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 
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:
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:
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:
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.
At first I expected for this product to be exotic and headed straight to the health food store and paid $9 for a 32 oz bottle. Yesterday , I found it at HEB, my local favorite grocery store for $3!!!
My mother started drinking tart cherry juice for gout in her knee. 3 glasses 8oz per glass. It took 4 days and the pain was completely gone. She hadn’t had gout since and drinks 1 glass everyday
Mike, thanks I’m glad for your mom!
For effectiveness, do you think it makes a difference if you take juice or pills?
If it really does work, as long as both products are quality made I dont think it makes a difference.
this is unreal. For sixteen years I have had fibromyalgia pain and taking medications of different kinds. Finally, I said no more and just dealt with the pain and tried my own techniques of exercise and relaxation. Could not sleep well for years. Occasionally, I would take a sleeping pill – 3 hrs of sleep.
Anyhow, I saw Dr. Oz on TV and now I am trying the tart cherry juice. Only twice so far and what a relief, Not only for fibromyalgia, but also my knees and lower back. I have atrial fib, so I will have to check with the dr. because I am on coumadin and not sure what effect that has. Will update. Thank you for all this information. Sometimes we have to investigate what is out there.
Hello I bought the tart cherry because I was experiencing electricity feelings in my toe. My sister told me that it was Gout I start searching and my sister in law’s told me about this product, I order it on line and in less then 2 days the pain bad feeling discomfort and disappear I highly recommend it and am not an easy believer
If there’s half a chance that taking this stuff does any of what everyone is saying it does, everyone should be taking it. But I see a wild variation in dosage, from teaspoons to 8ounces twice a day. What’s the story on that?
Angel, good question and I have no idea about the dosage and I cant put my finger on any dosage either. I can say that I don’t feel the same effects others are saying they get. I take a swig out of the bottle once per day at breakfast. whether that’s not enough or I just don’t have the pain issues others are experiencing, I don’t know. I am usually pain free for the most part for what its worth.
Perhaps one of them is the concentrate, and the other is not. So, two tablespoons of concentrate equals eight ounces of the juice. Could be.
I had really bad bursitis pain, in my left hip, that had been affecting me for the past 6 months, I was unable to walk far distances and it always felt like i had stabbing pain in my side. I had multiple steroid shots but nothing seemed to help…until I had tart cherry juice.
I had tried other pain medication, steroids, and natural remedies, but this was the first and only thing to help. Yesterday, I went on my first mile walk in 6 months. The tart cherry juice started working within a few days and now the stabbing pain has turned into a dull ache (which i can handle because it is better than the stabbing pain).
Its worth a try to anyone who is interested. If I do no drink it for a few days I can feel the pain coming back in my hip, so I will be keeping up with it.
All the best,
Sara
Thanks Sara and I’m glad it helped you 🙂
I read this a month ago and I went out and got both tart montmorency concentrate and chewable pills. I have ankylosing spondylitis, DJD in my hips and have have trouble with knees that has gotten worsen in the last year, I am 54. I can say Tart Cherry in any form is a Godsend. My knees no longer hurt at all. I think I have had gout, undiagnosed.
I experimented with a serious headache I developed by overworking my back and neck where my AS, a form of rheumatism, is present. I get a shooting knife-like stabbing pain in my left mandible bone (behind the ear) . This developed overnight and I was trying to beat it by relaxation techniques in my sleep. 2 advil usually do it. In the morning, I ate two cherry pills and it subdued it to a reasonably livable level all day. Tart cherry did not eliminate it like advil, but now I know I have an alternative.
Two table spoons in the am and a couple chewables in the daytime. I have been bounding up the stairs and doing heavy remodeling work on my house with no pain. I am just losing weight and getting back in shape.
And having had serious sleep problems since 2010, they are gone..
Tart cherry has really changed my life..
SeattleCherryMan, glad tart cherry is helping you and appreciate you writing!
My dad has gout and has raved about not having to take prescription medication for it because he drinks cherry juice from concentrate. I’m 42 and recently stated having foot pain that has not been diagnosed. He encouraged me to try it and I did. The first week I drank R.W. Knuden’s Black Cherry Juice which was surprisingly good. Keep in mind I didn’t think that I had gout nor did I think drinking the juice would help but what was there to lose but a few dollars. Wow, was I surprised! After 2 days I felt major relief in both my feet and my knees.
