Tart cherry juice: small pooled effects and a sleep story that splits

The best evidence on tart cherry finds effects that are measurable and small. A 2026 meta-analysis of 4 randomized trials with 392 people found lower serum uric acid, a standardized mean difference of -0.22 (95% CI -0.43 to -0.01), with substantial heterogeneity, and part of those trials used powder instead of juice. Across 10 randomized trials outside sport, tart cherry lowered CRP, a blood marker of inflammation, by 0.55 mg/L (95% CI -1.03 to -0.06), again mixing juice, concentrate and powder, while IL-6 did not change. For athletes the two meta-analyses disagree. One pooled 14 studies of strenuous exercise and found a small drop in muscle soreness (effect size -0.44, 95% CI -0.87 to -0.02) and a moderate gain in strength recovery (-0.78, 95% CI -1.11 to -0.46). A 2026 analysis of 19 trials found no pooled effect on soreness and rated the certainty very low to moderate. The abstracts cannot settle it, and the newer one notes that the significant time points depended on a single study.

The numbers, per 3.5 oz (100 g)

How much is actually in it

• USDA analysis of 8 samples of shelf-stable tart cherry juice found about 3.8 g fructose, 7.0 g glucose and 170 mg potassium per 3.5 oz (100 g). — US retail samples of tart cherry juice from concentrate, shelf-stable (n = 8) Evidence E source
  Fructose 3.808 g/100 g (range 3.01-4.51); glucose 6.969 g/100 g (range 6.21-7.46); potassium 169.8 mg/100 g (range 119-226)
• USDA analysis of 8 samples of shelf-stable tart cherry juice from concentrate found about 3.8 g fructose and 7.0 g glucose per 3.5 oz (100 g). — US retail samples of tart cherry juice from concentrate, shelf-stable (n = 8) Evidence E source
  Fructose 3.808 g/100 g (range 3.01-4.51); glucose 6.969 g/100 g (range 6.21-7.46)
• USDA analysis of 8 samples of shelf-stable tart cherry juice found about 3.8 g fructose and 7.0 g glucose per 3.5 oz (100 g), so the two 8.1 fl oz (240 ml) servings a day used in sleep trials add a sizeable sugar load. — US retail samples of tart cherry juice from concentrate, shelf-stable (n = 8) Evidence E source
  Fructose 3.808 g/100 g (range 3.01-4.51); glucose 6.969 g/100 g (range 6.21-7.46)
• USDA analysis of shelf-stable tart cherry juice from concentrate found about 170 mg potassium per 3.5 oz (100 g), ranging from 119 to 226 mg across 8 samples. — US retail samples (n = 8) Evidence E source
  Potassium 169.8 mg/100 g (range 119-226)

What a real portion looks like

• In 47 healthy adults, 2 tbsp (30 ml) of tart cherry concentrate diluted to 8.5 fl oz (250 ml) daily for six weeks did not change arterial stiffness, CRP or blood pressure. — 47 healthy adults aged 30 to 50, 6 weeks (n = 47) Evidence B source
  Arterial stiffness P = 0.218, CRP P = 0.220, systolic BP P = 0.163 vs control; FRAP higher P = 0.012
• In 37 adults aged 65 to 80, two cups of tart cherry juice daily for 12 weeks modestly improved some memory scores versus control. — 37 adults aged 65-80 with normal cognition, 12 weeks (n = 37) Evidence B source
  Paired associates learning mean difference -8.5 (95% CI -12.5 to -4.5), memory contentment +2.7 (95% CI 1.2 to 4.2)

What your body absorbs

• In 15 men with early hypertension, 2 fl oz (60 ml) of tart cherry concentrate cut systolic pressure by 7 mm Hg at 2 hours, tracking a rise in absorbed phenolic acids. — 15 men with early hypertension, single dose, 8 h follow-up (n = 15) Evidence B source
  Peak SBP reduction 7 ± 3 mm Hg at 2 h vs placebo, linked to plasma protocatechuic and vanillic acid at 1-2 h

