Tart Cherry Juice is a beverage that’s been linked to reducing inflammation in the body, helping with sleep and enhancing exercise recovery. The drink’s claims are largely supported by research, although it hasn’t been proven to reduce gout or improve vision (it can actually make those problems worse). It also has potential side effects like stomach issues for those who are sensitive to sorbitol, a naturally occurring sugar alcohol found in cherries and prunes that can lead to gas and diarrhea.
The juice is full of nutrients, too, including Vitamin A and C, potassium, copper and zinc. But it’s the flavonoids called anthocyanins that have grabbed the attention of researchers. These are antioxidants that have anti-inflammatory properties, which can reduce the risk of chronic diseases such as heart disease and cancer.
One reason tart cherry juice is so popular among athletes is that it helps reduce muscle soreness and accelerates recovery after a hard workout. The juice’s anthocyanins seem to prevent the formation of prostaglandins, which are the pain-causing hormones in our bodies, similar to how aspirin and ibuprofen work. In fact, a 2021 study published in the Journal of International Society of Sports Nutrition showed that athletes who drank the juice for seven days prior to and during a marathon experienced fewer symptoms of post-run muscle soreness than those who did not.
Other studies show that the juice can help ease glaucoma, a common eye condition that affects more than 30 million Americans, by lowering blood pressure and encouraging blood flow to the brain. It may also help with osteoarthritis, which is the most common form of arthritis in adults, and with gout, an inflammatory condition that causes painful, red, swollen joints.
However, these results have only been shown in small studies, and more research is needed to verify the benefits of tart cherry juice. And while the drink is fairly safe, it can interfere with some medications, such as blood thinners and steroids, and can cause gastrointestinal discomfort in those who are sensitive to the fruit’s sorbitol.
To get the most out of tart cherry juice, look for a brand with no added sugar to ensure that you’re getting the healthiest version of the beverage. You can also make your own by blending a cup of washed, de-stemmed tart cherries with a cup of water. Then strain the liquid through a sieve to separate the pits and fruit meat. You can store the juice in an airtight container in your fridge for up to five days.