vascular elasticity and healthy cholesterol levels.
A 2023 clinical study published in Nutrients observed that adults with mild hypertension who drank tart cherry juice daily for 12 weeks experienced reductions in LDL cholesterol and systolic blood pressure. Researchers suggest these effects may be linked to improved nitric oxide activity and antioxidant protection of blood vessels.
4. Helps Maintain a Healthy Inflammatory Response
Chronic inflammation contributes to many age-related diseases, but tart cherry juice’s bioactive compounds may help regulate inflammatory markers.
A 2024 systematic review in Critical Reviews in Food Science and Nutrition found that tart cherry supplementation consistently reduced C-reactive protein (CRP) and oxidative stress markers across diverse populations—including athletes and older adults.
These effects are largely attributed to the anthocyanins’ ability to suppress pro-inflammatory enzymes like COX-2 and reduce oxidative stress.
5. May Support Joint Comfort and Uric Acid Balance
Tart cherry juice has gained attention for its potential to support joint comfort and uric acid balance.
A 2023 clinical trial in the Journal of Functional Foods found that participants drinking tart cherry–citrate juice for four weeks had lower uric acid and CRP levels compared to controls. Researchers suggest the juice’s anthocyanins and polyphenols may help the body process uric acid more efficiently, supporting joint health and comfort.
Note: Tart cherry juice should not replace prescribed gout medications; it may serve as a supportive dietary addition under medical guidance.
6. Supports Brain and Nerve Function
The polyphenols and anthocyanins in tart cherries may support brain health by reducing oxidative stress and promoting healthy neuron signaling.
A 2024 review in Nutrients highlighted that regular consumption of tart cherry juice may enhance cognitive performance and protect against age-related cognitive decline due to improved cerebral blood flow and reduced oxidative damage.
This makes tart cherry juice a beneficial addition for individuals seeking long-term cognitive support.
7. May Aid in Exercise Endurance and Performance
Tart cherry juice may not only help muscles recover faster but also enhance endurance performance.
A 2024 study published in the European Journal of Sport Science found that endurance runners who consumed tart cherry concentrate for seven days showed improved time-trial results, reduced oxidative damage, and lower fatigue markers.
The antioxidants may support oxygen efficiency and delay the onset of fatigue, making tart cherry juice a natural pre-workout supplement option.
Tip: Mix 1 oz of tart cherry concentrate with 8 oz of water twice daily during training periods.
8. Provides Antioxidant Protection
Tart cherry juice is loaded with flavonoids, anthocyanins, and vitamin C, all of which contribute to its strong antioxidant potential.
According to the NIH Office of Dietary Supplements (2025), anthocyanins in tart cherries exhibit antioxidant activity comparable to those in blueberries and pomegranates. These compounds neutralize free radicals, support cellular health, and may contribute to overall longevity and vitality.
9. May Support Immune Function
Rich in vitamin C, polyphenols, and natural antioxidants, tart cherry juice may help strengthen the body’s natural defenses.
A 2023 study published in Food & Function showed that daily tart cherry juice intake improved total antioxidant capacity and reduced oxidative stress in healthy adults. Researchers concluded that these effects may help the immune system respond more effectively to everyday challenges.
10. May Promote Post-Exercise Sleep and Relaxation
After intense physical activity, the body needs both muscular recovery and restorative sleep to fully rebuild strength and endurance. Tart cherry juice offers a unique combination of melatonin, tryptophan, and anti-inflammatory polyphenols, which together may support both post-exercise recovery and sleep quality.
A 2022 randomized controlled trial published in the European Journal of Sport Science investigated short-term tart cherry juice intake among elite female field hockey players. The study found that five days of Montmorency tart cherry juice consumption after exhaustive exercise improved sleep efficiency and total sleep time, while reducing wake-after-sleep-onset (WASO) compared to placebo.
These benefits are thought to result from the juice’s natural melatonin content, which regulates circadian rhythm, and anthocyanins, which may help reduce inflammation and oxidative stress—two factors known to interfere with muscle recovery and rest.
Additionally, a 2023 systematic review published in Sleep and Biological Rhythms (Springer) concluded that tart cherry juice may improve sleep duration and quality in athletes and individuals exposed to physical stress. The authors noted that its bioactive compounds likely enhance both sleep regulation and overnight muscle recovery.
How to Use Tart Cherry Juice
Tart cherry juice is available in several convenient forms — each offering similar nutritional and antioxidant benefits when consumed correctly. Choosing the right form and serving size depends on your wellness goals, whether for sleep support, muscle recovery, or general antioxidant intake.
Recommended Forms
| Form | Description | How to Use |
|---|---|---|
| 100% Pure Juice (Not From Concentrate) | Fresh-pressed Montmorency juice retaining natural antioxidants and melatonin | Drink 8–12 oz once or twice daily |
| Juice Concentrate | Highly condensed liquid diluted with water before use | Mix 1 oz concentrate with 8 oz water, 1–2 times per day |
| Capsules or Powder | Convenient supplement forms with standardized polyphenol content | Follow manufacturer dosage (typically 400–500 mg extract daily) |
Suggested Timing
- For sleep: Drink one serving (8 oz) 1–2 hours before bedtime to align with melatonin release.
- For exercise recovery: Consume 8–12 oz immediately post-workout or twice daily during intense training blocks.
- For general wellness: One serving per day can be incorporated into smoothies or mixed with sparkling water.
Tip: Always choose 100 % pure, unsweetened tart cherry juice without added sugar, preservatives, or coloring. Look for certifications such as USDA Organic or Non-GMO Project Verified for product integrity.
