Regarding tart cherry juice powder, studies using powdered supplements typically used around mg per day. Additionally, this juice is safe for most people, though it contains high amounts of sorbitol, a type of sugar alcohol that can cause stomach pain and diarrhea for some Tart cherry juice also contains quercetin , a plant compound that may interact with certain medications, particularly blood thinners.

Individuals on medications should consult a doctor before adding large amounts of tart cherry juice to their diet 35 , Tart cherry juice is considered safe for most people. The dosage instructions above may help you maximize the potential health benefits.

Tart cherry juice is rich in nutrients, may offer several impressive health benefits, and is a simple addition to just about any diet. Therefore, physically active individuals and those with insomnia should consider giving this juice a try.

For the most benefits, opt for an unsweetened version or blend two handfuls of tart cherries with some water to make your own. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Cherry juice is a delicious drink that provides solid health benefits.

Read on to learn how it helps fight inflammation and block cancer growth, among…. Cherries are not only delicious but also pack vitamins, minerals, and plant compounds with powerful effects. Here are 7 impressive health benefits of…. Maraschino cherries are a popular garnish for ice cream sundaes, cocktails, and cakes.

This article reviews maraschino cherries and 6 reasons why you…. Drinking cherry juice for gout is a popular home remedy to treat current flare-ups and prevent future ones.

There have been research studies that…. What are the health benefits of cherries, and why might they have a role in healthy glucose regulation? Black cherry juice for gout may be an effective way to help lower uric acid, which causes the symptoms of gout. Like most cherries, black cherries….

While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —….

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 10 Health Benefits of Tart Cherry Juice. Medically reviewed by Amy Richter, RD , Nutrition — By Alina Petre, MS, RD NL — Updated on January 3, Rich in nutrients.

May increase strength and reduce muscle soreness. Could help you sleep better. May reduce symptoms of gout. Might promote brain health. May strengthen the immune system. Other potential benefits.

Safety, dosage and timing instructions. The bottom line. How we reviewed this article: History. Jan 3, Written By Alina Petre. Jun 10, Written By Alina Petre. Share this article. Read this next. Medically reviewed by Natalie Olsen, R.

Are Cherries Good for You? Medically reviewed by Natalie Butler, R. By Jillian Kubala, MS, RD. How Are Maraschino Cherries Made? By Lauren Panoff, MPH, RD.

Can Cherry Juice Treat or Prevent Gout Flare-Ups? Medically reviewed by Gerhard Whitworth, R. Cherries for Diabetes: Should They Be Part of Your Diet? Medically reviewed by Lisa Hodgson, RDN, CDN, CDCES, FADCES. Black Cherry Juice for Gout: Effective Home Remedy?

Medically reviewed by Debra Rose Wilson, Ph. How Nutritionists Can Help You Manage Your Health. A study published in Medicine and Sport Science revealed that tart cherry juice is effective in the prevention, treatment and recovery of soft tissue injury and pain. Among athletes and non-athletes, it has been proven to reduce inflammatory pain, swelling and irritation resulting from muscle injury.

Another study, published in the Journal of International Society of Sports Nutrition , found that ingesting tart cherry juice for seven days prior to and during a strenuous running event can work to minimize post-run muscle pain.

Athletes in the study consumed milliliter bottles of cherry juice twice daily for one week. Anthocyanins are a type of flavonoid present in cherries and other deeply red, purple and blue foods.

They work as antioxidants and protect the body from chronic disease, while also improving immune system function. Anthocyanins have can enhance exercise performance and recovery, and improve cognitive function, including memory, coordination and motor skills.

You can find tart cherry juice at most grocery or health food stores. Look for an organic option with no added sweeteners or preservatives. Tart cherry juice powder or capsules are also available, with doses typically around milligrams per day.

An eight-ounce serving of tart cherry juice contains about calories and 37 grams of carbohydrates, so be sure to use it in moderation in order to avoid excess calorie consumption. If you experience adverse reactions to cherry juice, such as digestive problems, discontinue use.

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For athletes, it can be a great post-workout mixer for a favorite protein powder, as it provides the necessary carbohydrates and fluid for recovery, along with the potent antioxidants. Just heat some on the stovetop until it reaches a boil, then reduce the heat and simmer, stirring occasionally, until the liquid thickens and evaporates.

