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7 Health Benefits of Tart Cherry Juice

7 ½ Health Benefits of Tart Cherry Juice You Didn’t Know

Tart cherry juice, made from Montmorency tart cherries, has fast become the drink of choice for those looking to soothe sore muscles, ease joint pain and get better sleep.

Tart cherries are smaller in size, lower in natural sugar and pack more of an overall antioxidant benefits when compared to the sweet cherries. The tart cherries, grown mostly in the Traverse Bay Farms region of Northwestern lower Michigan, until recently where mostly used for baking.

However, since food scientists have uncovered the amazing natural health benefits of this superfruit, the tart cherry is now made into dried, frozen, tart cherry juice and tart cherry capsules. Research shows drinking tart cherry juice is the simplest way to reduce inflammation. Older adults drink cherry juice to relieve arthritis pain.

The tart cherry growing region of Michigan grows mostly the Montmorency tart cherries. However, many of the family orchards also grow the sweet cherry. The official scientific name of the tart cherry, also known as the sour, pie or red cherries, is Prunus cerasus.

Tart Cherries vs Sweet Cherries

Check out the 7 1/2 science-based health benefits of tart cherry juice.

  1. Cherry Nutrition Facts

Not only does tart cherry juice a refreshing drink, it is also packed with a number of powerful nutrients. A single 8-ounce glass (240-ml) only contains

  • Carbs: 14 grams
  • Fiber: .4 grams
  • Sugar: 15 grams
  • Vitamin A: 17% of the RDI
  • Vitamin C: 15% of the RDI
  • Magnesium: 20% of the RDI
  • Potassium: 1% of the RDI

Tart cherry juice also contains small amounts of calcium, folate, protein, omega-3 fatty acids and omega-6 fatty acids. Learn more about Cherry Nutrition Facts

One of the greatest benefits of drinking tart cherry juice is it not combined with other fruit and vegetable juices. Tart cherry juice that is blended with other juices delivered an increased about sugar. If you’re looking to limit your sugar intake, drink the best tart cherry juice from Traverse Bay Farms.

Learn more about Michigan Cherries


Drinking tart cherry juice delivers less sugar than sweet cherries and higher amounts of anthocyanins and other powerful flavonoids.

  1. Tart Cherry Juice for Muscle Soreness

This ruby-red drink is packed full of powerful anthocyanins. These powerful flavonoids help to reduce inflammation in the joints and muscles. Over the several years a number of research studies has been published on the health benefits of tart cherry juice.

Study for Runners:

A 2010 study of fifty-four runners, each drinking 355ml of tart cherry juice or a placebo 7 days prior to a race. The study found the runners who drink the cherry juice experienced less pain than those drink a placebo.

Another study involved marathon runners. This study included 20 participants and focused on muscle recovery. Each of the participants drank either 16 ounces of tart cherry juice or a placebo five days before the marathon and on the day of the event. Those who drank the cherry juice experienced less muscle damage and faster recovery.

Learn how joint pain may be less of a factor for folks over 50 - Click Here

Tart Cherry Powder Study:

A 2016 involved Tart cherry powder, made from IQF (individually quick frozen) tart cherries. The results of the study also showed the participants using the tart cherry powder also experienced less muscle soreness and faster recovery.


Tart cherry juice and tart cherry powder, both have published research showing how each may help to reduce muscle soreness and speed recovery.  


  1. Joint Pain, Arthritis and Gout

Until recently tart cherry juice arthritis and gout was considered a folk lore. Countless joint pain sufferers told of amazing tales of being able to walk without pain. It wasn’t until dedicated food scientists were able to provide solid, science-backed evidence.  

A number of studies have looked at tart cherry juice and gout and arthritis. The first published studies on cherries and gout dates back to the 1950’s. Dr. Blau, was confined to a wheelchair due a flair-up. After eating cherries and drinking juice, the pain disappeared and the good doctor was able to rise of the wheelchair and walk.

The results of a 2012 study of gout sufferers showed those who consumed fresh cherries or drank tart cherry juice concentrate daily were 50% less likely to suffer a gout attack.

