Tart Cherry Juice Review: Was Dr. Oz Right?

Updated 5/7/24. Tart cherry juice, or as Dr. Oz called it the “ultimate antioxidant”, is reputed to have several health benefits. While there are over 250 different types of tart cherries  (also called sour cherries), they are all healthy to various degrees and because they are fruits, all types have some of antioxidant activity. In this tart cherry review, I want to address the three specific claims that Dr. Oz mentioned on his TV show.  If you do your own research, remember that its scientific name is Prunus cerasus.

Tart Cherry Juice: Ultimate Antioxidant?

Tart cherries have antioxidant properties. In one study of older adults published in the Journal of Nutrition, 12 older adults were randomly given 16 oz of tart cherry juice (two 8 oz servings per day) for 2 weeks.

After a month, they were given a placebo drink and followed again for another two weeks. Scientists measured oxidative damage caused by free radicals during both drinks to see if either drink had any effect.

Results showed tart cherry juice improved the antioxidant defenses of older adults, demonstrating that juice has antioxidant activity.

While this is good news, remember that claims about cherries being the ultimate antioxidant should be seen with skepticism. There's no proof they are better than other antioxidant-rich foods. Like all foods, they have their place in a healthy diet.

Tart Cherry Juice Benefits

According to Dr. Oz, tart cherry juice has the following benefits:

• Pain relief
• Fights heart disease
• Helps you sleep

Let’s discuss the proof for each of these separately and see what we can figure out.

 

Tart Cherry Juice For Pain

Some research finds that tart cherries are anti-inflammatory because they contain compounds that act somewhat similar to aspirin. Some of these compounds in tart cherries are called anthocyanins. One of the ways that aspirin works is by inhibiting an enzyme called cyclooxygenase (pronounced sigh-clo-ox-a-gen-ace). This is the enzyme Dr. Oz was talking about on TV.

In one study, tart cherry juice reduced muscle pain after exercise. This study involved 54 runners. In that study, people drank 24 oz of tart cherry juice daily or a placebo for a week before a race. The brand used was Cherrish cherry juice. A problem with the study, however, is runners rated their pain on a scale. The researchers did not measure antioxidant levels, muscle damage, or oxidative stress.

In another investigation, researchers observed tart cherry juice reduced diabetic nephropathy in their legs. Here researchers had people drink 8 oz of cherry juice for 2 weeks. Other researchers have noted tart cherry juice reduces arthritis pain.

In a meta-analysis of 14 clinical trials, tart cherry juice seemed to have a small effect on reducing the severity of muscle soreness and helping athletes recover their muscle strength faster. While small reductions were also seen in inflammation the markers C reactive protein (CRP) and IL-6, there were no changes in creatine kinase.

 

Tart Cherry Juice And Heart Disease

In one study, lab rats were fed a high-fat diet for 3 months. Some rats were also given tart cherries (freeze-dried tart cherry powder) while other rats were not. Rats that got the cherries had lower triglycerides and reduced abdominal fat. Cherries also have some soluble fiber which may have contributed to some of the effects on triglycerides.

Since elevated triglycerides (fats in the blood), increased weight and belly fat are associated with metabolic syndrome (which leads to type II diabetes), does this mean that tart cherries can lower our risk of type II diabetes?  It’s a good question and it will be interesting to see human research on this. Right now, nobody is sure.

A 2011 study – conducted on people also appeared to show some benefits. In this study, 10 overweight men and women drank either 8 oz of tart cherry juice or a placebo for 4 weeks. Researchers noted that tart cherry juice reduced not only markers for inflammation but also triglycerides and VLDL (a type of LDL /bad cholesterol.

Sleep And Cherry Juice

The hormone melatonin is released from the pineal gland in the brain when we are in darkness, which is one reason we get tired at night. Tart cherries contain melatonin. Specifically, Montmorency tart cherries have about 13 nanograms per gram, which is more melatonin than other varieties such as Balaton tart cherries, which have about 2 nanograms per gram. Additionally, melatonin is also an antioxidant and probably contributes to some of the tart cherries' antioxidant power.

At least one study has indicated that tart cherries may improve sleep in older adults.

In disclosure, that clinical trial was funded by CherryPharm, which makes the tart cherry juice used in this investigation.  The study only involved 15 people who had insomnia. Those older adults drank 16 oz of tart cherry juice daily for two weeks. They reported improved sleep compared to when they drank a placebo.

Does this mean that tart cherry juice will help younger people sleep better?  Maybe or maybe not. Research needs to confirm this.  I would caution – as Dr. Oz did – to avoid drinking cherry juice close to bedtime because the extra fluid may increase nighttime bathroom trips.

Tart Cherry Juice And Exercise

Can tart cherry juice help you exercise better? One study says yes. This investigation involved 27 male and female marathon runners and triathletes. The people were randomly given either a placebo or a supplement that contained 480 mg of tart cherries. The runners took the supplement for 10 days before running a half marathon and on the race day.

Compared to the placebo group, those taking the tart cherry supplement:

• Ran the race 13% faster than the placebo group.
• Had higher antioxidant levels 24 hr and 48 hr after the race.
• Had a 47% reduction in inflammation markers after the race.
• Reported 34% muscle soreness (DOMS) before the race (not after).

The supplement used in this study was called CherryPURE

In a review of cherry exercise studies, researchers noted it may be beneficial if 16 to 24 oz were consumed 4- to 5-d before the exercise event and 2 to 3 d after to promote recovery.

Tart Cherry Juice And Blood Pressure

Melatonin may help nocturnal hypertension, a condition where blood pressure rises at night when we are asleep.  Since tart cherries contain melatonin, it makes some sense they might help with this, too.

One study has also shown that drinking 2 oz of Montmorency tart cherry concentrate reduced systolic blood pressure (the top number) by 10 points after two weeks of use. This study involved 15 men with high or elevated blood pressure.

What About Cherry Juice Capsules?

Several people have commented below that they have had success with cherry juice capsules.  Several brands exist, including:

• Solaray tart cherry 450 mg veggie caps

• Cherry Pure Montmorency cherry

• Solgar tart cherry 1000 mg

If cherry juice is going to help reduce inflammation, the effective dose should contain the equivalent of at least 46 cherries. Check cherry juice capsules to see how many cherries are in a serving size.

Additionally, look at how many capsules are needed to achieve a serving.  In other words, if a product said it contained 1000 mg, is that in  1 capsule, 2 or 3 capsules? Compare prices too. More expensive cherry supplements may not be better.

What Brands Do I Suggest?

I think all quality brands will likely work the same. Here are two brands I like:

• Dynamic Health (juice)
• SR Tart Cherry (gelcaps)

Tart Cherry Juice Side Effects

No studies have shown any ill effects. That said, there isn’t much research on people with health problems.  So, if you're going to try this supplement, here are some things to consider. This list is not complete.

• Start with less than recommended for the first week
• Stop taking at least two weeks before having surgery
• High-potency cherry supplements may interact with medications
• Pregnant and nursing moms should speak to their doctor first

In theory, tart cherry juice may interfere with some medications. This includes blood thinner medicine. People who take blood thinner medications should speak to their doctor.

Cherries may lower blood pressure. In theory, they may interfere with blood pressure medications.

 

Do Tart Cherries Work?

Overall, I'm intrigued by what I see about tart cherry juice, and from the comments below, several people are also saying that it has an effect on a variety of issues. If you are healthy, I see no problems with taking a shot of tart cherry juice daily or a cherry supplement. It can't hurt, and it just might help.

Here is the brand I like for those who are curious.

What do you think?