Cherry juice is not just a tasty, refreshing drink. It delivers antioxidants, vitamins, and minerals that can support your health in many ways. It may help with everything from immune support to better sleep. Here are 10 surprising benefits of this bright beverage:
1. Eases Joint Pain and Cuts Inflammation
Cherry juice is rich in antioxidants that help shield your cells from damage. Among them, anthocyanins stand out for their strong anti-inflammatory action. For people with arthritis, that may mean less joint pain and stiffness. A clinical study showed that people who drank tart cherry juice had meaningful drops in joint pain and stiffness [1]. Animal research also indicates that cherry juice may help stop bone loss, which could be useful for people with osteoporosis [2].
2. May Support Healthy Blood Pressure
Tart cherry juice has been linked to lower systolic blood pressure, the force your heart creates when it pumps blood. In one study, participants drank 16 ounces (480 milliliters) of tart cherry juice each day for 12 weeks, and systolic blood pressure dropped noticeably [3]. This may happen because the juice can improve blood vessel function and lower oxidative stress, a factor in high blood pressure.
3. Supports Heart Health by Reducing Bad Cholesterol
Low-density lipoprotein (LDL) cholesterol is known as “bad” cholesterol because high levels can cause cholesterol to build up in your arteries and raise the risk of heart attacks and strokes. Research suggests that tart cherry juice may lower LDL levels, which could help prevent plaque buildup in the arteries and support heart health [3].
4. Helps You Recover Faster After Exercise
Hard training often leaves you with soreness and inflammation. Tart cherry juice may reduce muscle damage and soreness, helping you bounce back faster. Studies show that athletes who drink cherry juice after exercise recover muscle strength and ease soreness more quickly than those who do not [4,5]. Its antioxidant and anti-inflammatory effects appear to drive much of this recovery support.
5. May Lower the Chance of Gout Attacks
Gout is a type of arthritis that causes intense pain and swelling because uric acid builds up in the blood. Studies show that tart cherry juice can lower uric acid levels, which may reduce the risk of gout attacks [6]. Drinking cherry juice regularly, or eating cherries, may help prevent flare-ups and ease symptoms in people who already have gout because of its anti-inflammatory properties.
6. Improves Sleep Quality with Natural Melatonin
Tart cherry juice naturally contains melatonin, the hormone that helps regulate sleep-wake cycles. In a small study, drinking two 8-ounce servings of cherry juice each day helped people with insomnia sleep longer and better [7]. The melatonin in the juice may promote sleep, making it a natural option for people dealing with insomnia or poor sleep quality [8].
7. May Help Manage Blood Sugar in Diabetes
Some research suggests that tart cherry juice may help with diabetes management by lowering blood sugar. A small study found that it reduced A1C levels, which reflect average blood sugar over three months, in people with diabetes. It may also help steady fasting blood sugar levels and lower the chance of blood sugar spikes [4]. Animal studies also suggest that cherries may reduce the risk of developing diabetes in at-risk populations [9].
8. Supports Mental Health by Lowering Stress and Anxiety
Cherry juice can help your mind as well as your body. Research indicates that drinking cherry juice may reduce symptoms of stress and anxiety [4]. Scientists believe the antioxidants and anti-inflammatory compounds in tart cherry juice may support brain health and reduce oxidative stress, which can contribute to mental health concerns such as anxiety.
9. May Improve Memory and Cognitive Function
Cherry juice may help with memory loss, especially in older adults or people with dementia. In a small study, participants who drank 7 ounces (200 milliliters) of tart cherry juice daily for 12 weeks improved both short-term and long-term memory [10]. This may be related to the anti-inflammatory and antioxidant effects of anthocyanins, which help protect brain cells and support cognitive function.
10. Supports the Immune System with Key Vitamins
Tart cherry juice provides important vitamins, including vitamin A and vitamin C, that help strengthen immune function. These vitamins support white blood cell production and function, helping your body fight infections. Research also suggests that cherries may help defend against harmful bacteria, strengthening the body’s natural protection against illness [11].
How Often and When to Drink Cherry Juice
There is no single recommended amount of cherry juice for getting its benefits, but research suggests that one to two glasses per day can work well. Use this simple guide to fit cherry juice into your routine:
For Muscle Soreness and Recovery:
- Frequency: Daily or twice daily.