What it does to your health

• A GRADE-assessed meta-analysis of 21 randomized trials found tart cherry lowered serum CRP by 0.39 mg/L with moderate certainty, but did not change high-sensitivity CRP or IL-6. — randomized controlled trials of tart cherry juice, concentrate or capsules in healthy adults, athletes and people with gout, osteoarthritis, metabolic syndrome or overweight; doses 4.4 to 20 fl oz (130 to 596 ml) juice equivalent (n = 21 RCTs (10 to 56 participants each)) Evidence A source
  Serum CRP WMD -0.39 mg/L (95% CI -0.74 to -0.05; I2 10.7%); hs-CRP WMD -0.14 mg/L (95% CI -0.34 to 0.07); IL-6 WMD 0.0 pg/ml (95% CI -0.13 to 0.12)
• In the same meta-analysis, each extra 2 tbsp (30 ml) of tart cherry per day was linked to a 0.19 mg/L lower serum CRP in a linear dose-response analysis. — 21 randomized trials of tart cherry products, doses 4.4 to 20 fl oz (130 to 596 ml) juice (n = 21 RCTs) Evidence A source
  CRP -0.03, -0.13, -0.19 and -0.64 mg/L per 5, 20, 2 and 3.4 tbsp (30 and 100 ml) increase (P = 0.035)
• A 2022 meta-analysis of 10 non-exercise randomized trials in adults found tart cherry lowered plasma CRP by 0.55 mg/L, with no significant effect on IL-6 or TNF-alpha. — adult participants in non-exercise randomized clinical trials of tart cherry, searched to May 2022 (n = 10 RCTs) Evidence A source
  CRP WMD -0.55 mg/L (95% CI -1.03 to -0.06); IL-6 WMD 0.08 pg/mL (95% CI -0.02 to 0.17); TNF-alpha no effect in 3 studies
• In an open-label randomized trial of 47 healthy adults aged 30 to 50, 2 tbsp (30 ml) of tart cherry concentrate daily for 6 weeks had no effect on C-reactive protein or arterial stiffness. — healthy adults aged 30-50 years, 2 tbsp (30 ml) cherry concentrate diluted to 8.5 fl oz (250 ml) or energy-matched control drink daily for six weeks (n = 47) Evidence B source
  No effect on c-reactive protein (P = 0.220) or arterial stiffness (P = 0.218); FRAP antioxidant capacity higher (P = 0.012)
• In a double-blind crossover trial of 10 healthy adults, 500 mg of tart cherry extract daily for 4 weeks lowered CRP by 23 percent versus placebo, while a single dose did nothing. — healthy subjects aged about 35, 500 mg European tart cherry extract powder or placebo for 4 weeks, 14-day washout (n = 10) Evidence B source
  CRP -23.0% (-1.36 ± 0.44 mg/L) and urate -37.4% vs placebo (both p < 0.001); acute dose no change
• A 2026 meta-analysis of 19 trials in 385 trained athletes found tart cherry juice sped recovery of maximal strength after muscle-damaging exercise, with very low to moderate certainty. — healthy trained athletes after exercise-induced muscle damage; 7 to 54 per study (n = 385) Evidence A source
  MVC recovery ES 0.63 post, 1.12 at 24 h, 1.29 at 48 h, 2.14 at 72 h; I2 69-93%; significance at some time points driven by single studies
• A 2021 meta-analysis of 14 studies found tart cherry had a moderate benefit on strength recovery and a small benefit on muscle soreness after strenuous exercise. — adults after strenuous exercise in 14 tart cherry supplementation studies (n = 14 studies) Evidence A source
  Soreness ES -0.44 (95% CI -0.87 to -0.02); strength recovery ES -0.78 (95% CI -1.11 to -0.46); power ES -0.53 (95% CI -0.77 to -0.29); CK and TNF-alpha not significant
• In a trial of 16 trained cyclists, 2 tbsp (30 ml) of tart cherry concentrate twice a day for 8 days kept leg strength from falling over 72 hours after a 109-minute race simulation. — trained cyclists, Montmorency concentrate or isoenergetic placebo (n = 16) Evidence B source
  MVIC did not decline with cherry vs placebo across 72 h (P < 0.05); IL-6 and hsCRP responses attenuated; other blood markers not different
• In 10 well-trained men, cherry juice concentrate taken for 7 days before and 2 days after heavy leg exercise restored about 91% of strength at 24 hours versus 85% on a placebo concentrate. — well-trained male athletes, unilateral knee extension exercise (n = 10) Evidence C source
  MVC at 24 h 90.9% vs 84.9% of initial; at 48 h 92.9% vs 88.5% (P < 0.05); CK rise not different
• A systematic review of randomized placebo-controlled trials on food sources of melatonin found only 8 eligible trials, on milk or cherry juice in children, adults and elderly people, with sleep measured by questionnaires, diaries, actigraphy or polysomnography. — randomized placebo-controlled trials 2005 to 2019 in children, adults and elderly people given milk or cherry juice (n = 8 trials) Evidence A source
  8 of 25 eligible articles included; no pooled estimate
• In a randomized double-blind crossover trial, 20 healthy adults taking tart cherry juice concentrate for 7 days had higher urinary melatonin and longer total sleep time and sleep efficiency than on placebo. — healthy men and women, tart cherry juice concentrate vs placebo for 7 days, actigraphy and questionnaires (n = 20) Evidence B source
  Total melatonin, time in bed, total sleep time and sleep efficiency significantly higher (P < 0.05); sizes not given in abstract
• In a randomized trial of 44 healthy adults drinking two 8.1 fl oz (240 ml) bottles of Montmorency tart cherry juice or taking capsules daily for 30 days, sleep time and quality did not differ from placebo. — healthy adults, two 8.1 fl oz (240 ml) bottles per day of tart cherry juice or placebo, or two capsules per day of powder or placebo, 30 days, daily sleep questionnaire (n = 44) Evidence B source
  No significant between-group differences in sleep time or quality
• A 2026 meta-analysis of 4 randomized trials with 392 people found tart cherry lowered serum uric acid only modestly, with a standardized mean difference of -0.22. — 4 RCTs, 8 comparisons, 392 participants (n = 392) Evidence A source
  SMD -0.22 (95% CI -0.43 to -0.01), substantial heterogeneity
• A meta-analysis of 10 randomized trials outside exercise found tart cherry lowered CRP by 0.55 mg/L but did not change IL-6 or TNF-alpha. — adults in 10 non-exercise RCTs (n = 10 RCTs) Evidence A source
  CRP WMD -0.55 mg/L (95% CI -1.03 to -0.06), IL-6 WMD 0.08 pg/mL (95% CI -0.02 to 0.17)
• In a crossover trial in 20 healthy adults, 7 days of tart cherry juice concentrate raised urinary melatonin and increased total sleep time and sleep efficiency. — 20 healthy volunteers, 7 days (n = 20) Evidence B source
  Total melatonin and total sleep time higher vs placebo (P < 0.05)

