Tart Cherry
Prunus cerasus
TL;DR
Tart cherry (usually Montmorency) has its best evidence for exercise recovery: meta-analyses show strength comes back faster after hard exercise, with a small, inconsistent effect on soreness. Sleep, gout and blood pressure claims rest on small or conflicting trials.
Ideal For
- Athletes with hard sessions on consecutive days
- Endurance racers who want strength back sooner
- People who prefer a food-based recovery aid
Avoid If
- You need to limit sugar (choose capsules instead of juice)
- You hope it will replace gout medicine
- You need proven insomnia treatment (CBT-I comes first)
Frequently Asked Questions
What are the benefits of tart cherry juice?
What happens if I drink tart cherry juice every day?
Does tart cherry juice help you sleep?
Is tart cherry good for gout?
How long does it take to see the benefits of tart cherry juice?
Is it better to take tart cherry juice at night or in the morning?
Overview
Tart cherries are sour cherries (Prunus cerasus), usually the Montmorency variety. People take them as 100% juice, as a concentrate diluted with water, or as freeze-dried powder in capsules. They are rich in anthocyanins, the red-purple polyphenols behind most of the research interest, and they contain small amounts of melatonin: about 13.5 ng per gram in fresh-frozen Montmorency cherries, roughly six times more than in Balaton cherries.
The best-supported benefit of tart cherry juice is recovery after hard exercise. A 2021 meta-analysis of 14 studies found a moderate effect on how quickly muscle strength came back and a small effect on muscle soreness. A 2026 meta-analysis of 19 trials in trained athletes confirmed faster strength recovery but found no pooled effect on soreness, and rated the certainty of the evidence very low to moderate. Trials in professional soccer and rugby league players found no benefit at all.
Sleep is the second most common reason people buy it. Two small pilot trials in older adults with insomnia (15 people, and 8 completers) reported less time awake at night or longer sleep, and a 20-person trial in healthy adults found more total sleep time. Later trials in 44 healthy adults and in 34 adults with overweight found no effect, and a 2025 systematic review called the evidence limited and heterogeneous.
For gout, a study of 633 people linked eating cherries in the previous two days with a 35% lower risk of an attack, but it was observational. The only dose-ranging randomized trial found no effect on serum urate over 28 days, and a 2026 meta-analysis of four trials found only a modest, inconsistent drop in uric acid. Blood pressure meta-analyses show no consistent effect, and a knee osteoarthritis trial found no difference from placebo. Tart cherry is a reasonable recovery aid, not a treatment for gout, insomnia or high blood pressure.
How It Works
- Tart cherries are rich in anthocyanins, red-purple polyphenols studied for antioxidant and anti-inflammatory effects.
- Pooled trials show a small drop in C-reactive protein (CRP), a blood marker of inflammation.
- Marathon runners who drank the juice had lower IL-6 and CRP and about 10% higher total antioxidant status after the race.
- Montmorency cherries contain melatonin (about 13.5 ng/g), and a week of concentrate raised urinary melatonin in one trial.
- An insomnia pilot found a lower kynurenine-to-tryptophan ratio, which may leave more tryptophan for sleep pathways.
- Phenolic acids absorbed 1-2 hours after a dose tracked an acute fall in systolic blood pressure in one small trial.
Quick Facts
- Usually the Montmorency variety
- Best evidence: recovery after hard exercise
- Strength returns faster in meta-analyses
- Soreness effect small and inconsistent
- Sleep trials small and conflicting
- Uric acid effect small and inconsistent
Benefits & Outcomes
Post-Workout Recovery
Likely helps strength recover faster after hard exercise; the effect on soreness is small and inconsistent.
Post-Exercise Soreness Reduction
Trials genuinely conflict on soreness: small benefits in some meta-analyses, none in others, and most professional-athlete trials null.
Health Concerns Addressed
Insomnia
Pilot trials hint at longer sleep, but the evidence is too small and conflicting to call it an insomnia treatment.
Gout
Observational and pilot data hint at fewer flares, but the only placebo-controlled gout trial was null, so the evidence is insufficient.
