7 Incredible Health Benefits of Tart Cherry Juice You Should Know

Posted by Alerna Kidney Health on

  • Tart cherry juice contains compounds that significantly enhance sleep quality.

  • It is beneficial for athletes and fitness enthusiasts for muscle recovery.

  • The juice supports cardiovascular health by reducing blood pressure and cholesterol.

  • It offers anti-inflammatory benefits that reduce arthritis and gout symptoms.

  • Tart cherry juice also aids in weight management through appetite control and metabolic benefits.

Derived from the Montmorency tart cherry, tart cherry juice goes beyond its pleasing taste, delivering a wealth of health benefits that can significantly enhance one's quality of life.1

Tart cherry juice contains compounds that significantly enhance sleep quality.

Packed with nutrients, antioxidants, and bioactive compounds, tart cherry juice has been linked to improved sleep, enhanced exercise recovery, heart health support, and much more. With research backing its numerous health benefits, it's no wonder that more and more people are adding tart cherry juice to their dietary regimen.2

This article explores seven key health benefits of tart cherry juice, highlighting why it might just be the health-boosting elixir you've been searching for.

1. Promotes Better Sleep

This natural sleep aid owes its effectiveness to its high concentrations of melatonin, a hormone that regulates the sleep-wake cycle, and tryptophan, an essential amino acid that the body converts into serotonin, which in turn is converted into melatonin.

  • Clinical Evidence: Studies have shown that individuals drinking Montmorency tart cherry juice experience improvements in both sleep duration and quality. For instance, research published in the Journal of Medicinal Food found that adults who consumed tart cherry juice daily reported significant increases in sleep time and efficiency.3

  • Mechanism: The mechanism behind tart cherry juice's sleep-promoting effects lies in its ability to increase the body's production of melatonin, thereby enhancing overall sleep quality. This is particularly beneficial for those with sleep disorders or anyone seeking a more restful night's sleep.

  • How to Incorporate: To harness the sleep-enhancing benefits, consider consuming a glass of tart cherry juice an hour before bedtime. To maximize health benefits, opt for a tart cherry juice blend with no added sugars or preservatives.

Athletes and fitness enthusiasts may find tart cherry juice particularly beneficial for its ability to enhance exercise recovery.

2. Enhances Exercise Recovery

Athletes and fitness enthusiasts may find tart cherry juice particularly beneficial for its ability to enhance exercise recovery.

Rich in anti-inflammatory properties and antioxidants, tart cherry juice may help minimize muscle pain, reduce muscle damage, and accelerate muscle recovery times following rigorous workouts.

  • Research Findings: A study in the Scandinavian Journal of Medicine & Science in Sports observed that marathon runners drinking tart cherry juice in the days leading up to and immediately following a race experienced significantly less muscle pain compared to a placebo group.4

  • Benefits for Muscle Soreness: The anti-inflammatory benefits and antioxidant content, including anthocyanins, help combat exercise-induced muscle soreness, allowing for a quicker return to peak performance levels.5

  • Optimal Consumption: For best results, athletes should start drinking tart cherry juice several days before an event or heavy workout and continue for at least 48 hours post-exercise to maximize recovery benefits.

3. Supports Heart Health

Tart or sour cherry juice benefits the heart, offering a natural means to support cardiovascular health. Its rich antioxidant profile, coupled with anti-inflammatory effects, helps reduce risk factors associated with heart disease.

  • Impact on Blood Pressure and Cholesterol: Studies have demonstrated that regular consumption of tart cherry juice can lead to reductions in systolic blood pressure and lower levels of bad LDL cholesterol, both key risk factors for heart disease.6

  • Mechanism of Action: The polyphenolic compounds found in tart cherries, such as anthocyanins, have been credited with these cardiovascular benefits. They help to improve arterial flexibility and reduce inflammation, contributing to a healthier heart.

  • Daily Intake Recommendations: Incorporating one to two servings of tart cherry juice into your daily diet can help maintain a healthy heart. Choose a tart cherry juice concentrate for a more potent dose of heart-healthy nutrients.