Safety, limits and interactions

• In the gout dose-finding trial, one of 24 reported adverse events, a case of high blood sugar, was judged possibly related to tart cherry concentrate. — people with gout taking placebo or up to 2 tbsp (30 ml) tart cherry concentrate twice daily for 28 days (n = 50) Evidence B source
  24 adverse events, 1 (hyperglycemia) possibly related to cherry concentrate
• A case report describes a 12-year-old boy with two episodes of food-dependent exercise-induced anaphylaxis during intense exercise about 30 minutes after eating peach or cherries. — 12-year-old boy with pollen allergy (n = 1) Evidence D source
  Two anaphylaxis episodes, Sampson grade 4 and 3; skin prick tests to fresh Rosaceae fruits positive
• In that insomnia trial, 3 of 11 randomized adults over 50 turned out to have sleep apnea on polysomnography and were referred for care, so persistent poor sleep may need a medical check rather than juice. — adults older than 50 with self-reported insomnia screened by polysomnography (n = 11) Evidence B source
  3 of 11 randomized participants had sleep apnea and were excluded and referred
• In 25 adults with mildly high uric acid, a week of concentrated tart cherry powder caused no more side effects than placebo. — 25 adults aged 30-60 with fasting uric acid 5.5-8.0 mg/dL, 1 week (n = 25) Evidence B source
  No difference in frequency or severity of self-reported side effects

What people believe that the data does not support

• The 2020 American College of Rheumatology gout guideline reviewed cherries and cherry extract but made no recommendation, because the evidence was low or very low certainty and mostly observational. — patients with gout Evidence E source
  No recommendation for or against cherries or cherry extract
• In 44 healthy adults drinking two 8.1 fl oz (240 ml) bottles of tart cherry juice or capsules daily for 30 days, sleep and blood pressure did not improve versus placebo. — 44 healthy adults, 30 days (n = 44) Evidence B source
  No difference in sleep time, sleep quality or BP
• The EU rejected the claim that tart cherries help support a healthy heart. — EU claim assessment Evidence E source
  Non-authorized
• The EU rejected the claim that tart cherries help support healthy joints. — EU claim assessment Evidence E source
  Non-authorized

