While sweet cherries are usually enjoyed fresh, tart cherries are most often consumed frozen, dried, or juiced. Tart cherry juice is derived from the fruit of the Prunus cerasus tree, native to Europe and Southwest Asia. Also known as Montmorency cherries, these sour fruits have become widely popular over recent years. Here in this article, we will take a look at the tart cherry juice benefits, its nutritional facts, safety, and recommended dosage. Keep reading!

protip_icon Know Your Ingredient: Tart Cherry Juice

What Is It?
Tart cherry juice is a beverage made from the fruit of the tart cherry tree, which is native to Europe and Asia.

What are Its Benefits?
It has antioxidants and anti-inflammatory compounds and is known to improve sleep, boost exercise recovery, and support heart and cardiovascular health.

Who Can Use It?
It can be used by most people and is especially beneficial for reducing muscle soreness and improving sleep quality.

How Often?
The recommended daily serving is 8–12 ounces (about 240–350 ml) per day.

Overconsumption may lead to an upset stomach, diarrhea, or other gastrointestinal issues.

Nutritional Facts

According to the USDA, an 8 oz serving of 100% tart cherry juice can provide you with the following nutrients (1).




130 kcal


1.01 g

Total lipid (fat)

0 g


32 g


0.96 g


24 g


19.2 mg


1.44 mg


410 mg


19.2 mg

Vitamin C

9.12 mg

Tart cherry juice is a good source of polyphenolsi  XThey are a significant class of chemical compounds with naturally occurring properties that provide defense against particular cancers, cardiovascular conditions, diabetes, and neurological illnesses. and antioxidants (2). Rich in dietary fiber and low on the glycemic index, tart cherry juice makes for a healthy drink in several ways (3). Let’s delve deeper into its potential benefits in the next section.

Health Benefits Of Tart Cherry Juice

While some preparations of tart cherry juice may have added sugars, the unsweetened organic version can provide you with the following health benefits:

  • May Increase Strength And Reduce Muscle Soreness

Tart cherry juice may benefit sportspersons, athletes, and physically active people in reducing muscle damage and soreness. Marathon runners who drank tart cherry juice before and on the day of the event, reported significantly less pain, soreness, or muscle damage compared to the others on placebo (4). In a similar study, drinking tart cherry juice for 2 days after the event, helped the marathon runners recover faster (5). Another study on athletes, also concluded that tart cherry juice promotes muscle recovery and strength (6).

While most studies report the beneficial effects of tart cherry juice, there are also a few studies that did not find any significant benefits (7). This warrants the need for further research.

  • Could Help You Sleep Better

Organic tart cherry juice is a natural source of the hormone melatonin and its precursor tryptophani  XIt is an amino acid necessary for infants to develop normally as well as for the body to produce and maintain its proteins, muscles, enzymes, and neurotransmitters. , which might help you deal with symptoms of insomnia and make you sleep better (8). Research indicates that people who drank two 8 oz servings of tart cherry juice every day for 2 weeks, reported an increase in their sleep duration by an average of about 84 minutes (9). Another study further suggests that tart cherry juice might be just as effective as valerian in reducing insomnia (10).

  • May Reduce Symptoms Of Arthritis And Gout

Tart cherry juice is also known to be beneficial in reducing inflammation and joint pain, particularly in osteoarthritisi  XA condition that affects the joints and causes degeneration of the tissues therein over time. It is the most common form of arthritis and affects elderly people more frequently. (11). Drinking two 8-oz (240-ml) servings of sugar-free tart cherry juice every day was shown to slightly reduce the pain and stiffness of osteoarthritis after a duration of 6 weeks (12).

Studies also suggest that tart cherry juice might be beneficial for gout, a kind of inflammatory arthritis caused by the build-up of uric acid crystals. It is usually characterized by repeated episodes of intense pain and swelling. Drinking tart cherry juice seems to help reduce uric acid levels in obese and at-risk people (13), (14).

protip_icon Trivia

Tart cherry juice is usually made from Montmorency cherries named after Montmorency, a suburb in Paris. Tart cherry juice is used to make Kriek lambic, a type of cherry beer, in Belgium.

Traditional treatment of gout usually involves avoiding trigger foods, medications, and self-care. Studies have shown that drinking tart cherry juice regularly might help reduce the occurrence of these painful attacks by half (15), (16).

A review of studies citing the beneficial effects of tart cherry juice or cherry extract on gout and uric acid levels reported a reduced risk of gout attacks on cherry intake. However, due to a difference in methodologies used, the authors noted a need for further comprehensive studies (17).

  • Might Promote Brain Health

Tart cherry juice is a good source of phytonutrients like antioxidants and phenolici  XIt is commonly present in fruits, which are renowned for their capacity as antioxidants and the link between their intake and the prevention of certain diseases. compounds that may help reduce oxidative stress and protect brain cells from possible damage (18), (19). The antioxidants in tart cherry juice may also help reduce symptoms of mild-to-moderate dementia and improve brain function in older adults (20). Tart cherry juice may also be helpful in reducing the pain caused due to nerve damage (21).