There are so many healthy drinks to keep track of, from turmeric-spiked apple smoothies to OG lemon waters and green juices. But if you're looking for a drink with extra heart-health benefits, it can't hurt to sip on tart cherry juice every now and then. Oh hi! Enter Email Address. The Beach Is My Happy Place—and Here Are 3 Science-Backed Reasons It Should Be Yours, Too.

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Become an Insider. Search Search Button. Food Healthy Drinks. A side from plain old H2O, there are a few healthy drinks that have competed for preeminence in the wellness world. Lemon water? Been there. Green juice?

Done that. But there's one underrated dark horse beverage that deserves a closer look: Tart cherry juice. Experts In This Article.

Related Stories. image: Study finds Montmorency tart cherry juice helped lower blood pressure and LDL 'bad' cholesterol in older adults. view more. LANSING, Mich. February 11, - Montmorency tart cherry juice helped lower systolic blood pressure and LDL or "bad" cholesterol in older adults by reducing certain biomarkers of inflammation and oxidative stress in older adults, according to a new study published in Nutrients.

Larger and longer follow-up studies are needed to confirm these findings. In this randomized-controlled clinical trial, 34 men and women between the ages of years drank either 8 ounces of Montmorency tart cherry juice or a control beverage twice a day for 12 weeks.

At the end of the 12 weeks, participants in the tart cherry group had lower systolic blood pressure and LDL cholesterol, as well as lower levels of certain substances in the blood that indicate inflammation and oxidative stress, including the biomarkers of c-reactive protein CRP and malondialdehyde MDA , compared to the control group.

Baseline levels of additional biomarkers of inflammation and oxidative stress, including nitric oxide, tumor necrosis factor-alpha TNF-α , plasma 4-hydroxynonenal 4HNE , plasma 8-hydroxydeoxyguanosine 8-OHdG , angiotensin ANG II , and endothelial 1 ET-1 were not statistically different between the tart cherry and control groups.

The participants consumed 16 ounces of Montmorency tart cherry juice daily, which contain calories and 34 grams of sugar--lower than other commonly consumed fruit juices and soft drinks--but the juice did not change participants' body weight, insulin levels, or insulin resistance.

This suggests that Montmorency tart cherry juice can easily be incorporated into the diet without increasing calorie or sugar intake, especially if consumed in place of sugar-sweetened beverages.

This second phase of the study was designed to understand the observed mechanisms behind the blood pressure and LDL cholesterol-lowering impact of tart cherry juice reported in the first phase.

The researchers indicate that the present study is the longest-term human trial that has examined the potential health effects of tart cherry consumption. Montmorency tart cherries are the most common variety of tart cherries grown in the U. The ruby-red color and distinctive sour-sweet taste is due to the concentration of polyphenols, specifically anthocyanins.

Similar results were shown for the total fiber intake Table 4. By the end of the study, the final dietary fiber intake was significantly lower in the tart cherry group compared with the control group The final physical activity levels were significantly higher in the tart cherry group compared with the control group mean difference of There were no treatment, time, or treatment × time interaction effects observed for TC, HDL, and TG.

Of note, the final TC was significantly different between two groups Similarly, the final TG between two groups was significantly different mean difference of 6. Tart cherries are a rich source of polyphenolic compounds, especially proanthocyanins, anthocyanins, and flavonols, all of which are strong antioxidants.

Thus, it can be reasoned that the reduction in systolic BP seen in our present study was due in part to the presence of polyphenolic compounds in the tart cherry juice. Diebolt et al. Changes in BP could be related to observed changes in vascular reactivity of the thoracic aorta leading to enhanced endothelium relaxation and an induction of gene expression of inducible NO synthase and cyclooxygenase-2 , therefore leading to reduced BP.

Another study showed that systolic and diastolic BPs were significantly reduced in adults following eight weeks consumption of drinks containing approximately mg of polyphenols. The proper functioning of vascular smooth muscle cell VSMC is essential to avoid build up of atherosclerotic plaques, as VSMCs are responsible for normal, healthy vasculature tone.

