Tart Cherry Juice

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    Last Updated: October 13, 2024

    Tart cherry juice is best known for its antioxidant and anti-inflammatory effects. It seems to improve exercise recovery and possibly sleep quality. More evidence is needed to determine whether it is helpful for gout management.

    37 references on this page
    1,196 participants in 40 trials and 2 meta-analyses

    Overview

    Dosage information

    To enhance exercise recovery or endurance exercise performance, tart cherry juice should be taken daily for 3–7 days before the exercise session of interest and 1–2 hours before exercise on the day of the event.[1][2] To enhance exercise recovery, tart cherry juice should also be consumed 2–4 days following the event.[3] There has yet to be a study that assessed the effects of supplementing with tart cherry juice for longer than a few days before and after an exercise session, but it’s hypothesized that to maximize the effect of tart cherry juice on exercise recovery, athletes should supplement throughout the entire competitive season.[1] The most common dosage for tart cherry juice concentrate is 30 mL, consumed twice per day (60 mL total). The most common dosages for tart cherry juice are 237 mL or 355 mL, consumed twice per day (474–710 mL total).

    To improve sleep, the most common dosage is either 30 mL of tart cherry juice concentrate or 237 mL of tart cherry juice, consumed twice per day, with one dose in the morning and the other 1–2 hours before bed.

    Frequently asked questions

    Examine Database References

    1. Uric Acid - Keith R Martin, Katie M ColesConsumption of 100% Tart Cherry Juice Reduces Serum Urate in Overweight and Obese AdultsCurr Dev Nutr.(2019 Feb 25)
    2. Gout Symptoms - Lisa K Stamp, Peter Chapman, Christopher Frampton, Stephen B Duffull, Jill Drake, Yuqing Zhang, Tuhina NeogiLack of effect of tart cherry concentrate dose on serum urate in people with goutRheumatology (Oxford).(2020 Sep 1)
    3. Uric Acid - Angela R Hillman, Bryna C R ChrismasThirty Days of Montmorency Tart Cherry Supplementation Has No Effect on Gut Microbiome Composition, Inflammation, or Glycemic Control in Healthy AdultsFront Nutr.(2021 Sep 16)
    4. Nitric Oxide - Keane KM, Bailey SJ, Vanhatalo A, Jones AM, Howatson GEffects of montmorency tart cherry (L. Prunus Cerasus) consumption on nitric oxide biomarkers and exercise performance.Scand J Med Sci Sports.(2018-Jul)
    5. Blood Pressure - Eslami O, Khorramrouz F, Ghavami A, Hajebi Khaniki S, Shidfar FEffect of cherry consumption on blood pressure: a systematic review and meta-analysis of randomized controlled trials.Diabetes Metab Syndr.(2022-Feb)
    6. Blood Pressure - Moosavian SP, Maharat M, Chambari M, Moradi F, Rahimlou MEffects of tart cherry juice consumption on cardio-metabolic risk factors: A systematic review and meta-analysis of randomized-controlled trials.Complement Ther Med.(2022-Dec)