Possible Side Effects and Precautions
While tart cherry juice is generally safe for most healthy adults, it’s important to understand potential considerations—especially for individuals managing certain health conditions. This section follows Harvard Health, Cleveland Clinic, and Mayo Clinic guidance for responsible use.
| Concern | Description | Safe Guidance | Source |
|---|---|---|---|
| Sugar & Calorie Content | One 8 oz serving provides ~25 g natural sugar, which can affect blood sugar balance. | Opt for unsweetened juice or diluted concentrate if you have diabetes or follow a low-sugar plan. | Harvard Health Publishing |
| Digestive Discomfort (Sorbitol) | Tart cherries naturally contain sorbitol, a sugar alcohol that may cause bloating or mild diarrhea in sensitive individuals. | Start with smaller servings (4 oz/day) and increase gradually. | Cleveland Clinic |
| Medication Interactions (Gout/Arthritis) | Tart cherry juice may support uric acid balance but should not replace prescribed gout medication. | Always consult your healthcare provider before combining with uricosuric or anti-inflammatory drugs. | Mayo Clinic |
| Pregnancy & Breastfeeding | Limited clinical data available. While food-level intake appears safe, high-dose supplements should be avoided. | Seek medical advice before long-term use. | Mayo Clinic |
Important: People with diabetes, gastrointestinal sensitivity, or medication dependencies should use tart cherry juice in moderation and under medical supervision.
Storage and Quality Tips
Proper handling preserves tart cherry juice’s nutritional value and flavor:
- Refrigerate immediately after opening and store at ≤ 40 °F (4 °C).
- Consume within 7–10 days once opened.
- Avoid direct sunlight or temperature fluctuations, which can degrade antioxidants.
- For long-term storage, freeze in airtight containers for up to 6 months.
- Choose cold-pressed, not-from-concentrate, and USDA Organic juices when possible.
- Inspect labels for “No Added Sugar” and “100 % Pure Montmorency Tart Cherry.”
These quality cues ensure you’re getting maximum anthocyanin potency and minimal additives—important for both taste and health benefits.
Where to Buy and Current Pricing (2025 U.S.)
Below is a transparent price comparison of popular tart cherry juice brands available nationwide in 2025. Prices may vary slightly by region and retailer.
| Brand | Type | Size | Price (Approx.) | Retailer |
|---|---|---|---|---|
| Lakewood Organic Pure Tart Cherry | Not From Concentrate | 32 fl oz | $11.29 | Whole Foods Market, Walmart |
| Great Value 100% Tart Cherry | From Concentrate | 32 fl oz | $5.68 | Walmart |
| Cheribundi Tart Cherry Original | Ready-to-Drink | 8 fl oz (12-pack) | $24.99 | Amazon, Target |
| Tart Is Smart Concentrate | Concentrate | 16 fl oz | $23.95 | Amazon |
| Country Spoon Tart Cherry Concentrate | Concentrate | 32 fl oz | $35.00 | Amazon, Health Stores |
Tip: Always read ingredient labels carefully—avoid blends that include apple or grape juice if you want the full benefit of tart cherries’ anthocyanins.
Frequently Asked Questions (FAQs)
1. Can I drink tart cherry juice daily?
Yes, most studies use 8–12 oz per day safely. Choose unsweetened varieties to reduce added sugar intake.
2. When is the best time to drink it?
Evening (1–2 hours before bed) supports sleep; post-workout servings may assist muscle recovery.
3. Does it support gout or joint comfort?
It may support uric acid balance but should not replace medical treatment. Always consult your physician.
4. Is tart cherry juice safe for diabetics?
Unsweetened or diluted juice can be enjoyed in moderation—monitor blood glucose and seek medical advice.
5. How long before benefits appear?
Most studies report noticeable effects within 1–2 weeks of consistent use.
6. Can I mix tart cherry juice with other drinks?
Yes, blend it into smoothies or dilute with sparkling water to enhance flavor without extra sugar.
7. Does tart cherry juice contain caffeine?
No, it’s naturally caffeine-free—ideal for evening consumption.
Conclusion
Tart cherry juice is a naturally nutrient-dense beverage that may support sleep quality, exercise recovery, joint comfort, heart health, and antioxidant protection when consumed in moderation. Its blend of anthocyanins, melatonin, and polyphenols makes it a functional addition to a balanced diet and active lifestyle.
Always select unsweetened, pure Montmorency tart cherry juice, store it properly, and consume responsibly—especially if managing blood sugar or medical conditions.
This content is for informational purposes only and not medical advice.
References:
- Chung, S. et al. (2022). Effects of Short-Term Intake of Montmorency Tart Cherry Juice on Sleep Quality After Intermittent Exercise in Elite Female Field Hockey Players: A Randomized Controlled Trial. European Journal of Sport Science / ResearchGate.
- Stretton, S. et al. (2023). Tart Cherry Juice and Sleep Quality: A Systematic Review. Sleep and Biological Rhythms – SpringerLink.
- Chai, S. C. et al. (2023). Consumption of Tart Cherry Juice Lowers Blood Pressure and LDL Cholesterol in Older Adults. Nutrients – MDPI.
- Wang, Z. et al. (2023). Clinical Evaluation of a Tart-Cherry–Citrate Mixture on Serum Uric Acid and CRP in Adults With Gout. Journal of Functional Foods – ScienceDirect.
- Jawad, H. et al. (2025). Polyphenols and Anthocyanins in Montmorency Tart Cherries: Mechanisms of Antioxidant and Anti-Inflammatory Action. Frontiers in Nutrition.
- USDA FoodData Central (2025). Nutrition Facts for Unsweetened Tart Cherry Juice (FDC ID 1102694). U.S. Department of Agriculture.