10 Amazing Health Benefits of Tart Cherry Juice

by John Staughton (BASc, BFA) last updated - Medically reviewed by Zemira Barnes (MS)

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Many people are turning to tart cherry juice for their health needs, due to its rich supply of antioxidants and anti-inflammatory compounds. Tart cherry juice is very beneficial for promoting good and sound sleep and at the same time also prevents gout. Its amazing list of benefits is also the reason why many athletes prefer tart cherry juice as a post-workout recovery boost!

What is Tart Cherry Juice?

Tart cherry juice is derived from tart cherries, a species of cherry scientifically known as Prunus cerasus that is native to certain parts of Asia and Europe, where it has been cultivated for centuries. You may also know this species by other common names, such as sour cherry, dwarf cherry, or Montmorency cherry. Unlike common cherries that you can find in most grocery stores, tart cherries aren’t as regularly stocked, due to their high acidity.


As per USDA National Nutrient Database, tart cherry juice is often sold as a concentrate and is included in various dietary supplements, thanks to its unique antioxidant profile, combined with vitamin E, vitamin A, vitamin C, zinc, quercetin, phenolic compounds, and even certain useful hormones. It is also rich in carbs, fiber, proteins, fat, manganese, potassium, and copper. The antioxidant is most well-known for are anthocyanins, which are anti-inflammatory and immune-boosting in nature. The number of anthocyanins present in tart cherries is a lot higher than levels found in sweet cherries. Smaller quantities of calcium, iron, magnesium, omega 3, and omega 6 fatty acids are also found in this group.

Watch Video: 7 Amazing Benefits Of Tart Cherry Juice

7 Amazing Benefits Of Tart Cherry Juice | Organic Facts

Nutrition Facts

Cherry juice, tart
Serving Size :
Water [g]85.18
Energy [kcal]59
Protein [g]0.31
Total lipid (fat) [g]0.54
Carbohydrate, by difference [g]13.7
Sugars, total [g]12.21
Calcium, Ca [mg]13
Iron, Fe [mg]0.42
Magnesium, Mg [mg]11
Phosphorus, P [mg]17
Potassium, K [mg]161
Sodium, Na [mg]4
Zinc, Zn [mg]0.03
Vitamin C, total ascorbic acid [mg]0
Thiamin [mg]0.06
Vitamin B-6 [mg]0.04
Vitamin B-12 [µg]0
Vitamin D (D2 + D3) [µg]0
Vitamin D [IU]0
Cholesterol [mg]0
Caffeine [mg]0
Sources include : USDA


Let’s have a look at the numerous health benefits of tart cherry juice.

Regulates Blood Pressure

One of the most important elements of tart cherry juice is quercetin, which is a flavonoid that acts as a powerful antioxidant capable of reducing oxidative stress in many parts of the body, particularly in the cardiovascular system. This compound is linked to lower levels of LDL (bad) cholesterol, as well as blood pressure, all of which reduces strain on the heart and prevents conditions like atherosclerosis, heart attacks, and strokes.  A pilot study recently found that consumption of tart cherries was linked to reducing systolic blood pressure which is used to define the total blood pressure applied against the artery walls when the heartbeats.

Anticancer Potential

In terms of cancer prevention, the anthocyanins found in tart cherry extracts are very important, considering they can remain active in the blood for up to 12 hours after ingestion.

A 2003 study by the Michigan State University, published in the journal Cancer Letters, shows that tart cherry anthocyanins and cyanidin may help reduce the risk of colon cancer.

Moreover, the Journal of Clinical Oncology also has research suggesting that a 14-day course of tart cherry juice helps improve chemotherapy-induced peripheral neuropathy in the majority of patients, with no reported adverse effects.

Boosts Stamina

Anthocyanins are linked to increased levels of circulation, which is good news for the cardiovascular system. It also ensures that various areas of the body receive the oxygen and resources they need. This can also result in a stamina boost when you need it the most!

Weight Loss

If you are interested in losing weight, one great strategy is to improve your metabolism, which the active ingredients and compounds in tart cherry juice are able to do. A report published in the Journal of Medicinal Food states that by reducing the deposition of abdominal fat, lowering cholesterol, boosting circulation, and preventing diabetes, tart cherry juice can significantly lower your risk for metabolic syndrome, which will aid in weight-loss efforts.

Promotes Muscle Recovery

With its stimulating, anti-inflammatory, and antioxidant properties, this juice is popular for people who wish to speed their recovery from illness or a muscle injury. Including 8-12 oz of tart cherry juice twice a day has been found to be most impactful in promoting muscle recovery. This juice is popular as a post-workout beverage for the same reasons. A recent study found that drinking cherry juice for a week before and during an intense run reduced post-run muscle pain.