Supporting Research43 studies
Effects of Tart Cherry Juice Supplementation on Recovery from Exercise-Induced Muscle Damage in Athletes: A Systematic Review and Meta-Analysis
Daab W, Bouzid MA, Nassis GP +4 more
TC juice supplementation significantly improved MVC recovery in the main analysis
Tart cherry supplementation and recovery from strenuous exercise: a systematic review and meta-analysis
Hill JA, Keane KM, Quinlan R
Tart cherry supplementation had a small beneficial effect in reducing muscle soreness
Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial
Kuehl KS, Perrier ET, Elliot DL +1 more
the cherry juice group reported a significantly smaller increase in pain
Lack of effect of tart cherry concentrate dose on serum urate in people with gout
Stamp LK, Chapman P, Frampton C +4 more
Tart cherry concentrate had no effect on SU or urine urate excretion
Montmorency tart cherry (Prunus cerasus L.) supplementation accelerates recovery from exercise-induced muscle damage in females
Brown MA, Stevenson EJ, Howatson G
Recovery of countermovement jump height was improved in the MC group compared to PL
Comparative effects of plant-derived anthocyanin- and flavanol-rich supplements on recovery outcomes after exercise-induced muscle damage: a systematic review and network meta-analysis
Xu KX, Chang J, Wu YJ +3 more
tart cherry was the only supplement associated with significant DOMS reduction at both 24 h and 72 h
Tart Cherry Juice: No Effect on Muscle Function Loss or Muscle Soreness in Professional Soccer Players After a Match
Abbott W, Brashill C, Brett A +1 more
TCJ did not hasten recovery after a soccer match in professional players
Montmorency tart cherry juice does not reduce markers of muscle soreness, function and inflammation following professional male rugby League match-play
Morehen JC, Clarke J, Batsford J +4 more
MC does not affect the modest changes observed in cytokine responses and markers of recovery
No Effect of Tart Cherry Juice or Pomegranate Juice on Recovery from Exercise-Induced Muscle Damage in Non-Resistance Trained Men
neither TC nor POM enhance recovery from high-force eccentric exercise
Efficacy of a tart cherry juice blend in preventing the symptoms of muscle damage
Connolly DA, McHugh MP, Padilla-Zakour OI +2 more
Strength loss and pain were significantly less in the cherry juice trial versus placebo
Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study
Pigeon WR, et al.
the study beverage produced significant reductions in insomnia severity
Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality
Howatson G, et al.
There were significant increases in time in bed, total sleep time and sleep efficiency
Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms
Losso JN, Finley JW, Karki N +3 more
The 8 completers with insomnia increased sleep time by 84 minutes on polysomnography
Montmorency tart cherry supplementation does not impact sleep, body composition, cellular health, or blood pressure in healthy adults
Hillman AR, Trickett O, Brodsky C +1 more
we did not find improvements in sleep time or quality
Influence of tart cherry juice on indices of recovery following marathon running
Howatson G, McHugh MP, Hill JA +4 more
Isometric strength recovered significantly faster (P=0.024) in the cherry juice group
Commonly Used Dose of Montmorency Tart Cherry Powder Does Not Improve Sleep or Inflammation Outcomes in Individuals with Overweight or Obesity
Tucker RM, Kim N, Gurzell E +4 more
No significant effects of MTC supplementation were observed for any of the measures of interest
The Influence of Tart Cherry (Prunus cerasus, cv Montmorency) Concentrate Supplementation for 3 Months on Cardiometabolic Risk Factors in Middle-Aged Adults: A Randomised, Placebo-Controlled Trial
Kimble R, Keane KM, Lodge JK +1 more
MC concentrate was shown to be safe and well-tolerated
Effect of Tart Cherry Concentrate on Endurance Exercise Performance: A Meta-analysis
Gao R, Chilibeck PD
significantly improved endurance exercise performance
Tart cherry and pomegranate supplementations enhance recovery from exercise-induced muscle damage: a systematic review
Ortega DR, López AM, Amaya HM +1 more
both types of supplementation are good strategies to accelerate recovery
The beneficial effect of tart cherry on plasma levels of inflammatory mediators (not recovery after exercise): A systematic review and meta-analysis on randomized clinical trials
Gholami A, Amirkalali B, Baradaran HR +1 more