- Timing: Before or after exercise.
For Sleep Improvement:
- Frequency: Twice daily.
- Timing: Once in the morning and once 1-2 hours before bed.
For Other Health Benefits:
- Frequency: Daily.
- Timing: Can be consumed at any time.
Note: Even unsweetened cherry juice contains natural sugars. Some brands may include added sugars. Opt for unsweetened cherry juice to minimize added sugar intake. A typical serving size is 8 ounces (240 ml) of tart cherry juice. However, some people may prefer a concentrated form or supplements.
Warning:
Cherry juice can fit into a healthy diet, but you should watch its sugar content.
- Digestive Issues: Sorbitol, a natural sugar alcohol in cherry juice, may lead to abdominal pain and diarrhea in some people.
- Diabetes: People with diabetes or other blood sugar conditions should be careful and track their intake. Always speak with a healthcare professional before making major changes to your diet, especially if you have underlying health conditions or take medications.
Keep in mind: Cherry juice may offer health benefits, but you should drink it in moderation and as part of a balanced diet. Too much may cause unwanted side effects.
References:
- Schumacher HR, Pullman-Mooar S, Gupta SR, Dinnella JE, Kim R, McHugh MP. Randomized double-blind crossover study of the efficacy of a tart cherry juice blend in treatment of osteoarthritis (OA) of the knee. Osteoarthritis Cartilage. 2013 Aug;21(8):1035-41. doi:10.1016/j.joca.2013.05.009
- Moon N, Effiong L, Song L, Gardner TR, Soung DY. Tart cherry prevents bone loss through inhibition of RANKL in TNF-overexpressing mice. Nutrients. 2018;11(1):63. doi:10.3390/nu11010063
- Chai SC , Davis K , Wright RS , Kuczmarski MF , Zhang Z . Impact of tart cherry juice on systolic blood pressure and low-density lipoprotein cholesterol in older adults: a randomized controlled trial. Food Funct. 2018 Jun 20;9(6):3185-3194. doi: 10.1039/c8fo00468d
- Kelley DS, Adkins Y, Laugero KD. A review of the health benefits of cherries. Nutrients. 2018;10(3):368. doi:10.3390/nu10030368
- McHugh MP. “Precovery” versus recovery: Understanding the role of cherry juice in exercise recovery. Scand J Med Sci Sports. 2022 Jun;32(6):940-950. doi: 10.1111/sms.14141.
- Chen PE, Liu CY, Chien WH, Chien CW, Tung TH. Effectiveness of cherries in reducing uric acid and gout: a systematic review. Evid Based Complement Alternat Med. 2019;2019:9896757. doi:10.1155/2019/9896757
- Losso JN, Finley JW, Karki N, et al. Pilot study of the tart cherry juice for the treatment of insomnia and investigation of mechanisms. Am J Ther. 2018;25(2):e194-e201. doi:10.1097/MJT.0000000000000584
- Juhnevica-Radenkova K, Moreno DA, Ikase L, Drudze I, Radenkovs V. Naturally occurring melatonin: Sources and possible ways of its biosynthesis. Compr Rev Food Sci Food Saf. 2020;19(6):4008-4030. doi:10.1111/1541-4337.12639
- Van der Werf R, Walter C, Bietiger W, Seyfritz E, Mura C, Peronet C, Legrandois J, Werner D, Ennahar S, Digel F, Maillard-Pedracini E, Pinget M, Jeandidier N, Marchioni E, Sigrist S, Dal S. Beneficial effects of cherry consumption as a dietary intervention for metabolic, hepatic and vascular complications in type 2 diabetic rats. Cardiovasc Diabetol. 2018 Jul 20;17(1):104. doi: 10.1186/s12933-018-0744-6.
- Kent K, Charlton K, Roodenrys S, Batterham M, Potter J, Traynor V, Gilbert H, Morgan O, Richards R. Consumption of anthocyanin-rich cherry juice for 12 weeks improves memory and cognition in older adults with mild-to-moderate dementia. Eur J Nutr. 2017 Feb;56(1):333-341. doi: 10.1007/s00394-015-1083-y.
- Khoo HE, Azlan A, Tang ST, Lim SM. Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits. Food Nutr Res. 2017 Aug 13;61(1):1361779. doi: 10.1080/16546628.2017.1361779.
