Cherry juice—especially tart cherry juice—is increasingly viewed as more than just a refreshing drink. Recent studies suggest it may help reduce inflammation in the body and improve sleep quality, in addition to offering other health benefits.
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But what does science really say about this beverage, and when are its benefits genuinely supported by evidence?
According to a health report published by the scientific website VeryWellHealth, cherry juice contains powerful plant compounds, most notably polyphenols and anthocyanins. These antioxidants help reduce inflammation and protect cells from damage, which explains why several studies have linked cherry juice consumption to improvements in various health markers.
Reducing Inflammation and Joint Pain
Research indicates that drinking tart cherry juice may help relieve joint pain and stiffness associated with arthritis, as well as bone mass loss in certain cases. Researchers attribute this effect to the ability of antioxidants in cherries to reduce chronic inflammation, a key factor in joint diseases.
Gout
Gout is a painful inflammatory condition linked to elevated uric acid levels. Studies suggest that eating cherries or drinking cherry juice may lower the risk of gout attacks and reduce symptom severity in those affected.
Does It Really Help with Sleep?
One of the most well-known benefits of tart cherry juice is improved sleep. Small studies have found that people with insomnia slept better after drinking two cups of tart cherry juice daily.
This is likely because cherries naturally contain melatonin, the hormone responsible for regulating the sleep–wake cycle, which may explain the improvement in sleep quality for some individuals.
Supporting Post-Exercise Recovery
Research has also shown that athletes who consumed cherry juice after workouts experienced less muscle soreness and regained muscle strength more quickly. For this reason, tart cherry juice is sometimes used as a recovery-support drink after physical exertion.
Heart Health and Metabolism
Studies suggest that cherry juice may lower systolic blood pressure and reduce LDL (“bad”) cholesterol, and may also improve certain blood sugar markers in specific groups. However, researchers emphasize that these findings still require larger studies for confirmation.
Protection Against Chronic Diseases?
Preliminary research indicates that cherry juice may support short-term memory, reduce stress and anxiety, and strengthen the immune system thanks to its vitamin A and C content. It may also help reduce oxidative stress linked to cancer.
What About Weight Loss?
Contrary to popular belief, there is no strong evidence that cherry juice helps with weight loss or improves body mass index, despite its other health benefits.
Expert Advice
There is no standardized recommended dose, but most studies have used one to two cups per day. The best times to consume it are in the morning and evening, or in the evening before bedtime for those seeking better sleep. Experts recommend choosing unsweetened juice to avoid excessive sugar intake.
However, specialists warn that people with diabetes should monitor their blood sugar levels even when consuming unsweetened juice. It should not be used as a substitute for medical treatment, and those taking long-term medications are advised to consult their doctor.
Tart cherry juice can be a beneficial addition to a healthy diet—especially for people dealing with inflammation or sleep disturbances—but its benefits are complementary, not therapeutic. As always, moderation is key.