I have had knee problems (undiagnosed) for years but the pain in my feet had overtaken the pain of my knees. I was able to walk up and down steps normally without hobbling. I went one day without the juice and felt an immediate mild to moderate difference. I did the research on the types of cherry juice and am now going to try the tart to see what difference it makes. I used to take tylenol, aleve, advil, and Excedrin migraine which includes aspirin for pain. None of these did what a glass of cherry juice has done. I’m a believer. Now for a life time of drinking cherry juice until I get them medically checked out.
Sylvia, thats great. glad it helped you.
I am 63 years old and was having knee pain every time I bent down to floor or during exercise. A friend at the gym recommended tart cherry juice. I have been using it about a month now and my knees feel better than they have in several years. I take 4 ounces twice a day in AM and PM.
Harris, great glad tart cherry juice is helping your knees feel better!
I take a shot of Tart Cherry Juice concentrate in the morning (or evening) to combat gout in my feet….it works wonders. I just stopped taking Allopurinal a couple of weeks ago…we’ll see how it works. I am certain that it helps since when I don’t forget to take a shot for a few days, the gout returns. When it returns, I take a shot for a couple of days and the gout is gone.
Mark, that’s amazing. I’m glad its working for you.
Where did you get it? and exactly what is it called?
Ray
Hello Joe, my name is Rita. I’m 47 with arthritis pain in my lower back, both knees, and excruciating pain in my left foot and ankle. I also have tingling in my arms and hands at night. One night I was in terrible pain and starting searching the internet for a non medicinal energy for the pain because of lack of health insurance. I ran across an article about tart cherry juice. That same day my fiancee took me to GNC and bought a bottle for me. All I can say is it definitely worked for me. The pain was completely gone in about 2 days. I thought it was my imagination until I ran out and the pain came back about a week later. I also noticed that I slept better and didn’t require as much sleep to feel rejuvenated in the mornings. I am writing now because I’m up with the pain. I will be at GNC first thing in the morning to purchase my tart cherry juice!
Rita, thanks for the feedback. glad tart cherry juice is helping you.
Joe, any advice on ringing in the ears? Thing cherry juice will help?
Hi Joe, that’s a tough one. I’m not aware of any at the moment. I hope you have been to your doctor / audiologist to see what might be causing the ringing in the ears (Tinnitus). Ive seen TV commercials for something called lipo flavonoid. its on my list to review but I have not gotten around to it yet. if you try it and it helps, do let me know.
To note, Use the concentrate: 2 tbsp 30-45 minutes before bed. Concentrate looks to be the most effective overall and doesn’t increase as much fluid (thus no bathroom middle of night). Also cheaper. Only known precaution: if on blood thinners, consult with your MD and your get your blood checked as the cherry juice will thin your blood some: may need to adjust your blood thinner levels if staying on the CJC long-term to keep your blood levels ideal. I see this as a wonderful find, any of my patients with inflammation issues and sleep issues: this gets recommended. I take it as well (proactively) although I dont have sleep or health issues.
Hi, I am a 62 year old active woman. In the last few years, I have had general :growing older”issues. I have used conservative treatments: chiropractic, icing, warm compresses, Advil, yoga and pilates. In Feb. my Mother passed away. Almost immediately, I could not walk, my knees were excruciating, my neck, low back,wrists and my hands began aching on a daily basis. Grief had certainly jump started many things and exacerbated others.
I then woke up a couple of weeks ago with a trigger finger. Someone told me to get off of the Advil, put a splint on my trigger finger to help it rest and to take tart cherry supplements. Now after 3 days, I can’t say that I am excellent, however, I am 50% better. The last 2 days, I allowed myself to cry for my Mother, she was a constant in my life, sometimes a pain, but, certainly by dearest friend. She is not here anymore and I imagine my grief will continue, but, I have to say there is something to this tart cherry thing. I will continue to update my progress.
