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Tart cherry juice has gone viral as the main ingredient in the \u201csleepy girl mocktail<\/a>,\u201d a homemade drink that many people swear helps them get a good night\u2019s sleep<\/a>. But that\u2019s just the beginning when it comes to this eye-catching sipper. Below, dietitians explain the potential health benefits of tart cherry juice. <\/p>\n \u201cAmong the most promising are improvements in sleep quality, exercise recovery, heart health, cognitive function, and inflammation,\u201d explains Jennifer Pallian, R.D.<\/a>, founder of Foodess. \u201cHowever, while the findings are encouraging, larger and longer-term clinical trials are still needed to confirm many of these effects.\u201d<\/p>\n Meet the experts: <\/strong>Jennifer Pallian, R.D.<\/a>, founder of Foodess and Caroline Susie, R.D.<\/a>, L.D., spokesperson for the Academy of Nutrition and Dietetics.<\/p>\n \u201cI often recommend tart cherry juice, especially for individuals looking to improve recovery after exercise<\/a> or manage inflammation<\/a>,\u201d says Caroline Susie, R.D.<\/a>, L.D., spokesperson for the Academy of Nutrition and Dietetics.<\/p>\n Tart cherry juice contains a number of beneficial components, as \u201cit\u2019s rich in antioxidants<\/a>, particularly anthocyanins, which have anti-inflammatory and antioxidant properties,\u201d Susie explains.<\/p>\n Below, experts explain everything to know about tart cherry juice, the potential health benefits of drinking it, and the potential side effects to be aware of.<\/p>\n What is tart cherry juice?<\/strong><\/p>\n As the name suggests, it is the juice from tart cherries. Also known as sour, Montmorency, or dwarf cherries, this variety is different from sweet cherries. Tart cherries are often too mouth-puckering to be consumed fresh so they can be found dried, frozen, or as juice to make them more palatable. However, if your goal is to get health benefits from tart cherry juice, then make sure you select one that is unsweetened to match the kind used in health studies. Avoid brands that add large doses of sugar to the juice.<\/p>\n Tart cherry juice nutrition <\/p>\n Tart cherry juice is a powerhouse of nutrients. According to the U.S. Department of Agriculture (USDA)<\/a>, one 8-ounce serving provides 91 calories, 35 grams of carbs, and the following percent of your daily value of:<\/p>\n This nutritional profile is what allows tart cherry juice to furnish the following purported health benefits.<\/p>\n Benefits of tart cherry juice1. Promote better sleep<\/strong><\/p>\n Tart cherry juice gives you a one-two punch of melatonin and tryptophan, ingredients that are known to help send you into a slumber. If you suffer from insomnia or often wake up tired<\/a>, you might consider drinking the juice consistently before bedtime to help you doze off, sleep longer, and have improved quality during that period of shut-eye.<\/p>\n In a 2018 pilot study of tart cherry juice for treating insomnia,<\/a> the majority of subjects with insomnia increased their sleep time by 84 minutes. Drinking tart cherry juice may also help with better sleep quality, especially if it\u2019s consumed in the evening after a meal of sleep-supporting foods<\/a>.<\/p>\n 2. Relieve gout and other forms of arthritis<\/strong><\/p>\n Gout is a painful form of arthritis that occurs when there is a buildup of uric acid in the body. According to the Arthritis Foundation<\/a>, in 2019, a review of six studies found that tart cherry juice lowered uric acid and led to less severe disease and fewer reported gout flares. Other research has found that tart cherries may relieve joint pain in people with osteoarthritis, for those seeking natural fixes for arthritis<\/a>.<\/p>\n However, it\u2019s important to note that the effects are relatively small, and medical experts do not recommend relying on tart cherry juice for \u201cacute gout attacks.\u201d<\/p>\n 3. Improve workouts with less soreness<\/strong><\/p>\n Many athletes drink tart cherry juice to help with performance as well as speed up muscle recovery and relieve soreness\u2014but does it actually work? A study in the Journal of the International Society of Sports Nutrition<\/a> published in 2010 looked at pain reduction after long-distance running. Participants who drank a tart cherry drink twice daily for 7 days prior to the event and on the day of the race reported that they had less increased pain post-race, compared to the placebo group, and were more willing to use the drink in the future. The researchers attributed this result to the natural anti-inflammatory and antioxidant capacity of tart cherries, which they believed may help protect muscles from damage and pain.<\/p>\n 4. Boost brain function and memory<\/strong><\/p>\n Besides improving the physical body, tart cherry juice may enhance the mind, too. In a 2019 clinical study<\/a> funded by the Cherry Marketing Institute, researchers found that older adults who drank the juice every day for 12 weeks showed improvements in cognitive function (including performance on visual memory tests to recognize patterns). They attributed the potential beneficial effects to the polyphenols, anthocyanins, and melanin in tart cherries. These bioactive compounds may decrease inflammation and oxidative stress, which, in part, may contribute to degenerative brain disorders, such as Alzheimer\u2019s and Parkinson\u2019s disease. \u201cThe effects may also be related to tart cherry\u2019s potential blood pressure-lowering effects,\u201d per the lead researcher, \u201cas blood pressure can influence blood flow to the brain.