7 Tart Cherry Benefits For Sleep, Exercise Performance & Recovery, Joint Comfort, & More

Once reserved for pies and baked goods, tart cherry products —such as juices, powders, and supplements —have become staples in the supplement and sports nutrition aisles.

But what exactly do they do? According to research, a lot!

Studies suggest the natural antioxidants in tart cherries, known as anthocyanidins, may help support healthy sleep patterns, exercise recovery, and joint comfort.

Read on to discover the emerging science behind the functionality of tart cherry juice and supplements, their potential benefits, and how to start taking tart cherry safely.

Tart Cherry vs. Sweet Cherry: What’s The Difference?

Browse the juice aisle of your local natural foods store, and you’ll likely see tart cherry juice and regular cherry juice.

So, what’s the difference, and why are tart cherries getting all the attention?

Although they’re both nutritious and provide benefits,[1] tart cherries, also known as sour, dwarf, pie, or Montmorency cherries, are bright red in color and come from the Prunus cerasus tree.

Tart cherries typically come in juice, powdered, or supplement form, but are rarely found fresh or frozen in the supermarket.

Sweet cherries, snacking cherries, or dark cherries are a darker, purplish-red fruit from the Prunus avium tree that can be found fresh in the summer months and frozen year-round.

They contain more sugar than tart cherries and can also be found in juice and canned varieties.

Research suggests that although tart and sweet cherries share many attributes and nutrients, tart cherries, especially concentrated tart cherry juice and supplements, may provide specific health benefits.

7 Benefits of Tart Cherry Supplements & Juice

Tart cherry juice and supplements contain a wealth of antioxidants and other nutrients, which research suggests may help provide multifaceted benefits for sleep, exercise performance and recovery, cellular health, and more.

They’re also lower in sugar than sweet cherries, making them a more healthful option for anyone watching their sugar intake.

1. Tart Cherries May Promote Healthy Sleep

Many people swear by the effects of taking a shot of tart cherry juice to help them sleep.

That’s because tart cherries are a natural source of melatonin (the body’s master sleep hormone), tryptophan and serotonin (melatonin precursors) as well as magnesium, aka: the anti-stress mineral.[1]

Research suggests that this combination of nutrients may help support restful sleep, whether taken alone or in combination with additional melatonin or magnesium supplements.[2][3]

One study reported specific sleep quality benefits for female athletes after intermittent fasting, suggesting a possible enhanced sleep benefit following intense exercise; however, further research is needed.[4]

Tart cherry juice and supplements also indirectly support sleep by promoting a normal inflammatory response and joint function, resulting in greater comfort and reduced sleep disruption.

Related reading: Deep Sleep 101: How to Increase REM Sleep

2. Tart Cherry May Support Normal Inflammatory Response

Antioxidant-rich foods, including brightly colored fruits and vegetables, such as sweet and tart cherries, are known to help support a normal inflammatory response.

Antioxidants, such as anthocyanidins in cherries, work by scavenging free radicals—unstable molecules that can damage cells, leading to a suboptimal inflammatory response over time.

Several studies suggest that tart cherries support a normal inflammatory response, which is believed to be the primary mechanism behind many of their health benefits.[1]

3. Tart Cherry May Be an Effective “Precovery” Supplement for Exercise Performance

A growing body of research suggests tart cherry juice and supplements may help support exercise performance, endurance, and recovery.

However, research suggests tart cherry juice and supplements work best when taken several days before intense exercise, as well as for post-workout recovery. 

So, if you’ve only taken tart cherry juice or supplements after working out, try taking them consistently throughout the week (pre- and post-workout) for best results.

Researchers believe tart cherry’s antioxidant polyphenols may have a protective effect on muscle function pre-workout and may help support normal inflammatory response during and after exercise.[5]

Tart cherries also contain natural electrolytes, including potassium, sodium, and magnesium, which provide added fitness and hydration benefits.[6]

Although more research is needed, all this suggests that tart cherry supplements or juice may offer similar benefits to other pre-workout supplements, without the caffeine or higher cost.

4. Tart Cherry May Support Aspects of Metabolic Function

Juices aren’t typically promoted for metabolic function due to their high sugar content.

However, emerging studies suggest tart cherry juice and supplements may help support normal glucose metabolism and cholesterol. [1][7]

Researchers believe this is due to the antioxidants in tart cherries, which support aspects of a normal metabolic inflammatory response. 

As mentioned previously, tart cherries also contain significantly less sugar than sweet cherries, which may make them a more suitable choice for those following a lower-sugar or lower-glycemic diet.

Although tart cherries are sometimes promoted as a weight-loss aid based on animal research, most studies do not suggest a weight-loss benefit.[8]

That said, tart and sweet cherries are a healthy, low-calorie, fat-free, high-fiber food that may be recommended as part of an overall weight-loss strategy.

Talk to your healthcare practitioner to see if tart cherry juice and supplements may be beneficial for you.

5. Tart Cherry Juice May Support Cardiovascular Function

A healthy cardiovascular system relies on a balanced inflammatory response, which influences blood pressure, cholesterol levels, heart rhythm, vascular function, and other key factors.

Several studies have demonstrated that tart cherries may help support various aspects of normal cardiovascular function, including:[1][7][9]

• Normal blood pressure
• Normal lipid levels
• Normal inflammatory response

Tart cherries’ previously mentioned effects on sleep, gut health (fiber and the gut-heart-axis), and glucose metabolism may also indirectly benefit cardiovascular function.

