What is tart cherry drink good for?

Tart cherry juice has become an increasingly popular beverage due to its many purported health benefits. Tart cherries, also known as sour cherries or Prunus cerasus, are a sour fruit that contains high levels of certain plant compounds linked to various health effects (1). This article will explore the evidence behind the potential benefits of tart cherry juice and provide a comprehensive overview of what tart cherry drink is good for.

Antioxidant and Anti-Inflammatory Effects

Tart cherries contain high levels of polyphenols, plant-based micronutrients with antioxidant and anti-inflammatory properties (2). The most abundant polyphenols found in tart cherries include (3):

– Anthocyanins: Give tart cherries their red pigment and possess powerful antioxidant and anti-inflammatory activities.

– Quercetin: A flavonoid with antioxidant and anti-inflammatory effects.

– Kaempferol: Another flavonoid antioxidant.

– Ellagic acid: An antioxidant polyphenol suggested to have anticancer effects.

The high polyphenol content of tart cherries gives them a very high antioxidant capacity (4). Their consumption has been linked to reduced levels of inflammatory markers like nitric oxide and C-reactive protein (5).

Tart cherries’ anti-inflammatory effects may be partially due to their high anthocyanin content. Anthocyanins have been found to inhibit the activity of cyclooxygenase enzymes, reducing inflammatory prostaglandin production (6).

The antioxidant and anti-inflammatory properties of tart cherries are believed to be behind many of their health benefits.

Exercise Recovery

Much of the interest in tart cherry juice is due to its potential benefits for exercise recovery. Studies indicate tart cherry juice may (7, 8):

– Reduce muscle damage from intense exercise

– Decrease muscle soreness and strength loss after exercise

– Speed muscle strength recovery after exercise

– Improve endurance exercise performance when consumed for several days prior

These benefits are attributed to tart cherries’ anti-inflammatory and antioxidant effects. Intense physical exercise often causes muscle damage linked to oxidative stress and inflammation. Tart cherries’ high antioxidant and anti-inflammatory polyphenol content may help counteract this process (9).

In one study, marathon runners who drank tart cherry juice in the days before and after a marathon experienced less muscle damage and soreness compared to a placebo group (10).

Other studies found tart cherry juice helped reduce muscle damage and soreness following intense resistance training and high-intensity interval training (11, 12).

The optimal dose for exercise recovery appears to be about 8 ounces (240 ml) twice a day, or about 16 ounces (480 ml) per day. Consuming a tart cherry juice concentrate may provide even stronger effects.

Heart Health

Oxidative stress and inflammation are major risk factors for heart disease. Given tart cherries’ antioxidant and anti-inflammatory properties, they may offer protection for heart health.

Animal studies link tart cherry intake to reduced markers of heart disease risk, including lower cholesterol levels and blood pressure (13, 14).

The effects in humans are less clear. One study in older adults with heart disease found that drinking tart cherry juice improved blood flow and reduced LDL (“bad”) cholesterol (15).

Other studies found no significant reductions in blood pressure or cholesterol levels (16, 17). More research is needed on tart cherries’ direct effects on heart disease risk factors in humans. However, their antioxidant and anti-inflammatory properties still indirectly support heart health.

Reduced Muscle Damage During Strength Training

As mentioned earlier, tart cherry juice appears to reduce muscle damage, soreness, and strength loss following intense exercise like marathon running and high-intensity intervals.

Similar benefits have been observed with strength training.

In one study, men who drank tart cherry juice after performing arm exercises experienced less muscle damage and soreness compared to a placebo (18).

In another study, older women had significantly less upper body muscle damage from resistance training when they consumed tart cherry juice versus an isocaloric placebo drink (19).

Together, this indicates that tart cherry juice can aid muscle recovery not just after aerobic exercise but also following challenging strength workouts.

May Improve Sleep Quality

Tart cherry juice is often claimed to improve sleep quality.

In one study, adults with insomnia drank either 16 ounces (480 ml) of tart cherry juice or a placebo twice a day for 2 weeks. The tart cherry juice group experienced modest improvements in sleep time and quality (20).

Similar benefits were found in older adults with insomnia who consumed either 8 or 16 ounces (240 or 480 ml) of tart cherry juice daily for 2 weeks (21).

Compounds in tart cherries may improve sleep by regulating the sleep-wake cycle. Melatonin, for example, is a hormone that helps induce sleepiness. Tart cherries contain melatonin and other plant compounds that may mimic melatonin’s effects (22).

That said, results are mixed. Other studies in athletes and older adults found no improvements in sleep after taking tart cherry juice or concentrate (23, 24). More research is needed on this topic.

May Reduce Symptoms of Arthritis and Gout

Some early evidence indicates tart cherry juice may offer benefits for inflammatory joint conditions like arthritis and gout.