The decrease in systolic BP may be associated with plasma protocatechuic acid and vanillic acid as these anthocyanin metabolite have been shown to modulate VSMCs in vitro. Hobbs et al. The peak reductions in systolic and diastolic BPs, occurring at 2—3 hours, were Beetroot juice contains high amounts of betalains and inorganic nitrate.

Following consumption of the beetroot juice, urinary nitric oxide, a potent vasodilator, was significantly increased resulting in a reduction in systolic and diastolic BPs.

Johnson et al. The authors concluded that the reduction of BP may be due, in part, to increased nitric oxide production. Blueberries, similarly to tart cherries, have a high anthocyanin content and this may have played a role in the hypotensive effects noted following blueberry supplementation.

Another component of tart cherry that may influence its effects on BP is its potassium content. Adequate dietary potassium is important for BP and heart health. Various studies have shown that across a wide range of baseline intakes ranging from less than 50 to greater than 80 mmol , increasing potassium intake provides beneficial in reducing systolic BP by 3.

A meta-analysis that included 33 studies concluded that potassium supplementation significantly reduced systolic BP by 3. It is unlikely that the tart cherry concentrate used in the present study provided potassium in high enough quantities to elicit significant improvement in BP.

Tart cherries contain various vitamins, minerals and polyphenolic compounds. Our finding provides the evidence that tart cherry juice consumption was able to reduce systolic BP by 4. This reduction of systolic BP is quite promising. Tart cherry concentrate is relatively high in natural sugar compared to many other fruits.

With respect to the influence of tart cherry on lipid profiles, glucose and insulin sensitivity, our study has demonstrated that there was a significant impact of tart cherry juice on LDL cholesterol. Evidence suggests that increased levels of LDL cholesterol is associated with increased risks of CVD events and atherosclerosis.

Twelve weeks supplementation with tart cherry juice did not affect the levels of insulin and HOMA-IR. However, the final glucose levels in tart cherry group were higher in control group. A possible mechanism associated with the reduction in LDL cholesterol following supplementation with tart cherry may due to the ability of tart cherry to bind bile acids.

As it has been shown that tart cherries contain higher levels of polyphenolic compounds, it can be expected that tart cherries may lead to similar, if not even more significant results.

It is important to note the present study population is generally healthy older adults. The cholesterol-lowering effects of tart cherry juice may be more effective on obese individuals or individuals with dyslipidemia.

Our present study also demonstrated that there was a significant impact of control drink on systolic BP and LDL cholesterol. Systolic BP and LDL cholesterol nonsignificantly increased after 12 weeks of control drink consumption when compared with baseline values.

The sugar content of the control drink, which contained fructose may, in part, be responsible for the increase in LDL cholesterol and systolic BP. Jameel et al.

Brown et al. In a study by Litterio et al. The level of systolic BP was further increased after 8 weeks of high fructose diet. A study conducted by Stanhope et al. According to NHANES data, adults are consuming approximately kcal per day from sugar-sweetened beverages.

In addition, some participants have altered their dietary intake to compensate for the tart cherry juice or control drink. Therefore, there was no overall increase in energy intake and no significant increase in weight.

An 8-ounce oz , or milliliter mL , serving contains the following 2 , 3 :. Compared to sweet cherry varieties, tart cherries contain 20 times more vitamin A , and their antioxidant levels are up to five times higher, according to some older studies 4 , 5 , 6 , 7.

One easy way to tell tart cherries from sweet varieties is by their color. Sweet cherries tend to be darker in color, whereas tart cherries retain their bright red color after being harvested. Keep in mind that some varieties of tart cherry juice contain substantial amounts of added sugars , so opt for an unsweetened variety.

Tart cherry juice contains many nutrients and beneficial plant compounds. Compared to sweet cherry juice, it may also contain higher levels of certain nutrients. In one older study, long distance runners drank either 24 oz mL of tart cherry juice or a placebo in the 7 days leading up to and on the day of a race 8.

The runners given cherry juice experienced three times less pain during and after the race compared to those given the placebo 8. In another study, runners given 16 oz mL of cherry juice in the days leading up to and immediately following a marathon experienced less muscle damage, soreness, and inflammation.