TC had a significant decreasing effect on plasma CRP level
The Effect of Tart Cherry on Sleep Quality and Sleep Disorders: A Systematic Review
Barforoush F, Ebrahimi S, Abdar MK +2 more
the available evidence is still limited and heterogeneous
Cherry consumption and decreased risk of recurrent gout attacks
Zhang Y, Neogi T, Chen C +3 more
Cherry intake over a 2-day period was associated with a 35% lower risk of gout attacks
Tart cherry intake and serum uric acid: Meta-analysis of randomized controlled trials and evidence from network pharmacology
Zhang Z, Feng Z, Yan W +4 more
Tart cherry intake may modestly lower serum uric acid concentration
Consumption of 100% Tart Cherry Juice Reduces Serum Urate in Overweight and Obese Adults
Martin KR, Coles KM
TCJ significantly reduced sUA concentration by 19.2%
Dose-dependent effect of tart cherry on blood pressure and selected inflammation biomarkers: A GRADE-assessed systematic review and meta-analysis of randomized controlled trials
Norouzzadeh M, Hasan Rashedi M, Shahinfar H +1 more
Tart cherry didn't affect blood pressure, heart rate, high-sensitive C-reactive protein, and interleukin-6
Efficacy and safety of tart cherry supplementary citrate mixture on gout patients: a prospective, randomized, controlled study
Wang C, Sun W, Dalbeth N +4 more
SUA levels declined in all three groups as well, with no significant differences observed between the groups
Effectiveness of Cherries in Reducing Uric Acid and Gout: A Systematic Review
Chen PE, Liu CY, Chien WH +2 more
a positive correlation between the consumption of tart cherry juice and a decrease in serum uric acid concentration
The effect of tart cherry juice (TCJ) supplementation on exercise-induced muscle damage (EIMD) in an athletic population
Dehghani E, Beba M, Danandeh K +4 more
TCJ supplementation may improve muscle function and some inflammatory biomarkers in EIMD
The Effects of Montmorency Tart Cherry Concentrate Supplementation on Recovery Following Prolonged, Intermittent Exercise
Bell PG, Stevenson E, Davison GW +1 more
muscle soreness (DOMS) ratings were lower in the MC group (p < 0.05)
Effects of powdered Montmorency tart cherry supplementation on an acute bout of intense lower body strength exercise in resistance trained males
Levers K, Dalton R, Galvan E +4 more
appears to be an effective dietary supplement to attenuate muscle soreness
Recovery with vistula tart cherries following a marathon
Squires E, Walshe IH, Keenan A +4 more
Despite no functional or soreness differences, the TC group showed lower inflammation levels
Montmorency Cherry Juice Consumption does not Improve Muscle Soreness or Inhibit Pro-inflammatory Monocyte Responses Following an Acute Bout of Whole-body Resistance Training
Drummer DJ, Many GM, Pritchett K +4 more
MCJ consumption does not decrease muscle soreness
Acute Ingestion of Montmorency Tart Cherry Reduces Serum Uric Acid but Has no Impact on High Sensitivity C-Reactive Protein or Oxidative Capacity
Hillman AR, Uhranowsky K
Overall, there was an average 8% decrease in UA
Tart cherry juice has no acute effects on uric acid, vascular function and inflammation: A randomised crossover trial
Lamb KL, Lynn A
There were no statistically significant main effects of drink type or drink by time interactions
Cherry Gel Supplementation Does Not Attenuate Subjective Muscle Soreness or Alter Wellbeing Following a Match in a Team of Professional Rugby Union players: A Pilot Study
Kupusarevic J, McShane K, Clifford T
tart cherry juice did not attenuate soreness or alter wellbeing
Effect of Diet and Dietary Supplements on Gout-Related Outcomes: A Systematic Review of Randomised Controlled Trials
Pardali EC, Gkouvi A, Nasiou K +4 more
The assessed supplements included cherry juice or extract
The Efficacy of Tart Cherry Juice in Aiding Recovery After Intermittent Exercise
Quinlan R, Hill JA
A significant interaction effect (P < .05) was observed for muscle soreness
Effects of Montmorency tart cherry (Prunus Cerasus L.) consumption on vascular function in men with early hypertension
Keane KM, George TW, Constantinou CL +3 more
MC intake acutely reduces SBP in men with early hypertension
Effects of tart cherry juice consumption on cardio-metabolic risk factors: A systematic review and meta-analysis of randomized-controlled trials
Moosavian SP, Maharat M, Chambari M +2 more
tart cherry juice consumption led to a significant reduction in the fasting blood sugar
