Health Benefits of Tart Cherry Juice
Tart cherry juice is made from Montmorency cherries (Prunus cerasus), also known as sour cherries. As the name suggests, tart cherry juice is more sour than black cherry juice, which is made from sweet cherries.
When consumed regularly, tart cherry juice may help improve heart health, promote deep sleep, and alleviate muscle soreness—thanks to the fruit’s abundance of antioxidants and other beneficial compounds.
Supports Heart Health
Tart cherry juice is rich in plant compounds such as proanthocyanidins, anthocyanins, and flavonols. These compounds contain powerful antioxidant and anti-inflammatory properties that can improve heart health.1
Antioxidants counteract oxidative stress, a process that causes cell damage and can contribute to conditions like cardiovascular disease.2
Research found regular tart cherry juice consumption can help reduce risk factors associated with cardiovascular disease in older adults. This is due to its ability to reduce blood pressure and lower low-density lipoprotein (LDL) cholesterol levels, both of which can increase your risk for heart attack and stroke.
May Boost Cognitive Health
High blood pressure, inflammation, and oxidative stress are believed to contribute to the development of cognitive impairment. Tart cherry juice has anti-inflammatory and antioxidant properties, which may help reduce these risk factors.6
A small study examined the effects of tart cherry juice consumption on cognitive health in older adults. Researchers found the individuals who drank two cups of tart cherry juice daily for 12 weeks had improved memory scores and performance on learning tasks compared to people in the placebo group.6
However, larger studies with more participants are needed to confirm these findings. Additionally, the study received industry funding, which raises concerns about potential bias.
May Help Protect Bone Health
There is some evidence tart cherries may help protect against age-related bone loss.
A study in older women found consuming two cups of tart cherry juice daily led to decreased bone breakdown. However, this study is industry-funded so there is a risk of potential bias.9
The exact mechanism of how tart cherry juice affects bone health is still being researched, but researchers suggest it may be due to its anti-inflammatory and antioxidant properties.
Risks of Tart Cherry Juice
Cherry juice is generally well-tolerated in healthy individuals. However, tart cherry juice is relatively high in the sugar alcohol sorbitol, which can cause gas, bloating, diarrhea, and abdominal cramps in some people.1718
Additionally, people with cherry allergies should avoid tart cherry juice and other products containing cherries to avoid
an allergic reaction.
Tips for Consuming Tart Cherry Juice
If you’re considering drinking tart cherry juice, here are some helpful tips to keep in mind.
- Make your own. To make homemade tart cherry juice, start by removing the pits from 2 cups of tart cherries. Place the pitted cherries in a blender and add 1 cup of water. Blend the mixture until it becomes smooth.
- Read the label. If you prefer to buy tart cherry juice, make sure to choose 100% tart cherry juice with no added sugar to ensure you’re getting the maximum health benefits.
- Dilute tart cherry juice concentrate. If you’re using tart cherry juice concentrate, mix two tablespoons of concentrate with 8 ounces (oz) of regular or sparkling water.
- Enjoy it with a balanced meal. Drink tart cherry juice alongside a snack or meal that contains protein, fat, and fiber. This will help promote fullness and prevent blood sugar spikes.19
- Start with a small amount. Consider starting with a 4 oz serving and gradually increasing as desired to minimize any potential side effects.
- Know how much to consume. While many studies have shown the benefits of drinking two cups daily, adjusting your intake based on your individual health needs and preferences is important. It’s a good idea to speak with a healthcare provider to determine how much tart cherry juice you should consume daily.
A Quick Review
Tart cherry juice is a nutritious beverage that offers many health benefits. It has been associated with improved heart health, better sleep, and enhanced exercise recovery. Many of these effects are thought to be due to its high levels of antioxidants and other beneficial compounds.
Tart cherry juice may also help reduce symptoms of arthritis, promote cognitive health, and protect against age-related bone loss. However, more research is needed to confirm these benefits.
To get the most health benefits, choose 100% tart cherry juice without added sugar. Talk to a healthcare provider about how much juice you should consume daily.