They also recovered faster 9. Similar results have been observed after supplementing daily with milligrams mg of tart cherry powder 10 , Additionally, tart cherry juice and supplements may increase muscle strength.

One group of males was given tart cherry supplements or a placebo in the days leading up to and immediately following an intense resistance training session Tart cherry supplements may also reduce muscle breakdown, ease muscle soreness, and speed up recovery in resistance-trained individuals 11 , Thus, more research is needed on this topic 13 , Tart cherry juice intake in the days leading up to and immediately following intense physical exercise may reduce muscle strength loss and soreness.

It may also speed up recovery. Tart cherry juice may be a safe and effective way to treat insomnia and increase the amount of sleep you get each night. This might be because tart cherries contain melatonin , a hormone that regulates the sleep-wake cycle and is often used as a supplement to treat insomnia However, the amount of melatonin in tart cherry juice is much less than the amount used for insomnia.

Therefore, there may also be other components in tart cherries that are responsible for its sleep-inducing effects Tart cherries also contain a small amount of tryptophan , an amino acid that is converted into serotonin, which is a neurotransmitter that can boost your mood and may also help regulate sleep.

Serotonin can also eventually be converted into melatonin 15 , 16 , Older research shows that supplementing with tart cherry juice increases levels of melatonin and helps improve sleep quality and duration Plus, in one study, people with insomnia drank either 16 oz mL of tart cherry juice or the same amount of a placebo juice each day for 2 weeks.

The cherry juice increased sleep time by an average of 84 minutes This could reduce symptoms of insomnia and can result in better quality sleep.

Some studies have looked at the effect of tart cherry juice on gout , a type of arthritis accompanied by repeated attacks of swelling and intense pain Drinking tart cherry juice seems to reduce blood levels of uric acid — a chemical that can trigger gout when present in too high concentrations In addition, several studies report that regular consumption of fresh cherries or tart cherry juice may be linked to a reduced risk in the frequency and severity of gout attacks 22 , Thus, it is difficult to determine whether the cherry juice is the cause of the reduced symptoms or whether people with fewer gout symptoms are more likely to use alternative treatments like tart cherry juice.

However, the effect seems small and more research is needed. Tart cherries and their juice contain large amounts of antioxidants and other beneficial plant compounds that may have protective effects on brain cells In one older study, consuming 16 oz mL of tart cherry juice daily improved antioxidant defenses in healthy older adults In another study, older adults with normal cognitive function consumed either 2 cups mL of tart cherry juice or a placebo for 12 weeks At the end of the study, those who consumed tart cherry juice had higher memory scores and performed better on learning tasks compared to those in the placebo group The high antioxidant levels in tart cherry juice may help improve cognitive function when consumed regularly.

Tart cherry juice is rich in many vitamins, minerals, and beneficial plant compounds proven to offer a boost to your immune system. For instance, one study researched the effect of this juice on upper respiratory tract symptoms commonly experienced by marathon runners after a race A group of runners drank tart cherry juice in the days leading up to and immediately following a marathon race while another consumed a placebo Tart cherry juice is rich in a variety of nutrients that may strengthen the immune system.

However, more studies are needed. Tart cherry juice may also provide the benefits listed above. However, more studies are needed before strong conclusions can be made.

Specifically, most of the studies that observed benefits gave participants two daily 8-oz mL doses of the juice. This is believed to be the equivalent of consuming around 75— tart cherries each day Regarding tart cherry juice powder, studies using powdered supplements typically used around mg per day.

Additionally, this juice is safe for most people, though it contains high amounts of sorbitol, a type of sugar alcohol that can cause stomach pain and diarrhea for some Tart cherry juice also contains quercetin , a plant compound that may interact with certain medications, particularly blood thinners.

Individuals on medications should consult a doctor before adding large amounts of tart cherry juice to their diet 35 , Tart cherry juice is considered safe for most people. The dosage instructions above may help you maximize the potential health benefits.

Tart cherry juice is rich in nutrients, may offer several impressive health benefits, and is a simple addition to just about any diet. Therefore, physically active individuals and those with insomnia should consider giving this juice a try.

For the most benefits, opt for an unsweetened version or blend two handfuls of tart cherries with some water to make your own.