6. Tart Cherry May Support Joint Comfort

Joint discomfort can result from injury, exercise, lack of exercise, inflammation, and/or the buildup of uric acid, which can cause mild to severe pain.

Several studies suggest tart cherry juice may help support joint comfort by:[1][10][11]

• Supporting normal uric acid levels
• Supporting normal inflammatory response
• Promoting faster exercise recovery

Many health experts recommend tart cherry juice or supplements for joint comfort, either alone or as part of a diet and lifestyle program designed to promote greater mobility.

Tart cherry juice and supplements may also help indirectly ease joint discomfort by promoting more restful sleep, allowing the joints to rest and repair more efficiently.

7. Tart Cherry is Nutritious

Beyond antioxidants, tart cherries contain a variety of essential nutrients critical for health and well-being, including:[1][6]

• Sodium
• Copper
• Potassium
• Manganese
• Magnesium
• Calcium
• Iron
• Melatonin
• Typotophan
• Serotonin
• Vitamin C
• Fiber (whole cherries, not juice)

No wonder cherries, tart and sweet, are considered a superfood!

Tart Cherry Juice and Supplement Side Effects

Tart cherries and cherry juices are considered foods, and thus, generally very safe to take.

However, concentrated juices or supplements may cause minor digestive complaints in some people and may be contraindicated if you’re taking blood-thinning medication.

Additionally, since tart cherries may affect blood sugar levels, they may or may not be suitable for individuals with blood sugar issues.

Always check with your doctor before taking a new supplement.

How to Take Tart Cherry Juice & Supplements

Tart cherry juice is available at most natural food stores, supermarkets, and online.

There is no one-size-fits-all dose for all health goals or concerns, but people generally take between 2 and 4 ounces, or more, depending on their specific needs. 

Listen to your body and consult with your healthcare practitioner for personalized recommendations.

You can also find tart cherry supplements in capsule form, powder, or gummies, which offer a concentrated amount of tart cherry.

For example, Country Life Vitamins offers great-tasting Tart Cherry Honey Gummies, formulated with trademark ingredient CherryPURE™ and naturally sweetened with honey sourced from sustainable hives.

CherryPURE™ is considered one of the top-quality tart cherry products because it’s made from 100% Certified organic USA Montmorency Tart Cherries, is non-GMO, Kosher, gluten-free, and backed by multiple clinical studies.[12-16]

These gelatin-free gummies contain 480 mg of CherryPURE™ and 4 grams of natural sugar from honey per serving and won’t make you pucker!

Enjoy two per day as the cherry on top of your health, fitness, and supplement routine and reap the natural benefits of tart cherries.

References Mentioned in This Article

1. “A Review of the Health Benefits of Cherries”. Nutrients.
2. “The Effect of Tart Cherry on Sleep Quality and Sleep Disorders: A Systematic Review”. Food Sci Nutr.
3. “Effects of powdered Montmorency tart cherry supplementation on acute endurance exercise performance in aerobically trained individuals”. J Int Soc Sports Nutr.
4. “Effects of Short-Term Intake of Montmorency Tart Cherry Juice on Sleep Quality after Intermittent Exercise in Elite Female Field Hockey Players: A Randomized Controlled Trial”. Int J Environ Res Public Health.
5. “Precovery” versus recovery: Understanding the role of cherry juice in exercise recovery. Scandinavian Journal of Medicine & Science in Sports.
6. “Cherry juice, tart”. USDA Food Data Central.
7. “Effects of tart cherry juice consumption on cardio-metabolic risk factors: A systematic review and meta-analysis of randomized-controlled trials”. Complementary Therapies in Medicine.
8. “Effect of Tart Cherry Juice Consumption on Body Composition and Anthropometric Measures: A Systematic Review and Meta-Analysis of Randomized Controlled Trials”. Clin Nutr Res.
9. "High blood pressure lowers significantly after drinking tart montmorency cherry juice." Northumbria University. ScienceDaily.
10. “Effectiveness of Cherries in Reducing Uric Acid and Gout: A Systematic Review”. Evid Based Complement Alternat Med.
11. “Randomized double-blind crossover study of the efficacy of a tart cherry juice blend in treatment of osteoarthritis (OA) of the knee”. Osteoarthritis Cartilage. 
12. “Effects of powdered Montmorency tart cherry supplementation on an acute bout of intense lower body strength exercise in resistance trained males”. Journal of the International Society of Sports Nutrition.
13. “Acute Ingestion of Montmorency Tart Cherry Reduces Serum Uric Acid but Has no Impact on High Sensitivity C-Reactive Protein or Oxidative Capacity”. Plant Foods Hum Nutr. 
14. “Powdered tart cherry supplementation surrounding a single bout of intense resistance exercise demonstrates potential attenuation of recovery strength decrement with no definitive oxidative or inflammatory effect”. Journal of the International Society of Sports Nutrition.
15. “Powdered tart cherry supplementation mitigates the post-exercise immune response with reduction in total antioxidant status and serum triglyceride levels following an acute bout of intense endurance exercise”. Journal of the International Society of Sports Nutrition.
16. “Effects of Acute and One-Week Supplementation with Montmorency Tart Cherry Powder on Food-Induced Uremic Response and Markers of Health: A Proof-of-Concept Study”. Nutrients.