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Specifically, most of the studies that observed benefits gave participants two daily 8-oz (240-mL) doses of the juice. If you’re interested in the benefits of tart cherry juice, you may want to follow dosage instructions similar to those used in the studies above. This could reduce symptoms of insomnia and can result in better quality sleep. Tart cherry juice may help increase the body’s melatonin levels. The cherry juice increased sleep time by an average of 84 minutes ( 19). Plus, in one study, people with insomnia drank either 16 oz (480 mL) of tart cherry juice or the same amount of a placebo juice each day for 2 weeks. Older research shows that supplementing with tart cherry juice increases levels of melatonin and helps improve sleep quality and duration ( 18). Serotonin can also eventually be converted into melatonin ( 15, 16, 17). Tart cherries also contain a small amount of tryptophan, an amino acid that is converted into serotonin, which is a neurotransmitter that can boost your mood and may also help regulate sleep. Therefore, there may also be other components in tart cherries that are responsible for its sleep-inducing effects ( 15). However, the amount of melatonin in tart cherry juice is much less than the amount used for insomnia. This might be because tart cherries contain melatonin, a hormone that regulates the sleep-wake cycle and is often used as a supplement to treat insomnia ( 15). Tart cherry juice may be a safe and effective way to treat insomnia and increase the amount of sleep you get each night. Tart cherry juice intake in the days leading up to and immediately following intense physical exercise may reduce muscle strength loss and soreness. Thus, more research is needed on this topic ( 13, 14). Tart cherry supplements may also reduce muscle breakdown, ease muscle soreness, and speed up recovery in resistance-trained individuals ( 11, 12).Īlthough the majority of studies report beneficial effects, it’s important to note that a few found no benefits. The tart cherry group lost up to 4% less muscle strength as a result of the training when compared to those given the placebo ( 11). One group of males was given tart cherry supplements or a placebo in the days leading up to and immediately following an intense resistance training session ( 11). Similar results have been observed after supplementing daily with 480 milligrams (mg) of tart cherry powder ( 10, 11).Īdditionally, tart cherry juice and supplements may increase muscle strength. In another 2010 study, runners given 16 oz (480 mL) of cherry juice in the days leading up to and immediately following a marathon experienced less muscle damage, soreness, and inflammation. The runners given cherry juice experienced three times less pain during and after the race compared to those given the placebo ( 8). In one older study, long distance runners drank either 24 oz (710 mL) of tart cherry juice or a placebo in the 7 days leading up to and on the day of a race ( 8). Physically active individuals may be particularly interested in tart cherry juice’s effect on muscle strength and soreness.Ī majority of studies have reported beneficial effects. May increase strength and reduce muscle soreness

Compared to sweet cherry juice, it may also contain higher levels of certain nutrients.Ģ. Tart cherry juice contains many nutrients and beneficial plant compounds. Keep in mind that some varieties of tart cherry juice contain substantial amounts of added sugars, so opt for an unsweetened variety. Sweet cherries tend to be darker in color, whereas tart cherries retain their bright red color after being harvested. One easy way to tell tart cherries from sweet varieties is by their color.

An 8-ounce (oz), or 240-milliliter (mL), serving contains the following ( 2, 3):Ĭompared to sweet cherry varieties, tart cherries contain 20 times more vitamin A, and their antioxidant levels are up to five times higher, according to some older studies ( 4, 5, 6, 7). Tart cherry juice is rich in various nutrients.