A glass of tart cherry juice with a white plate of fresh tart cherries on a wooden table

Prevents Insomnia

According to a 2012 report in the European Journal of Nutrition, melatonin, which is one of the chemicals rarely talked about in tart cherry juice is a critical hormone that the body uses to regulate its circadian rhythms and induce sleep. For people who struggle with insomnia or regularly interrupted sleep, drinking a cup of this juice before bed can ease you into a rejuvenating night’s sleep.

Treats Arthritis & Gout

As a general anti-inflammatory beverage, thanks to all of the unique antioxidants and chemicals, tart cherry juice is able to soothe symptoms of arthritis, gout, headaches, and gastrointestinal distress. It can also help detoxify the body and reduce swelling from edema, thanks to the high levels of vitamin A and C found in this juice. Goat is a type of arthritis, that produces painful symptoms related to swelling of the joints. The culprit being the build-up of uric acid that forms urate crystals in and around the joints. These crystals can cause inflammation leading to “gout attacks” and chronic arthritis. A 2019 study found that those consuming tart cherry juice for 4 weeks resulted in remarkably reduced uric acid levels, hence detailing the protective effects of consuming tart cherry juice.

Boosts Immunity

Due to its rich antioxidant content, tart cherry juice helps in preventing infections by boosting the overall immunity of the body. Flavonols like kaempferol and quercetin are antiinflammatory and antioxidative substances that are usually present in high amounts in most fruits and veggies. These flavonoids work to strengthen immune functions.

Decreases the Risk of Diabetes

Quercetin, the critical antioxidant in this juice, is directly connected to lower incidences of type 2 diabetes, as it can help to regulate the levels of insulin and glucose in your blood, as per a study published in the Europe PMC journal. This is not only important for people at risk of diabetes, but also for those trying to manage their blood sugar levels after being diagnosed.

Improves Brain Function

A research report published in the Journal of Nutrition revealed that tart cherry extract can lower oxidative stress that leads to cognitive disorders and neurodegenerative disease. The high levels of quercetin and anthocyanins are responsible for this brain-boosting ability, including memory enhancement.

How to Eat Tart Cherries?

There are many different ways to eat tart cherries, including the following:

  • Tart cherries are usually eaten dried, frozen, or juiced.
  • The cherries are commonly used in culinary applications, such as soups and meat dishes, and their extract is a popular element in desserts and candies.
  • While drinking pure tart cherry juice isn’t the most popular option, since it is so acidic and sour, many people dilute this juice with water and take it on a daily basis for a nutritional boost.

How much to Drink in a Day?

To derive the benefits of tart cherry juice, you can drink 1 cup of this juice a day, as this can provide plenty of antioxidants to your body.

Some tart cherry juice brands may contain a high amount of sugar. To avoid an overload of calories and carbohydrates, it’s better to consume the unsweetened variety.

Side Effects

It can be safe to drink more than 1 cup of this juice a day if desired, but moderation is key, given the potential side effects mentioned below. It is not recommended that you drink more than 4 cups of this powerful juice per day. Before adding a new element to your health regimen, especially one with so many unique chemicals and compounds, speak to your doctor about any of your specific risk factors.

  • Weight gain: Tart cherry juice is high in nutrients, but it is also high in calories, at over 140 calories in a single cup. For people who are trying to lose weight, small amounts of this juice are acceptable. However, be sure to include this juice in your daily calorie intake.
  • Bleeding: Some of the active ingredients in tart cherry juice, namely quercetin, is able to help thin the blood, which can protect against heart attacks and strokes. However, if you are already taking anticoagulant medication, this combination can cause bleeding, particularly for people with pre-existing bleeding disorders.  It is not suggested to drink, this juice within a few days of having surgery.
  • Gastrointestinal distress: This sour cherry beverage has a significant amount of sorbitol, which is a sugar alcohol found in certain foods that can have a digestive effect, even acting as a laxative at times. However, in large quantities, and for those who have sensitive stomachs, this compound can cause cramping, bloating, discomfort, and diarrhea. Always drink tart cherry juice in moderation.
  • Pregnancy: Although eating tart cherries has been deemed acceptable for pregnant and breastfeeding women, the higher concentrations of chemicals in tart cherry juice can potentially be dangerous to the baby, or even stimulate contractions, so it should be avoided.
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About the Author

John Staughton is a traveling writer, editor, and publisher who earned his English and Integrative Biology degrees from the University of Illinois in Champaign, Urbana (USA). He is the co-founder of a literary journal, Sheriff Nottingham, and calls the most beautiful places in the world his office. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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