Tart cherry juice is making waves in the wellness world, and for good reason. This delicious drink, derived from Montmorency cherries, packs a punch when it comes to health benefits. From improved sleep quality to reduced inflammation and better exercise recovery, tart cherry juice offers a natural solution to some of the most common health concerns. But what does science say about its benefits? And how much should you be drinking to reap the rewards? In this comprehensive guide, we’ll dive into the incredible health benefits, its science, how to use it, and contraindications to consider.
The Science Behind Tart Cherry Juice
Tart cherries (Prunus cerasus), particularly the Montmorency variety, are rich in potent bioactive compounds. These include antioxidants like anthocyanins and flavonoids, which give the cherries their deep red color. Tart cherries also contain melatonin, the hormone responsible for regulating sleep-wake cycles. These bioactive compounds are believed to contribute to tart cherry juice’s wide range of health benefits, including:
- Antioxidant Properties: Anthocyanins neutralize harmful free radicals, which can damage cells and contribute to aging, inflammation, and disease.
- Anti-inflammatory Effects: Flavonoids and anthocyanins reduce inflammation by inhibiting enzymes involved in inflammatory pathways.
- Melatonin Content: Tart cherries are one of the few natural sources of melatonin, which helps improve sleep quality.
With these compounds in mind, let’s explore how tart cherry juice can benefit your health.
1. Improved Sleep
One of the most well-known benefits of this juice is its ability to improve sleep. This is mainly due to its melatonin content, a crucial hormone in regulating the sleep-wake cycle. Several studies have demonstrated that drinking tart cherry juice can improve sleep quality and duration.
Scientific Evidence
A study published in the European Journal of Nutrition found that adults who consumed the juice twice daily for two weeks experienced significant improvements in sleep duration and quality compared to a placebo group. This is supported by research published in The Journal of Medicinal Food, which showed that tart cherry juice increased melatonin levels and improved sleep efficiency.
How Much to Take
For sleep improvement, it is recommended that you consume 8 ounces of tart cherry juice 1-2 hours before bedtime. This allows the melatonin and other sleep-enhancing compounds to take effect just as you wind down for the night.
2. Decreased Inflammation and Pain Relief (Especially for Arthritis)
Tart cherry juice is a natural anti-inflammatory powerhouse. The anthocyanins and flavonoids in the juice help reduce inflammation, which can alleviate pain and discomfort, especially in people suffering from conditions like osteoarthritis.
Scientific Evidence
A study published in Osteoarthritis and Cartilage found that patients with osteoarthritis who drank the juice twice daily for three weeks experienced a significant reduction in pain and stiffness. Similarly, another study in the Scandinavian Journal of Medicine & Science in Sports showed that marathon runners who consumed it experienced less inflammation and muscle soreness after a race compared to a placebo group.
How Much to Take
The recommended dose for pain and inflammation reduction is 8-12 ounces of tart cherry juice taken daily. Consuming it consistently over several weeks may provide the best results.
Related Read: The Power of Magnesium: Your Guide to a Healthier You
3. Improved Cognitive Function
Emerging research suggests that tart cherry juice may also have cognitive benefits. The anthocyanins and other antioxidants in tart cherries help reduce oxidative stress and inflammation in the brain, potentially enhancing mental function and slowing cognitive decline.
Scientific Evidence
In a study published in Food & Function, older adults who drank the juice of tart cherries for 12 weeks showed improvements in memory and cognitive performance compared to those who did not. The researchers attributed this to the cherries’ high levels of antioxidants, which protect the brain from damage caused by oxidative stress.
How Much to Take
A daily dose of 8 ounces of tart cherry juice is recommended to boost cognitive function. Long-term use may yield the best results, especially in older adults looking to maintain or improve brain health.
4. Heart Health Benefits
This delicious juice has shown promise in supporting heart health. Its high levels of antioxidants, particularly anthocyanins, have been linked to improved cardiovascular function and reduced risk factors for heart disease, such as high blood pressure and high cholesterol.
Scientific Evidence
A study published in The American Journal of Clinical Nutrition found that participants who drank tart cherry juice had lower blood pressure and LDL cholesterol levels. Another study in Nutrients reported that ingesting the juice from tart cherries reduced markers of oxidative stress and inflammation, both of which are common contributors to heart disease.
How Much to Take
For heart health, it is recommended that you consume 8 ounces of tart cherry juice daily. Consistent consumption over time may help reduce risk factors associated with cardiovascular disease.
5. Enhanced Exercise Recovery
Tart cherry juice is popular among athletes and fitness enthusiasts for its ability to speed up recovery after intense exercise. Tart cherries’ anti-inflammatory and antioxidant properties help reduce muscle damage and soreness, allowing for quicker recovery.
Scientific Evidence
Research published in the British Journal of Sports Medicine found that athletes who consumed the juice experienced less muscle soreness and strength loss after intense exercise. Another study in the Journal of the International Society of Sports Nutrition showed that drinking this juice before and after exercise significantly reduced post-exercise pain and inflammation.