I believe because I am not in excruciating pain physically, I can let go and allow myself to grieve without the fear that something terrible is wrong with me. What the “terrible” is, is that my Mother has died. Whether my heartache eases or not, joint pain is not something I need or for that matter, anyone needs. I am going for a series of blood test today to rule out any serious conditions. I will continue to splint my trigger finger and take the cherry supplement. I will keep you posted……………….Linda
Linda, really sorry to hear that you lost your mom. Ill say a prayer you feel better soon.
Greetings! I did a literature review of uses of cherry juice (thanks Cheryl Wardlaw!) as I was recommending to patients and wanted to see what the research says. The research was very supportive (I tried to be neutral in my search looking for supportive and unsupportive). I wanted to share with the group so anyone can have the research to back their recommendation. If I missed any good studies please share.
You can click on the links to the abstracts (I wrote above them what the abstract is about).
Cherry juice
Anti oxidant and anti-inflammatory comparable to commercial products
http://www.ncbi.nlm.nih.gov/pubmed/10075763
Cox 1 and Cox 2 inhibition comparable to Ibuprofen and Naproxen 10 microM.Highest in cherries and raspberries (not as well other berries)
http://www.ncbi.nlm.nih.gov/pubmed/11695879
Comparison different cherries for Cox inhibition-strong inhibition at 250 microg/mL dosage
http://www.ncbi.nlm.nih.gov/pubmed/19199585
A review of Health Benefits of Cherries (COX 1and 2 enzyme inhibition) anti oxi, anti carcinogenic
http://www.ncbi.nlm.nih.gov/pubmed/21229414
Concentrated cherry best (vs other forms) for anti oxidant and anti inflammatory
http://www.ncbi.nlm.nih.gov/pubmed/23163942
Anthocyanin high in cherries, high anti-oxidative properties
http://www.ncbi.nlm.nih.gov/pubmed/15577186
Food matrix affects avail of anthocyanin-further study needed
http://www.ncbi.nlm.nih.gov/pubmed/21110799
Understanding bioavailability of anthocyanins-little research on (lots of research on availability of other flavonoids)
http://www.ncbi.nlm.nih.gov/pubmed/17533653
Anthocyanin absorption determined by the sugar it is presented as
http://www.ncbi.nlm.nih.gov/pubmed/14705874
Antho absorped in elderly women
http://www.ncbi.nlm.nih.gov/pubmed/11333846
‘Rapidly’ absorbed (not excreted) and metabolized following mod to high oral dose
http://www.ncbi.nlm.nih.gov/pubmed/16251615
Cherry anti-oxidants, farm to table.Benefits for human diseases
http://www.ncbi.nlm.nih.gov/pubmed/20944519
Sports med benefits
http://www.ncbi.nlm.nih.gov/pubmed/23075558
Decreased pain after running
http://www.ncbi.nlm.nih.gov/pubmed/20459662
Decreased muscle damage
http://www.ncbi.nlm.nih.gov/pubmed/16790484
Recovery following strenuous exercise
http://www.ncbi.nlm.nih.gov/pubmed/19883392
Combat oxidative stress in healthy older individuals
http://www.ncbi.nlm.nih.gov/pubmed/19692530
Sleep-melatonin levels and amt/quality of sleep
http://www.ncbi.nlm.nih.gov/pubmed/22038497
sleep for insomniacs-helps moderately, not as good as cognitive-behavioral therapy and hypnotic agents
http://www.ncbi.nlm.nih.gov/pubmed/20438325
sleep-rats and ringdoves
http://www.ncbi.nlm.nih.gov/pubmed/22074327
sleep-middle aged and elderly-helps sleep and mood
http://www.ncbi.nlm.nih.gov/pubmed/20547498
protect against stress, mood enhancer (serotonin)
http://www.ncbi.nlm.nih.gov/pubmed/22583983
cherry juice questionable for long term recommend/chronic diseases (heart specifically): questionable due to lack of studies showing absorption rates in vitro: tough to measure
http://www.ncbi.nlm.nih.gov/pubmed/18209270
TAS, thanks for doing that research. you mentioned you recommended Tart Cherry Juice to your patience. Can I ask what your occupation is? Always curious about these things. Thanks!