Who this works differently for

• In a randomized double-blind crossover trial of 58 people with knee osteoarthritis, two 8 oz bottles of tart cherry juice daily for 6 weeks did not improve WOMAC pain and function scores more than placebo, though hsCRP fell. — non-diabetic patients with Kellgren grade 2-3 knee osteoarthritis, two 8 oz bottles of tart cherry juice or placebo daily for 6 weeks, 1-week washout (n = 58) Evidence B source
  WOMAC improved after cherry juice (P < 0.01) and not after placebo (P = 0.46), between-treatment difference not significant (P = 0.16); hsCRP declined vs placebo (P < 0.01)
• In a crossover pilot RCT of 10 adults with overweight or obesity, 8.1 fl oz (240 ml) of tart cherry juice daily for 4 weeks lowered ESR, MCP-1 and TNF-alpha versus placebo but did not change hsCRP or IL-6. — at-risk adults with BMI over 25 (5 obese, 5 overweight), 8.1 fl oz (240 mL) 100% tart cherry juice or placebo beverage daily for 4 weeks each, 2-week washout (n = 10) Evidence B source
  ESR significantly lower with juice (p < 0.05; placebo raised ESR by 19%); hsCRP unchanged from baseline 7.0 mg/L; IL-6 and IL-10 not different
• In a 12-week randomized trial of 49 adults over 70 with mild to moderate dementia, 6.8 fl oz (200 ml) of cherry juice daily did not change the inflammation markers CRP and IL-6. — older adults (70+ years) with mild-to-moderate dementia, 200 ml/day cherry juice or low-anthocyanin control juice for 12 weeks (n = 49) Evidence B source
  CRP and IL-6 not altered at 6 and 12 weeks
• A 2021 meta-analysis of 14 studies in people doing strenuous exercise found tart cherry had small effects on CRP and IL-6 after exercise, alongside less muscle soreness. — studies of tart cherry supplementation around strenuous exercise, searched to July 2020 (n = 14 studies) Evidence A source
  CRP ES -0.46 (95% CI -0.93 to -0.00); IL-6 ES -0.35 (95% CI -0.68 to -0.02); muscle soreness ES -0.44 (95% CI -0.87 to -0.02)
• A 2026 meta-analysis of 4 randomized trials with 392 participants found tart cherry lowered serum uric acid only modestly, with substantial heterogeneity. — randomized controlled trials comparing tart cherry intake with placebo or usual diet and reporting serum uric acid (n = 4 RCTs, 8 comparisons, 392 participants) Evidence A source
  SMD -0.22 (95% CI -0.43 to -0.01)
• In a 28-day randomized trial of 50 people with gout, tart cherry concentrate at doses up to 2 tbsp (30 ml) twice daily did not lower serum urate or change gout flare frequency compared with placebo. — people with gout and serum urate above 0.36 mmol/l, half on allopurinol, placebo or 7.5, 15, 22.5 or 2 tbsp (30 ml) concentrate twice daily for 28 days (n = 50) Evidence B source
  No significant effect on serum urate area under the curve, urine urate excretion or gout flare frequency (P = 0.76)
• In a case-crossover study of 633 people with gout followed online for a year, eating cherries in the previous 2 days was linked to 35 percent lower odds of a gout attack. — individuals with gout prospectively recruited and followed up online for 1 year, cherry intake in 2-day hazard vs control periods (n = 633) Evidence C source
  OR 0.65 (95% CI 0.50-0.85) for cherry intake; cherry extract OR 0.55 (95% CI 0.30-0.98)
• A 2019 systematic review of food phytochemicals in osteoarthritis found only five randomized trials, including tart cherry juice, and judged the evidence insufficient because of few, heterogeneous studies. — adult human studies on dietary phytochemicals from foods and osteoarthritis, searched to May 2018 (n = 5 RCTs and 4 cross-sectional studies) Evidence B source
  No pooled estimate; evidence judged insufficient
• In 16 healthy older men, 2 fl oz (60 ml) a day of tart cherry concentrate for two weeks did not add to the muscle-building response to resistance exercise and protein. — healthy, relatively active older men (n = 16) Evidence B source
  Myofibrillar protein synthesis with exercise plus protein: MCC 1.79 vs PLA 2.22 %/day; no added effect of supplement
• In a pilot crossover RCT of 15 older adults with chronic insomnia, a tart cherry juice blend cut minutes awake after sleep onset versus placebo but did not improve sleep latency, total sleep time or efficiency. — older adults with chronic insomnia who were otherwise healthy, 2 weeks juice blend and 2 weeks placebo with 2-week washout (n = 15) Evidence B source
  Significant reduction in insomnia severity (wake after sleep onset) vs placebo; no difference for sleep latency, total sleep time, sleep efficiency; effect sizes moderate to negligible
• In a small randomized crossover trial in adults over 50 with insomnia, 8.1 fl oz (240 ml) of tart cherry juice twice a day for 2 weeks increased sleep time by 84 minutes on polysomnography in the 8 who completed it. — adults older than 50 with insomnia, 8.1 fl oz (240 mL) cherry juice twice daily or placebo for 2 weeks each, 2-week washout (n = 8 completers (11 randomized)) Evidence B source
  +84 minutes sleep time on polysomnography (P = 0.0182); PSQI sleep efficiency improved (P = 0.03); other questionnaires no difference
• In a randomized crossover trial of 34 adults with overweight or obesity and sleep problems, 500 mg tart cherry capsules an hour before bed for 14 days changed no sleep or inflammation measure. — adults with sleep issues and overweight or obesity (BMI 32.1), 500 mg Montmorency tart cherry capsules or placebo one hour before bed for 14 days (n = 34) Evidence B source
  No significant effects for any outcome (p > 0.05 for all), including total, deep and REM sleep and insomnia scores
• Across 14 studies of strenuous exercise, tart cherry supplements had a small effect on muscle soreness and a moderate effect on strength recovery. — exercising adults in 14 studies (n = 14 studies) Evidence A source
  Soreness ES -0.44 (95% CI -0.87 to -0.02), strength ES -0.78 (95% CI -1.11 to -0.46)
• In 34 adults with overweight or obesity and sleep problems, 500 mg tart cherry capsules for 14 days did not change sleep or inflammation. — 34 adults with BMI 25 or more and sleep issues, 14 days (n = 34) Evidence B source
  No significant effect on any outcome (p > 0.05)
• In 12 adults with metabolic syndrome, 7 days of tart cherry juice lowered 24 hour blood pressure, glucose and LDL versus placebo. — 12 adults with metabolic syndrome, 50 years on average, 7 days (n = 12) Evidence B source
  24-h systolic BP P = 0.016, diastolic P = 0.009, glucose P = 0.038, LDL P = 0.023 vs placebo