How Much to Take
Drink 8 ounces of tart cherry juice within 30 minutes to an hour after finishing your workout to enhance exercise recovery. Drinking it consistently before and after exercise can help recovery and performance.
Kelly’s Thoughts About Dosing
The recommended daily dosage of tart cherry juice used in these studies is relatively high. However, in my experience and that of many of my clients, just 1-2 tablespoons before bed can have profound effects. I suggest starting with a small amount and gradually increasing if necessary, especially considering the juice’s high sugar content. This way, you can gauge how your body responds while minimizing sugar intake.
Contraindications and Potential Side Effects
While the juice from tart cherries offers a wealth of health benefits, there are a few contraindications to be aware of:
- High Sugar Content: Tart cherry juice contains natural sugars, which may not be suitable for individuals with diabetes or those monitoring their sugar intake. Opt for unsweetened versions or reduce portion sizes if necessary.
- Stomach Upset: Some people may experience gastrointestinal discomfort, such as bloating or diarrhea, after consuming large amounts of the juice. To avoid this, start with small amounts and gradually increase your intake.
- Allergic Reactions: While rare, some individuals may be allergic to cherries. If you experience any signs of an allergic reaction, such as itching, swelling, or difficulty breathing, discontinue use immediately and consult a healthcare provider.
How and When to Take Tart Cherry Juice
Tart cherry juice can be enjoyed in several ways:
- Straight from the bottle: Drink it as is for a quick and easy health boost.
- In smoothies: Blend the juice with other fruits and vegetables for a nutrient-packed smoothie.
- Mixed with water: Dilute the juice with water to reduce sugar and make it a refreshing drink.
The best time to take tart cherry juice depends on your health goals:
- For sleep: Drink it 1-2 hours before bed to help improve sleep quality.
- For inflammation and exercise recovery: Drink the juice after exercise or throughout the day to reduce inflammation and muscle soreness.
- For heart health and cognitive function: Tart cherry juice is recommended daily, preferably in the morning or with a meal.
Kelly’s Conclusion
Tart cherry juice is a delicious and natural way to improve your health. It offers benefits from better sleep to enhanced cognitive function and exercise recovery. Packed with powerful antioxidants and anti-inflammatory compounds, this vibrant juice can help reduce pain, protect your heart, and even sharpen your mind.
As with any supplement or dietary addition, you must consult your healthcare provider before adding this supplement to your routine, especially if you have any underlying health conditions or are taking medications. But for most people, incorporating it into a balanced diet can be a simple yet effective way to support overall wellness.
With the science-backed health benefits of tart cherry juice on your side, you’ll be able to rest easier, recover faster, and live healthier!
Disclaimer: This information is not medical advice. It is for educational information only. Do your research and consult your healthcare provider to determine if you should take a tart cherry juice supplement.
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References
- Pigeon, W. R., Carr, M., Gorman, C., & Perlis, M. L. (2010). Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: A pilot study. Journal of Medicinal Food, 13(3), 579-583.
- Howatson, G., Bell, P. G., Tallent, J., Middleton, B., McHugh, M. P., & Ellis, J. (2012). Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. European Journal of Nutrition, 51(8), 909-916.
- Zhang, Y., Neogi, T., Chen, C., Chaisson, C., Hunter, D. J., & Choi, H. K. (2012). Cherry consumption and the risk of recurrent gout attacks. Arthritis & Rheumatism, 64(12), 4004-4011.
- Schumacher, H. R., Pullman-Mooar, S., Gupta, S. R., Dinnella, J. E., Kim, R., & McHugh, M. P. (2013). Randomized double-blind crossover trial of the efficacy of a tart cherry juice blend in treating osteoarthritis (OA) of the knee. Osteoarthritis and Cartilage, 21(8), 1035-1041.
- Kent, K., Charlton, K., Lee, S., & Mond, J. (2017). Effects of dietary anthocyanins on cognitive performance: A systematic review and meta-analysis of randomized controlled trials. Nutrition Reviews, 75(9), 701-719.
- Chai, S. C., Davis, K., Zhang, Z., Zha, L., Kirschner, K. F., & Grape, E. S. (2019). Montmorency tart cherry supplementation improves cognitive performance in older adults. Food & Function, 10(11), 4537-4543.
- Johnson, S. A., Navaei, N., Pourafshar, S., Jaime, S. J., Akhavan, N. S., Boonstra, E., & Chai, S. C. (2020). Effects of Montmorency tart cherry juice on vascular function in older adults: A randomized controlled trial. Nutrients, 12(2), 620.
- Keane, K. M., George, T. W., Constantinou, C. L., Brown, M. A., Clifford, T., & Howatson, G. (2016). Effects of Montmorency tart cherry (Prunus cerasus L.) consumption on vascular function in men with early hypertension. The American Journal of Clinical Nutrition, 103(6), 1531-1539.
- Kuehl, K. S., Perrier, E. T., Elliot, D. L., & Chesnutt, J. C. (2010). Efficacy of tart cherry juice in reducing muscle pain during running: A randomized controlled trial. Journal of the International Society of Sports Nutrition, 7(1), 17.
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