Tart cherry juice is best known for helping people sleep, but nutritionists say that is only one of several benefits the drink offers. Writing for the American outlet Prevention, dietitians explained why the juice is worth drinking and whether it is safe to have every day.
Dietitian Jennifer Pallian told Prevention that tart cherry juice does not just improve sleep quality. She said it can also help the body recover faster after exercise, support heart health and cognitive function, and reduce various types of inflammation.
Caroline Susie, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, said tart cherry juice contains a range of beneficial compounds because it is rich in antioxidants, particularly anthocyanins, which have anti-inflammatory and antioxidant properties.
Susie noted that the juice needs to come from tart cherries, not ordinary sweet ones, specifically the Montmorency variety or dwarf cherry varieties, to deliver these effects.
According to the United States Department of Agriculture, one serving of 237ml of tart cherry juice contains 91 calories and 35 grams of carbohydrates, along with significant amounts of potassium, copper, manganese, iron and vitamin A. Drinking it regularly, dietitians say, can meaningfully strengthen the body.
Better sleep
Tart cherry juice contains melatonin and tryptophan, substances that help people fall asleep faster. Specialists say that anyone who suffers from insomnia or keeps waking up tired could try drinking the juice regularly at night. A 2018 study backs this up: participants who took part saw their sleep duration increase by 84 minutes.
Arthritis and gout relief
The Arthritis Foundation reported that a 2019 review of six separate studies found that drinking tart cherry juice regularly can lower uric acid levels in the body. A build-up of uric acid is linked to the development of arthritis and gout. The studies also showed that drinking the juice eased joint pain.
Faster workout recovery
The juice may also speed up muscle recovery and reduce muscle soreness. A study published in the Journal of the International Society of Sports Nutrition found that athletes who drank tart cherry juice for seven days experienced less post-exercise pain than those who did not. Doctors attribute this to the anti-inflammatory and antioxidant properties of tart cherries, which they believe may help protect muscles from damage and pain.
Sharper brain function
A 2019 clinical study found that older adults who drank the juice daily for 12 weeks showed improved cognitive function. Researchers linked the effect to polyphenols, anthocyanins and melatonin found in tart cherries. These bioactive compounds may reduce inflammation and oxidative stress, factors that can contribute to degenerative brain diseases such as Alzheimer's and Parkinson's disease.
Lower blood pressure
Tart cherry juice contains potassium, which helps keep blood pressure within a normal range and may reduce the risk of stroke. However, dietitians caution that the reduction is not substantial, and the juice should not be treated as a substitute for blood pressure medication prescribed by a doctor.
Reduced inflammation
Research shows that the polyphenols in tart cherries fight tissue inflammation in a way similar to drugs such as ibuprofen. A separate study published in 2025 found that drinking tart cherry juice lowered levels of calprotectin, a protein released during inflammation in the gut, in people with ulcerative colitis.
Immunity, cancer risk, weight and eyesight
The combination of antioxidants, vitamin A and vitamin C in tart cherry juice helps strengthen the immune system, which in turn fights off illness. Dietitians note it is not the only food that boosts immunity, but it makes a strong addition to a diet alongside other such foods.
Because of its high antioxidant content, which helps minimise oxidative stress and inflammation, tart cherry juice may also potentially lower the risk of diseases including cancer, according to the research cited.
Some data suggest the juice may help with weight loss and reducing belly fat because of its anti-inflammatory properties. Dietitians suggest one good way to drink it is mixed with sparkling water, ice and a wedge of lime.
One study also found that glaucoma patients reported improved eyesight and fewer symptoms after taking anthocyanins, the compound found in tart cherry juice.
Various studies suggest that drinking 240ml of tart cherry juice a day is enough to get the maximum benefit.