The juice supports cardiovascular health by reducing blood pressure and cholesterol.

4. Reduces Inflammation and Arthritis Pain

Tart cherry juice is a natural remedy for those suffering from inflammation and arthritis pain, thanks to its high anti-inflammatory and antioxidant properties.

  • Scientific Support: Research indicates that the compounds in tart cherry juice, particularly anthocyanins, can significantly reduce inflammation and the levels of uric acid in the body.7

    This is especially beneficial for individuals with conditions like gout, where uric acid crystals accumulate in the joints, causing intense pain and discomfort.

  • Arthritis Relief: Studies have found that consuming tart cherry juice beverages daily can alleviate arthritis symptoms, including joint stiffness, pain, and mobility issues. This effect is attributed to the juice's ability to suppress inflammatory pathways.

  • Recommended Dosage: Drinking two cups of tart cherry juice daily has been shown to reduce inflammation and arthritis pain. To avoid exacerbating inflammation, it's important to choose a juice that is 100% pure tart cherries, without added sugars.

5. Boosts Brain Health

Tart cherry juice's array of antioxidants and anti-inflammatory compounds also extends its benefits to improving brain health and cognitive function.

  • Cognitive Enhancements: Regular consumption of tart cherry juice has been linked to enhanced cognitive function, including better memory and mental agility, particularly in older adults. This is likely due to the juice's ability to reduce oxidative stress and inflammation in the brain, which can contribute to cognitive decline.8

  • Neuroprotective Effects: The polyphenols in tart cherry juice have shown potential in protecting neurons from damage, which is vital in preventing neurodegenerative diseases like Alzheimer's and Parkinson's.

  • How to Incorporate: Integrating tart cherry juice into your diet, with one cup in the morning and another in the evening, can contribute to improved brain health over time. Opting for tart cherry juice concentrate mixed with water can also be an effective way to consume it.

Drinking a glass of tart cherry juice daily can provide your body with a significant antioxidant boost.

6. Fights Oxidative Stress and Reduces Aging Signs

The powerful antioxidants in tart cherry juice, including vitamin C, anthocyanins, and flavonoids, play a crucial role in combating oxidative stress and may help slow the aging process.7

  • Antioxidant Power: These antioxidants neutralize free radicals, unstable molecules that can cause cellular damage, leading to premature aging and chronic diseases.

  • Skin Health: By fighting oxidative stress, tart cherry juice can also help maintain healthy skin, reducing the appearance of fine lines, wrinkles, and other signs of aging. Its anti-inflammatory properties further contribute to a clear and vibrant complexion.

  • Consumption Tips: Drinking a glass of tart cherry juice daily can provide your body with a significant antioxidant boost. For those concerned about sugar content, tart cherry juice concentrate diluted with water offers a lower-sugar alternative that still provides skin and anti-aging benefits.

7. Aids in Weight Management

Tart cherry juice can be a valuable addition to a weight management plan, offering benefits that extend beyond simple calorie control.

  • Appetite Control: While tart cherries contain less fiber in juice form, they can still help promote feelings of fullness, reducing overall calorie intake. This, combined with the juice's low-calorie and high-nutrient profile, makes it an excellent choice for those looking to manage their weight.

  • Metabolic Benefits: Tart cherry juice's compounds have been found to boost metabolism and increase fat burning, especially when consumed regularly as part of a balanced diet and exercise regimen.

  • Weight Management Strategy: Incorporating tart cherry juice into your diet, particularly after workouts or as a morning beverage, can support weight loss and maintenance efforts. Opt for unsweetened tart cherry juice or concentrate to avoid excess sugar intake.2

Alerna Tart Cherry

Alerna Tart Cherry Supplement Can Help You

For those seeking the health benefits of tart cherries without the added sugars found in juice, Alerna offers a high-quality tart cherry supplement.

Made with the same Montmorency cherries and packed with all the benefits, our tart cherry capsules are an easy, effective way to incorporate the power of tart cherry into your daily routine.

