What is Tart Cherry Juice?
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Quick Summary Bullets
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Naturally supports joint comfort and post-exercise muscle recovery
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Provides antioxidants, including anthocyanins and naturally occurring melatonin
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Helps maintain healthy inflammation balance and supports restful sleep
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Published: April 2025 | Updated October 2025
Tart cherry juice is a vibrant, ruby-red beverage made from Montmorency tart cherries (Prunus cerasus). Known for their distinct tangy flavor and bright color, these cherries contain powerful plant compounds that support overall wellness.
Unlike sweet cherries, Montmorency cherries have higher natural acidity and a unique nutrient profile. They’re rich in anthocyanins—naturally occurring plant pigments that act as antioxidants—and are a natural source of melatonin, a compound that helps regulate healthy sleep cycles.
Whether enjoyed as pure juice or as a concentrate—such as adding Traverse Bay Farms Tart Cherry Juice Concentrate—this juice offers a refreshing, nutrient-rich way to support joint health, recovery, and wellness.
At a Glance: Tart cherry juice from Montmorency cherries offers a tangy flavor and antioxidant support, making it a popular choice among health-conscious individuals.
Whether you’re sipping on a glass of pure tart cherry juice or to your smoothies, you’re in for a treat packed with nutrients and antioxidants.
1. Nutrient Profile of Tart Cherry Juice
An 8-ounce glass (240 ml) of unsweetened tart cherry juice typically contains:
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Carbohydrates: 14 g
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Fiber: 0.4 g
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Natural Sugars: 15 g
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Vitamin A: 17% DV
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Vitamin C: 15% DV
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Magnesium: 20% DV
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Potassium: 11% DV
Tart cherry juice also provides small amounts of calcium, folate, and essential fatty acids.
Its naturally occurring anthocyanins and polyphenols act as antioxidants that help the body combat oxidative stress—a process associated with everyday cellular wear.
At a Glance: Tart cherry juice delivers key vitamins, minerals, and phytonutrients that help protect cells from oxidative stress and support overall vitality.
2. Tart Cherry Juice and Exercise Recovery
Research shows that tart cherry juice can help support post-exercise muscle recovery. The naturally occurring anthocyanins and polyphenols may help maintain a healthy inflammation response following physical activity.
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A 2010 study of long-distance runners found that participants who consumed tart cherry juice experienced less perceived muscle soreness compared to a placebo group.
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A 2016 trial using tart cherry powder showed similar benefits in maintaining normal muscle recovery markers after exercise.
At a Glance: Tart cherry juice and tart cherry powder support recovery after exercise by helping the body manage oxidative stress and maintain a balanced inflammatory response.
3. Joint Comfort and Uric Acid Balance
Several studies suggest that tart cherry juice helps support healthy joint function and maintain normal uric acid levels, both important for joint comfort and mobility.
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Early clinical observations dating back to the 1950s found a connection between cherry consumption and uric acid metabolism.
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A 2012 study found that individuals who consumed tart cherry juice concentrate daily maintained healthier uric acid levels compared to control groups.
At a Glance: Regular intake of tart cherry juice may help the body maintain comfortable joints and support normal uric acid metabolism.
4. Tart Cherry Juice for Sleep Support
Tart cherries are one of nature’s few fruits containing naturally occurring melatonin, the compound that helps regulate sleep-wake cycles. In addition, they provide tryptophan and anthocyanins—nutrients that may support healthy serotonin and melatonin balance.
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A 2014 study found that adults who consumed 16 oz of tart cherry juice daily for two weeks increased total sleep time and improved sleep quality compared to placebo.
At a Glance: Naturally occurring melatonin and tryptophan in tart cherry juice help promote healthy sleep duration and quality.
5. Tart Cherries and Collagen Support
Vitamin C and anthocyanins found in tart cherries help the body synthesize collagen, a structural protein essential for healthy joints, skin, and connective tissue.
At a Glance: The nutrients in tart cherry juice help support the body’s natural collagen formation, contributing to healthy joints and skin elasticity.
6. Weight and Metabolic Health
Early research suggests tart cherry juice may support healthy weight management by helping maintain balanced lipid levels and supporting metabolism. In one small study, cherry compounds helped maintain normal body composition and healthy cholesterol levels in animals; human studies are ongoing.
At a Glance: Tart cherry juice is rich in anthocyanins that may support healthy metabolism and lipid balance when combined with an active lifestyle.
7. Cardiovascular and Circulatory Support
Tart cherry juice provides polyphenols that support healthy blood pressure and vascular function. In older adults, daily consumption was associated with maintenance of normal systolic blood pressure and improved endothelial function.
At a Glance: Drinking tart cherry juice as part of a balanced diet can support cardiovascular wellness and healthy circulation.
7½. Brain and Cognitive Support
Antioxidants in tart cherries help protect brain cells from oxidative stress, supporting memory, focus, and overall cognitive health.
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A 12-week study published in the European Journal of Nutrition showed that older adults who drank anthocyanin-rich tart cherry juice maintained better cognitive function and memory compared to a control group.
At a Glance: The anthocyanins and polyphenols in tart cherry juice may help the body support brain health and cognitive performance.
The Takeaway
Tart cherry juice offers a naturally delicious way to support joint comfort, healthy inflammation balance, post-exercise recovery, and restful sleep.
Look for products made from Montmorency tart cherries, like Traverse Bay Farms Tart Cherry Juice Concentrate—USA-grown only, with the industry’s sediment-free guarantee and 38+ national food awards for taste and quality.
At a Glance: A glass of tart cherry juice provides antioxidants, melatonin, and polyphenols that support joint, sleep, and heart health naturally.
Want to Experience the Difference?
Explore Traverse Bay Farms Tart Cherry Juice Concentrate and other award-winning products made using as much Michigan-grown fruit as possible. This is the dosage for tart cherry juice.
Shop Tart Cherry Juice Concentrate Now »
How to make tart cherry juice
To make the best cherry juice, simply mix one ounce of the concentrate with 7 ounces of water to make a 100% pure glass of the cherry juice.
It takes the juice of 100 cherries to make a single ounce of the concentrate. So drinking two glasses of the tart cherry juice daily means you would be consuming the equivalent of 200 cherries daily.
See how to make a glass of tart cherry juice and see an example of sediment-free cherry juice concentrate.
Want to see how tart cherry juice can naturally support your health?
Download the Free Cherry Health Report to learn more about the science of tart cherries, inflammation, and recovery.
Ready to experience the benefits for yourself?
Shop Traverse Bay Farms Tart Cherry Juice — trusted by wellness seekers and award-winning for taste and purity.
The Final Wrap Up
The tart cherry juice is a tasty way to enjoy healthy joints, get a better night's sleep and soothe sore muscles. In addition, since a single glass of the juice is made of mixing one ounce of the tart cherry juice concentrate with 7 ounces of water, it is a good way to ensure you are also drinking water daily. Check out how to buy cherry juice.
Finally, when purchasing tart cherry juice, look for the juice that is made from Montmorency tart cherries. Many brands selling tart cherry juice actually use cherries grown in other countries including Poland, Turkey and China.
Learn What are Cherries Good For?, here.