Impact of tart cherry juice on systolic blood pressure and low-density lipoprotein cholesterol in older adults: a randomized controlled trial
Chai SC, Davis K, Wright RS +2 more
tart cherry juice can lower the levels of systolic BP and LDL cholesterol
Randomized double-blind crossover study of the efficacy of a tart cherry juice blend in treatment of osteoarthritis (OA) of the knee
Schumacher HR, Pullman-Mooar S, Gupta SR +3 more
this effect was not significantly greater than placebo
Effects of Tart Cherry Extract Supplementation on Plasma Urate and C-Reactive Protein Levels in Healthy Adults: a Randomized Controlled Trial
Jäger R, Purpura M, Balcombe ST +4 more
Acute administration did not alter CRP or urate concentrations
A Randomized Internet-Based Pilot Feasibility and Planning Study of Cherry Extract and Diet Modification in Gout
Singh JA, Green C, Morgan S +4 more
Improvements were seen in gout flares and HAQ scores in cherry extract and diet modification groups
Safety Information
Potential Side Effects
Trials report few side effects. A 3-month trial found concentrate safe and well tolerated. Juice and concentrate carry natural sugar and calories, and one gout trial recorded a case of high blood sugar judged possibly related to the concentrate. Stomach complaints were about as common with cherry extract (28%) as with diet changes (27%) in a 9-month gout pilot.
Contraindications
No established contraindications. People with diabetes should count the sugar in juice and concentrate. People with gout should not replace urate-lowering medicine with tart cherry.
Drug Interactions
- Allopurinol: no harmful interaction seen in gout studies; keep taking it, since cherry does not replace it.
- Diabetes medicines: juice and concentrate add sugar, so check your glucose if you drink them daily.
- Blood thinners and blood pressure medicines: no interaction studies exist; ask your pharmacist before daily use.
Pregnancy & Breastfeeding
Pregnancy: Not enough evidence to judge
Breastfeeding: Not enough evidence to judge
Dosage Guidelines
Dosage Used in Studies
30-60 mL
Best Time to Take
Twice a day in most trials. For recovery, trials started 3-7 days before a hard event (most often 4-5) and continued through the 2-4 days of recovery.
Best Form
Montmorency concentrate or 100% juice, the forms used in most trials. Capsules avoid the sugar but have less trial data.
Bioavailability
Phenolic acids such as protocatechuic and vanillic acid rise in the blood 1-2 hours after a dose of concentrate.
Dosing by Goal
| Goal | Dose | Notes |
|---|---|---|
| Exercise recovery (concentrate) | 30 mL concentrate twice daily | Start 4-5 days before the hard session or event and continue for 2-4 days after. |
| Exercise recovery (juice) | 240-355 mL (8-12 fl oz) 100% juice twice daily | The amounts used in marathon, relay-race and eccentric-exercise trials. |
| Powder or capsules | 480 mg freeze-dried powder daily | The 2026 ISSN position stand gives 480 mg powder or 60-90 mL juice a day for 7-14 days. |
| Sleep (as studied) | 240 mL juice twice daily for 2 weeks | Pilot trials only. A 500 mg capsule taken at bedtime did not help in a later trial. |
| Gout (as studied) | 7.5-30 mL concentrate twice daily | No dose lowered serum urate over 28 days in a randomized trial. Keep taking prescribed urate-lowering therapy. |
Forms Compared
Tart cherry concentrate (Montmorency)
Best for Exercise recovery
Diluted with water. 30 mL twice a day was the dose in most recovery trials and in a 3-month safety trial.
100% tart cherry juice
Best for Endurance events, sleep pilots
Studied at 240-355 mL (8-12 fl oz) twice a day. Each serving carries natural sugar and calories.
Freeze-dried powder capsules
Best for Avoiding the sugar in juice
480 mg a day is the dose named by the ISSN. A 500 mg bedtime capsule did not improve sleep in a 2024 trial.
Cherry extract (gout studies)
Best for Gout research only
3,600 mg a day was used in a 9-month gout pilot with no placebo group.
Food & Timing
Can be taken with or without food. Concentrate is diluted in water.
Medical Disclaimer
The information provided on this website is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or before starting any supplement regimen.
Individual results may vary. The statements on this website have not been evaluated by the Food and Drug Administration. Products and information are not intended to diagnose, treat, cure, or prevent any disease.