In one study, women with osteoarthritis who drank tart cherry juice for 6 weeks experienced reduced inflammation markers and significantly less pain (25).

Other research found that taking tart cherry extract twice a day for 3 months reduced serum uric acid levels and recurrences of gout attacks (26).

The anti-inflammatory effects of tart cherries are likely behind these benefits. However, larger controlled studies are needed before strong conclusions can be made.

May Improve Memory

A few studies suggest tart cherry juice may boost memory and brain function, likely due to its antioxidant and anti-inflammatory effects (27).

In one study, older adults with dementia who consumed 6.5 ounces (200 ml) per day of tart cherry juice for 12 weeks showed improvements in verbal fluency and short-term memory (28).

Additionally, a study in healthy older adults found that drinking 20 ounces (591 ml) of tart cherry juice daily improved their scores on two different cognitive tasks measuring working memory and sustained attention (29).

Larger studies are needed to confirm these preliminary findings.

Other Potential Benefits

Here are a few other potential health benefits linked to tart cherries and their juice:

– May lower blood sugar levels and increase insulin sensitivity (30).

– Contains melatonin, which may improve sleep-wake cycles and reduce jet lag (22, 31).

– May reduce oxidative damage from high-fat meals (32).

– Linked to increased antioxidant levels in the bloodstream (33).

– May reduce belly fat accumulation in mice fed high-fat diets (34).

However, human studies on these specific outcomes are lacking. More research is needed before strong conclusions can be made.

Downsides

Tart cherry juice is generally considered safe with very few side effects. However, some things to keep in mind include:

– Potential drug interactions: Tart cherry compounds may interact with certain medications, including blood thinners, NSAIDs, and diabetes drugs (35). Speak with a doctor before consuming large amounts.

– High in sugar: To avoid excess sugar intake, consider diluting tart cherry juice with water or opting for an unsweetened variety.

– Can trigger migraines: Tart cherry juice is high in histamine and polyphenols, compounds that may trigger migraines in sensitive individuals (36).

Additionally, tart cherry juice is acidic and could cause side effects like stomach upset, cramping, or diarrhea in some people. Start with a small amount and discontinue use if you experience negative effects.

Dosage and Preparations

Most research on exercise recovery and sleep used doses of 16–24 ounces (480–720 ml) of tart cherry juice per day, split into 2 servings.

Smaller doses of 8 ounces (240 ml) taken 1–2 times per day may provide benefits as well. Around 100–300 mg of tart cherry anthocyanins per day also appears effective.

Look for an unsweetened variety or cherry juice concentrate for a low sugar option. Tart cherry capsules are another popular method.

As a general dosage guide, the table below provides some dosage recommendations based on the goal:

Goal Dosage
Exercise recovery 16–24 oz (480–720 ml) per day
Improved sleep 8–16 oz (240–480 ml) 1–2 times per day
Arthritis pain relief 16 oz (480 ml) per day
General health 8 oz (240 ml) per day

Tart cherry juice can be purchased online or at most health food stores and large supermarkets. Make sure to choose an unsweetened variety whenever possible.

You can also make your own tart cherry juice by blending pitted tart cherries with water and straining out the solids. Combining with sweet fruits like apples or oranges can offset the natural tartness.

Safety and Side Effects

Tart cherry juice is likely safe for most people when used in normal food amounts. Larger doses do not appear to cause frequent side effects.

However, some precautions include:

– Blood thinning medications: Large amounts of tart cherry juice may increase the risk of bleeding. Consult a doctor before consuming if taking blood thinners.

– Diabetes medications: Tart cherry compounds may affect blood sugar levels. Monitor closely when combining with diabetes drugs.

– Surgery: Stop taking tart cherry juice at least 2 weeks before surgery due to the theoretical bleeding risk.

– Migraines: Tart cherries contain histamine and may exacerbate migraines in sensitive individuals.

– Stomach symptoms: Large amounts may cause mild stomach upset, diarrhea, or abdominal discomfort in some people.

– Kidney stones: The high oxalate content of tart cherries may increase the risk of kidney stones in susceptible people.

Overall, tart cherry juice is considered very safe. But side effects may occur with excessive intake or in sensitive individuals.

Conclusion

Tart cherry juice is rich in polyphenols and antioxidants linked to an array of potential health benefits.

Strong evidence supports improved exercise recovery and performance. There’s also promising research showing tart cherries may enhance heart health, sleep quality, muscle strength, arthritis symptoms, memory and more.

Tart cherry juice is considered very safe overall. Side effects are rare but may include stomach upset and interactions with certain medications.

As a nutritious beverage, tart cherry juice can be a smart addition to a healthy, well-rounded diet and active lifestyle.

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