  • May Help Support Heart Health

Studies have suggested that the antioxidants in tart cherry juice may help improve cardiovascular conditions. A regular intake of tart cherry juice might help reduce cholesterol, and systolic blood pressure ultimately supporting your overall heart health (22), (23).

Animal studies on mice have suggested that tart cherry juice might help reduce weight, blood cholesterol levels, and belly fat. However, further studies are warranted to establish the same for humans (24).

While we know the many benefits of tart cherry juice, we should also keep in mind that most of its benefits were reported only after the intake of a specific dosage for a certain duration. Let’s understand what amount of cherry juice ensures its health benefits while avoiding any possible risks of overdose.

Dosage And Safety

Most benefits of tart cherry juice were observed after seven to ten days of regular supplementing with 480 ml of the juice. While tart cherry juice is generally safe, higher doses might cause digestive issues for some people due to its high sorbitol (sugar alcohol) content (25).

Quercetin in tart cherry juice may also interact with certain blood thinner medications like Warfarin (26). In such cases, you should consult a doctor before adding tart cherry juice to your regular diet.

protip_icon Quick Tip

You can add honey, lemon juice, pepper, watermelon, or grated ginger to enhance the flavor of the juice. Additionally, you can use coconut water instead of normal water to make your juice.

To Sum Up

Tart cherry juice is a nutrient-rich drink that might provide key health benefits and boost the immune system when taken in regulated quantities. It is especially effective in reducing muscle damage and soreness and can thus be beneficial to sportspeople and athletes. With its melatonin content, it also helps you sleep better. To get the most out of its polyphenols and antioxidants, you should opt for organic unsweetened tart cherry juice.

Frequently Asked Questions

Does tart cherry juice make you poop?

The vitamin C, fiber, and fructose in tart cherries offer them natural laxative properties. The cherry juice helps relieve constipation and makes one poop.

Is tart cherry juice good for the liver?

Yes, tart cherry juice is good for the liver. It has polyphenols and antioxidants that reduce the risk of liver disease and promote liver health.

Is tart cherry a diuretic?

Yes, tart cherry has diuretic properties.

Key Takeaways

  • Tart cherry juice may help in relieving muscle pain and soreness after a workout and arthritis discomfort.
  • It may help in boosting melatonin levels, which provides good sleep.
  • Regular consumption may reduce cholesterol and systolic blood pressure, promoting heart health.
  • You may drink it to lose weight naturally.

Tart cherry juice is packed with essential vitamins and minerals. From reducing inflammation to improving sleep, watch this video to learn about why this delicious juice should be included in your diet.


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  2. Chemical profile and antioxidant capacities of tart cherry products
  3. Nutrients | Free Full-Text | A Review of the Health Benefits of Cherries | HTML
  4. Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial
  5. Influence of tart cherry juice on indices of recovery following marathon running
  6. Montmorency cherry juice reduces muscle damage caused by intensive strength exercise
  7. Effect of tart cherry juice on recovery and next day performance in well-trained Water Polo players
  8. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality
  9. Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms
  10. Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study
  11. (PDF) Efficacy of Tart Cherry Juice to Reduce Inflammation Biomarkers among Women with Inflammatory Osteoarthritis (OA)
  12. Randomized double-blind crossover study of the efficacy of a tart cherry juice blend in treatment of osteoarthritis (OA) of the knee
  13. Montmorency tart cherry (Prunus cerasus L.) concentrate lowers uric acid independent of plasma cyanidin-3-O-glucosiderutinoside
  14. Consumption of 100% Tart Cherry Juice Reduces Serum Urate in Overweight and Obese Adults
  15. Effectiveness of Cherries in Reducing Uric Acid and Gout: A Systematic Review
  16. An Internet Survey of Common Treatments used by Patients with Gout Including Cherry extract and Juice and other dietary supplements
  17. Effectiveness of Cherries in Reducing Uric Acid and Gout: A Systematic Review
  18. Sweet and sour cherry phenolics and their protective effects on neuronal cells
  19. Tart cherry juice decreases oxidative stress in healthy older men and women
  20. Consumption of anthocyanin-rich cherry juice for 12 weeks improves memory and cognition in older adults with mild-to-moderate dementia
  21. Tart Cherry Juice as a Treatment for Peripheral Neuropathy
  22. Tart cherry juice consumption reduces blood pressure in older adults
  23. Impact of tart cherry juice on systolic blood pressure and low-density lipoprotein cholesterol in older adults: a randomized controlled trial
  24. Regular tart cherry intake alters abdominal adiposity adipose gene transcription and inflammation in obesity-prone rats fed a high fat diet
  25. Gastrointestinal Disturbances Associated with the Consumption of Sugar Alcohols with Special Consideration of Xylitol: Scientific Review and Instructions for Dentists and Other Health-Care Professionals
  27. Hyperkalemia – StatPearls – NCBI Bookshelf
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