Increased uric acid levels in the blood may be a precursor to a gout attack. A 2014 study found those drinking two doses (1 ounce) of Montmorency tart cherry juice concentrate enjoyed lower levels of

One study was conduct on women with osteoarthritis. This involved those involved in the study to drink Michigan tart cherry juice daily. The results found certain blood markers of inflammation the women was reduced.


The anthocyanins and other antioxidant compound naturally found in tart cherry juice synergistically work together to aid in joint comfort, pain reduction and healthy joints.


  1. Increase Sleep Time...Tart Cherry Juice for Sleep

Tart cherry juice and sleep is getting a lot of attention. According to the American Sleep Foundation, 30-40 percent of adults say they have insomnia. Best of all, this is an issue that can be treated and for many tart cherry juice for sleep is becoming for solution.

Tart cherries are Mother Nature’s leading source of melatonin. This is a hormone naturally produce in the brain that aids in increasing sleep time. In tart cherries also contain anthocyanins and trypotphans. This healthy combination helps the body to increase sleep times naturally. Learn more "How Much Cherry Juice to Drink Before Bed?"

A 2014 study found older adults who drink tart cherry juice (16 ounces) daily for two weeks enjoyed an average of 85 minutes of more sleep.

What is interesting is tart cherry powder, used to make cherry capsules, actually delivers more melatonin per serving than the liquid.


Naturally occurring melatonin is one of the main antioxidants found in tart cherry juice. This combined with other compounds gives those suffering from insomnia a natural way to enjoy more sleep time.  

  1. Tart Cherries and Collagen

Collagen is vital to joint structure. The tiny red fruit is a powerful source of anthocyanins that may help protect and strengthen collagen connective tissues. In addition, the presence of Vitamin C, may also aid in collagen formation.


Collagen tissue is vital to enjoying a healthy and active lifestyle. Drinking tart cherry juice daily helps to strengthen joints naturally.

  1. Weight Loss Tart Cherries

Obesity is an epidemic in America, so looking at different ways to reduce obesity issues is at the top of the list for a number of those affected. One small study revolving around tart cherry juice on weight loss, lowering blood cholesterol levels and belly was conducted. However, more research is needed on humans.


Tart cherry juice is rich in anthocyanins that may aid in weight loss and reduction in belly fat.

  1. May Help to Reduce Blood Pressure

A 2016 pilot study showed tart cherry juice consumption may aid in the reduction in blood pressure. More research is conducted to find additional links to drinking this juice and lower blood pressure levels.


Daily consumption of tart cherry juice by older adults could help in reduction of systolic BP in older adults.

  1. 7 ½ May Promote Brain Health

A 12 week, 2017 showed the possible link between tart cherry juice consumption and improve memory and cognition in older adults. The results of the study showed those in the group who drank the cherry juice enjoyed noted improvements in both short-term and long-term memory.

Another study showed those drinking 16 ounces (480ml) of tart cherry juice daily for the length of the study showed improved mental agility in older women and men.


The high levels of naturally occurring antioxidants in tart cherry juice may help lead to healthy brain function and improved memory.

Information and Facts about Tart Cherry Juice

How much tart cherry juice should you drink?

While there is no daily recommended serving size from the United State government for drinking cherry juice, you may want to use the dosage amounts used in the studies included above.

Since 2001, when we first started offering tart cherry juice concentrate and the studies above suggest two daily servings of the juice. This is two 8-ounce glasses drank daily. This is the dosage for tart cherry juice.

How Much Cherry Juice Should You Drink

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.



Benefit of tart cherry capsules

As stated above, several studies also include tart cherry juice powder, used to make tart cherry capsules. Some studies indicate to enjoy the arthritis relieving benefits of tart cherry powder a minimum of 1000mg per day is suggested.

Side effects of tart cherry juice

The information in this article this is not medical advice. The fresh fruit and juice does naturally contain sorbitol. This type of sugar alcohol is found in fruit and vegetables. This gives the underly fruit or vegetable natural sweetness.

For some individuals excess tart cherry juice may cause flatulence, stomach pain and even diarrhea. Check with your doctor or health care provide prior to making any changes in your diet or adding new foods to your daily routine.

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.