Schlesinger N, et al. (2013). Previouslyreported prior studies of cherry juice concentrate for gout flare prophylaxis:Comment on the article by Zhang et al. DOI: Tart cherry juice is rich in various nutrients. An 8-ounce (oz), or 240-milliliter (mL), serving contains the following ( 2, 3): For the most benefits, opt for an unsweetened version or blend two handfuls of tart cherries with some water to make your own. Rodriguez-Mateos A, et al. (2012). Procyanidin,anthocyanin, and chlorogenic acid contents of highbush and lowbush blueberries.DOI:

Tart cherry juice is rich in nutrients, may offer several impressive health benefits, and is a simple addition to just about any diet. This might be because tart cherries contain melatonin, a hormone that regulates the sleep-wake cycle and is often used as a supplement to treat insomnia ( 15). Regarding tart cherry juice powder, studies using powdered supplements typically used around 480 mg per day. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Tart cherry juice is rich in antioxidants and many key nutrients. It may also be linked to several health benefits, including decreased muscle soreness and improved sleep quality.For instance, one study researched the effect of this juice on upper respiratory tract symptoms commonly experienced by marathon runners after a race ( 28). Tart cherry juice also contains quercetin, a plant compound that may interact with certain medications, particularly blood thinners. Individuals on medications should consult a doctor before adding large amounts of tart cherry juice to their diet ( 35, 36). Summary Drinking tart cherry juice seems to reduce blood levels of uric acid — a chemical that can trigger gout when present in too high concentrations ( 21). If you’re interested in the benefits of tart cherry juice, you may want to follow dosage instructions similar to those used in the studies above. Singh JA, et al. (2015). An internet survey ofcommon treatments used by patients with gout including cherry extract and juiceand other dietary supplements.

Studies have indicated that cherries and their juice may help alleviate gout symptoms by reducing the amount of uric acid in the body. But cherries should not be used as a replacement for any gout medication. In another 2010 study, runners given 16 oz (480 mL) of cherry juice in the days leading up to and immediately following a marathon experienced less muscle damage, soreness, and inflammation. They also recovered faster ( 9). Although the majority of studies report beneficial effects, it’s important to note that a few found no benefits. Thus, more research is needed on this topic ( 13, 14). Summary Unless you’re allergic to cherries, it’s unlikely that you’ll have an adverse reaction. However, it’s important to eat everything in moderation — and cherries are no exception. It’s possible to have diarrhea if you drink too much cherry juice or eat too many cherries.

However, the amount of melatonin in tart cherry juice is much less than the amount used for insomnia. Therefore, there may also be other components in tart cherries that are responsible for its sleep-inducing effects ( 15). I wasn't that convinced about the benefits of cherry juice, I just like the taste! But my marathon running mate swears by this stuff after training and has convinced me to try it also - seems to help with muscle soreness pretty effectively. By Adam Hudson on 06/08/2014 A uric acid blood test determines how much uric acid is in your blood. The test can help determine how well your body produces and removes uric acid. READ MORE Similar results have been observed after supplementing daily with 480 milligrams (mg) of tart cherry powder ( 10, 11). One group of males was given tart cherry supplements or a placebo in the days leading up to and immediately following an intense resistance training session ( 11).

In one older study, long distance runners drank either 24 oz (710 mL) of tart cherry juice or a placebo in the 7 days leading up to and on the day of a race ( 8).Plus, in one study, people with insomnia drank either 16 oz (480 mL) of tart cherry juice or the same amount of a placebo juice each day for 2 weeks. The cherry juice increased sleep time by an average of 84 minutes ( 19). Summary Tart cherry supplements may also reduce muscle breakdown, ease muscle soreness, and speed up recovery in resistance-trained individuals ( 11, 12).