What is it?

Tart cherry juice is made from sour Montmorency cherries (Prunus cerasus). It’s rich in natural antioxidants and is especially noted for containing melatonin, making it popular as a sleep aid and recovery drink.

How does it work for medicinal purposes?

• Melatonin helps regulate circadian rhythm and sleep cycles.
• Anthocyanins & polyphenols reduce inflammation and oxidative stress, supporting joint and muscle recovery.
• Uric acid-lowering effects help reduce gout attacks.

Active ingredients

• Melatonin
• Anthocyanins
• Quercetin
• Polyphenols

Forms

• 100% tart cherry juice
• Concentrates
• Capsules or powders

Imbalance or deficiency

There’s no tart cherry “deficiency,” but people with low melatonin or chronic inflammation may benefit most.

First medicinal use

Used in traditional medicine for joint pain and inflammation; modern trials began in the 2000s.

Conditions it helps (proven in studies)

1. Sleep/insomnia (both men & women) – Improves sleep duration and efficiency.
2. Exercise recovery (both) – Reduces delayed-onset muscle soreness (DOMS).
3. Gout (men more common) – Lowers serum uric acid and gout flares.
4. Osteoarthritis (both, higher in women) – Reduces pain and stiffness.
5. Inflammation (both) – Lowers CRP and oxidative stress markers.

Conditions it helps prevent

1. Sleep disturbances
2. Gout flares
3. Chronic joint inflammation
4. Muscle breakdown post-exercise

Foods rich in it

• Tart cherries (Montmorency, Balaton)
• Concentrated tart cherry juice

Possible side effects

• Mild GI upset (5–10%)
• Diarrhea in high intake (<5%)
• Generally safe short-term

Dosage

• 8–12 oz juice or 1 oz concentrate twice daily

Time to work

• Sleep: 3–7 days
• Recovery: Within 1–2 days
• Gout/joints: 2–4 weeks

Best time

• Evening (sleep)
• Post-exercise (recovery)

With or without food?

Best on an empty stomach or after exercise.