\u201d<\/p>\n 5. Lower blood pressure<\/strong><\/p>\n Tart cherry juice is one of many foods high in potassium<\/a>, which has shown in studies that it may help those with high blood pressure maintain it in a healthy range and could reduce the risk of stroke. However, the reduction is not drastic and the juice should not be considered a replacement for doctor-prescribed medication for hypertension. More research is needed.<\/p>\n 6. Decrease inflammation<\/strong><\/p>\n You may have heard of the benefits of \u201ceating the rainbow.\u201d What gives tart cherry juice its bright red color are anthocyanins. Research shows<\/a> that these polyphenols fight tissue inflammation the same way that medication like ibuprofen does.<\/p>\n Add Prevention as a preferred source in your Google search results.<\/p>\n Use your Google account to add this to your settings.<\/p>\n Add to Google settings<\/p>\n Another study published in 2025<\/a> found that drinking tart cherry juice reduced calprotectin (a protein that\u2019s released when there\u2019s inflammation in the gut) in people with ulcerative colitis. Researchers wrote that the findings indicate \u201ctwice-daily tart cherry supplementation can improve irritable bowel disorder-related quality of life as well as the severity of symptoms and therefore may be important in the management of ulcerative colitis.\u201d 7. Strengthen the immune system<\/strong><\/p>\n The trifecta of antioxidants, vitamin A, and vitamin C in tart cherry juice help boost immune health, which in turn, fights off illness. While it\u2019s not the only food to boost your immune system<\/a>, it\u2019s a welcome addition to your diet, along with the others on this list. 8. Reduce cancer risk<\/strong><\/p>\n Because it\u2019s packed with antioxidants, which help play a role in minimizing oxidative stress and inflammation, tart cherry juice can potentially decrease the risk of diseases like cancer. A study published in 2003<\/a> looked at how anthocyanins in tart cherries could inhibit tumor development in mice and reduce the proliferation of human colon cancer cells. However, more research on humans needs to be conducted to bolster these findings.<\/p>\n 9. Promote weight loss<\/strong><\/p>\n While more research needs to be done on humans, tart cherry juice may help support weight loss<\/a> and reduce belly fat<\/a> due to its anti-inflammatory properties. In one study published in 2008<\/strong><\/a>, rats fed tart cherries had less belly fat than those on a more typical Western diet. That said, it\u2019s worth flagging that a recent study showed that 100% fruit juice is linked to weight <\/strong>gain<\/strong><\/a>. For a lower-calorie drink alternative, you can add a splash of tart cherry juice to some plain sparkling water along with ice and a wedge of lime.<\/p>\n 10. Boost vision<\/p>\n Carrots get a lot of attention for their connection to better eyesight<\/a>, but tart cherries should not be overlooked. One study<\/a> found that patients with glaucoma reported improved vision and decreased symptoms after taking anthocyanins, a compound that is found in tart cherry juice. Again, more research is needed.<\/p>\n How much tart cherry juice should I drink?<\/strong><\/p>\n Many of the participants in the studies cited drank two 8-oz glasses of the juice daily. This dose should be safe to consume for most people, but read up on the side effects below and ask your doctor if you have any questions.<\/p>\n Tart cherry juice and sleep<\/strong><\/p>\n Like the \u201csleepy girl mocktail\u201d name suggests, the natural melatonin content in tart cherry juice has been shown to help improve sleep. One study<\/a> found that it significantly reduced the severity of insomnia (measured in minutes awake after going to sleep) for the participants. If you\u2019re consistent in drinking tart cherry juice before going to sleep, you could see benefits, according to Susie. That said, tart cherry juice is not a replacement for a prescription sleep aid.<\/p>\n When is the best time to drink tart cherry juice?<\/strong><\/p>\n While you can drink tart cherry juice at any time of day, the specific hour you choose may help enhance certain benefits. \u201cThe right timing for drinking tart cherry juice depends on your health goals,\u201d Susie explains. \u201cIf you\u2019re drinking it for improved sleep, consume it about one to two hours before bedtime, as it contains natural melatonin to support your sleep cycle. For muscle recovery or inflammation relief, drink it soon after exercise.\u201d<\/p>\n Regardless of which timing you choose, it\u2019s important to stick to it. \u201cConsistency is key, so aim for daily intake if you\u2019re seeking long-term benefits like reduced joint inflammation or improved sleep patterns,\u201d Susie says.<\/p>\n Tart cherry juice side effects, safety, and warnings<\/strong> People with a sensitivity or allergy to cherries should avoid consuming tart cherry juice. Always consult a doctor before trying new remedies to make sure they do not interfere with any medications you are taking, such as blood thinners, or adversely affect your health in any way.<\/p>\n \u201cTart cherry juice is generally considered safe and well tolerated. However, because it contains relatively high amounts of sorbitol, some people may experience digestive side effects such as abdominal discomfort or diarrhea,\u201d notes Pallian.<\/p>\n If you have chronic kidney disease or are prone to kidney stones, Susie suggests checking with a doctor before increasing (or starting) tart cherry juice consumption, as its high oxalate content may exacerbate symptoms.<\/p>\n If you\u2019re concerned about weight management or blood sugar<\/a> levels, Susie cautions against consuming sweetened versions of tart cherry juice, which can be high in added sugars and caloric content.\n
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