From the Guidelines
Tart cherry juice consumption is recommended for its potential to lower blood pressure, with a study showing a larger reduction in systolic blood pressure (SBP) in the treatment group compared to the control group 1.
Benefits of Tart Cherry Juice
The benefits of consuming tart cherry juice are primarily attributed to its high antioxidant content and anti-inflammatory properties. Some of the key benefits include:
- Lowering blood pressure: A study published in the American Journal of Kidney Diseases found that consuming 480 mL of tart cherry juice for 12 weeks resulted in a larger reduction in SBP compared to the control group 1.
- Reducing muscle soreness and improving recovery after exercise: Although not directly mentioned in the provided evidence, tart cherry juice is known for its anti-inflammatory properties, which can help reduce muscle soreness and improve recovery.
- Improving sleep quality: The natural melatonin content in tart cherry juice may help improve sleep quality, but this is not directly supported by the provided evidence.
- Reducing symptoms of arthritis and gout: Tart cherry juice may help lower uric acid levels and inflammation, which can reduce symptoms of arthritis and gout, but this is not directly supported by the provided evidence.
Important Considerations
When consuming tart cherry juice, it is essential to:
- Choose unsweetened varieties to avoid added sugars.
- Consider concentrated forms, which can be diluted if the tartness is too strong.
- Be aware of potential interactions with other medications, such as warfarin, and monitor blood pressure and kidney function regularly.
Mechanism of Action
The effectiveness of tart cherry juice comes from its anthocyanins and other polyphenols, which fight oxidative stress and inflammation in the body, potentially addressing the root causes of various chronic conditions. However, more research is needed to fully understand the mechanisms of action and the potential benefits of tart cherry juice consumption.
From the Research
Benefits of Consuming Tart Cherry Juice
- Decreases markers for oxidative stress 2
- Reduces inflammation 2, 3, 4
- Lessens pain and accelerates strength recovery after exercise 3
- Decreases blood markers of inflammation/oxidative stress 3
- Improves sleep in older adults with insomnia 5
- May reduce exercise-induced muscle soreness and loss of strength 2
- May decrease blood pressure 2
- May improve arthritis symptoms 2
- May decrease hemoglobin A1C, Very-low-density lipoprotein (VLDL) and triglycerides/high-density lipoprotein (TG/HDL) in diabetic women and VLDL and TG/HDL in obese participants 2
Potential Uses for Athletes
- May be beneficial for athletes who have already peaked in training and are looking to improve recovery and return to competition faster 3
- May reduce excessive inflammatory/oxidative stress during single-day intense training/competition or multiday tournaments 3
Important Considerations
- Timing and dosage of tart cherry juice supplementation can vary widely, but most studies use 8 to 12 oz (1 oz if concentrate form) twice a day, 4- to 5-d loading phase before the event, and 2 to 3 d after to promote recovery 3
- Processing of tart cherries (i.e., juice concentrate, dried, frozen) may affect their properties and alter their efficacious health benefits 6