Elevate your health with Alerna Tart Cherry Supplements. Click here to discover more and start your journey to a healthier, more vibrant life!

Conclusion: Tart Cherry juice Benefits

Tart cherry juice offers a range of health benefits that can significantly improve your well-being. From promoting better sleep and aiding muscle recovery to supporting heart health, reducing inflammation, boosting brain function, fighting oxidative stress, and assisting in weight management, it's clear that this juice is more than just a refreshing drink.

Regularly incorporating tart cherry juice into your diet can help enhance your overall health. Whether you choose to drink the juice or opt for supplements, tart cherry is a valuable addition to a healthy lifestyle.

Frequently Asked Questions: Tart Cherry Juice Benefits

What are the main benefits of drinking tart cherry juice?

Tart cherry juice improves sleep, supports exercise recovery, promotes heart health, reduces inflammation, and aids in weight management.

Can tart cherry juice help regulate sleep?

Yes, tart cherry juice contains melatonin and tryptophan, which help improve sleep efficiency.

Is tart cherry juice good for muscle recovery?

Tart cherry juice helps reduce muscle soreness and speed up recovery after workouts.

How does tart cherry juice support heart health?

The antioxidants in tart cherry juice can reduce blood pressure and bad cholesterol, benefiting heart health.

Can drinking tart cherry juice help with weight loss?

Tart cherry juice can support weight management by promoting fullness and boosting metabolism.


  1. Brown MA, Stevenson EJ, Howatson G. Montmorency tart cherry (Prunus cerasus L.) supplementation accelerates recovery from exercise-induced muscle damage in females. Eur J Sport Sci. 2019 Feb;19(1):95-102. doi: 10.1080/17461391.2018.1502360. Epub 2018 Jul 28. PMID: 30058460.

  2. Kelley DS, Adkins Y, Laugero KD. A Review of the Health Benefits of Cherries. Nutrients. 2018 Mar 17;10(3):368. doi: 10.3390/nu10030368. PMID: 29562604; PMCID: PMC5872786.

  3. Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr. 2012 Dec;51(8):909-16. doi: 10.1007/s00394-011-0263-7. Epub 2011 Oct 30. PMID: 22038497.

  4. McHugh, M. P. (2022, February 14). “Precovery” versus recovery: Understanding the role of cherry juice in exercise recovery. Scandinavian Journal of Medicine & Science in Sports, 32(6), 940–950. https://doi.org/10.1111/sms.14141

  5. Hill JA, Keane KM, Quinlan R, Howatson G. Tart Cherry Supplementation and Recovery From Strenuous Exercise: A Systematic Review and Meta-Analysis. Int J Sport Nutr Exerc Metab. 2021 Mar 1;31(2):154-167. doi: 10.1123/ijsnem.2020-0145. Epub 2021 Jan 13. PMID: 33440334.

  6. Martinelli I, Tomassoni D, Bellitto V, Roy P, Micioni Di Bonaventura MV, Amenta F, Amantini C, Cifani C, Tayebati SK. Anti-Inflammatory and Antioxidant Properties of Tart Cherry Consumption in the Heart of Obese Rats. Biology (Basel). 2022 Apr 23;11(5):646. doi: 10.3390/biology11050646. PMID: 35625374; PMCID: PMC9138407.

  7. Chai SC, Davis K, Zhang Z, Zha L, Kirschner KF. Effects of Tart Cherry Juice on Biomarkers of Inflammation and Oxidative Stress in Older Adults. Nutrients. 2019 Jan 22;11(2):228. doi: 10.3390/nu11020228. PMID: 30678193; PMCID: PMC6413159.

  8. Kimble R, Keane KM, Lodge JK, Cheung W, Haskell-Ramsay CF, Howatson G. 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. Br J Nutr. 2022 Feb 3;128(12):1-12. doi: 10.1017/S0007114522000460. Epub ahead of print. PMID: 35109960; PMCID: PMC9723490.

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