Joe, You’re welcome. I am a Physical Therapist. Doctorate in Physical Therapy, Bachelor in Exercise Science. Came to the realization in the past few years that nutrition and what we are ingesting one of the keys in management of chronic pain, and overall wellness. I read your bio, and I’ll be checking out more from your site. I’m just a ‘regular guy’ too, don’t sell anything or represent anything that I privately profit off of.
I would recommend the book “Taming Pain” by Cheryl Wardlaw, a PT mentor of mine. It’s enlightening: she’s studied with some of the leaders in management of pain and there is a TON to be learned from her book series: and inexpensive-$16-just wants to help people. Have a blessed week!
TAS thanks I appreciate the book reference. I linked to the kindle version on Amazon for people.
Hi, We started drinking Cherry Good or Cherry Active juice after my husband had a very bad attack of gout, this was 3/4 years ago. He had had gout for a few years before that and took medication. He no longer takes the medication and has not had another attack. Before I started drinking the juice I was plagued by UTI infections. I no longer have them.
I also have taken the freeze dried capsules. We sleep well and are active dog walking, both in our late 60s
i have moderate high blood pressure and am prone to type II diabetes. I am on prescribed medication for both issues and am seeing results, but I want to stop taking meds and go natural (holistic). I ordered Tart cherry extract (25:1 concentrate from fresh cherries) …. so I’ll let you all know in a few weeks what the results are. Thanks for this thread.
Anonymous, while blood pressure can be tricky, start a daily walking program. If you do that and eat a few less calories your risk of type II diabetes goes down significantly and that might also help your blood pressure. Please don’t rely only on tart cherry juice. I see no proof it will help blood pressure or diabetes.
When I was growing up I remember my grandfather eating cherries and drinking cherry juice all of the time, but this was in the 1950’s when nobody knew about cherry juice. He lived by several cherry farms in Michigan. I have read a lot of the research on it and while most if it is very compelling science still don’t know exactly why it works so well. Either way, I’m now drinking it for my arthritis so my experience with arthritis and tart cherry juice goes way back and I still get my cherries from Traverse Bay Farms in Michigan. Right near my grandfathers old home. Good memories!
Hi Joe – just another “it works” comment for you. I’ve been taking tart cherry juice to help with inflammation due to allergies for months – helps reduce some of my symptoms. Today, I also had a horrible headache too. After waking up from a nap with swollen joints, I decided to grab a double dose of my tart cherry juice. About a half hour later, my headache was gone.
Later this evening (several hours later), my headache came back, so I thought I’d try the cherry juice again. Another half hour later, it was gone again! Guess it does work for pain relief (at least for me). Only took about 1.5 oz (3 tablespoons)
Thanks Lindsay, I just wish I felt differences when I take it.
Can anyone recommend a good, safe and pure brand of tart cherry extract capsules? I cant handle drinking the juice. Thanks!
Sando, I have no reason to think one brand is better than another. My advice is to pick a brand from a company that you have heard of and give it a shot. Another option is to take the juice and mix in orange juice or a smoothie.
Since I’ve never taken vitamins or supplements of any kind, I’m actually clueless as to what brand to use that would be trustworthy and not filled with a bunch of other ingredients that I don’t want. Thanks for the juice recommendation but I just don’t like juice of any kind so that wont work for me.
Sando, look for a product that says “organic” on the label. you might also go to the health food store and ask them what brand they felt most comfortable with. I’m not familiar with different brands of tart cherry juice pills.
I am very pleased with the effect with 2 tbsp AM and 2 tbsp PM. Just wonderful relief from paint in back and knees. Does anyone else have an issue with the tongue. I have spots on my tongue with no papillae. It’s a little sore but nothing like the pain it relieves so no problem unless this
is dangerous. Any thoughts?
Marcia, Ive never heard of sore spots on the tongue from tart cherry juice.
I have also been experiencing tongue swelling and sore spots and think it may be from the juice too. .
EM, stop taking it and see if it goes away. if you think your tongue swelling is interfering with breathing get to the hospital
Thanks Joe, I appreciate your reply. I am probably experiencing an allergy as you say. Too bad because I was really enjoying the benefits of the juice: finally able to fall asleep and stay asleep, no muscle soreness after workouts, etc.