What is still unknown

• The same 2026 meta-analysis found no pooled effect of tart cherry juice on muscle soreness or creatine kinase, though C-reactive protein fell for up to 48 hours. — healthy trained athletes after exercise-induced muscle damage (n = 385) Evidence A source
  CRP ES -0.46 post, -0.73 at 24 h, -0.68 at 48 h; no significant pooled effect on soreness, CK, IL-6, TNF-alpha or range of motion
• In a 2026 trial of 35 recreational marathon runners, freeze-dried tart cherry for 7 days did not change strength, jump, soreness or creatine kinase after the race, though CRP was lower. — recreationally trained marathon runners, 17 tart cherry and 18 calorie-matched placebo (n = 35) Evidence B source
  No treatment effect for MVC, CMJ, DOMS, CK (p > 0.2); hs-CRP during recovery 7.9 vs 12.5 mg/L (p = 0.031)
• In a crossover trial of 9 elite water polo players, 6 days of tart cherry juice made no difference to performance or recovery after a simulated game. — highly trained male water polo athletes (n = 9) Evidence B source
  No differences in any performance or recovery measure versus placebo
• A 2025 systematic review found 7 intervention studies of tart cherry and sleep, of which only 3 reported better sleep duration, efficiency or onset, and called the evidence limited and heterogeneous. — English-language interventional studies of tart cherry consumption and sleep, searched to January 2025 (n = 7 studies) Evidence B source
  3 of 7 studies reported improved sleep indicators; 3 reported higher melatonin; no pooled estimate
• A 2026 meta-analysis of 19 athlete trials rated the certainty of tart cherry juice recovery benefits as very low to moderate, and found no pooled effect on soreness. — trained athletes, 19 trials (n = 19 trials) Evidence A source
  No pooled effect on soreness, CK, IL-6, TNF-alpha, ROM; GRADE very low to moderate

The bottom line

Sleep is the claim most people buy the juice for, and the trials divide. In a crossover trial in 20 healthy adults, 7 days of tart cherry concentrate raised urinary melatonin and lengthened total sleep time (P < 0.05), and the abstract gives no size for the effect. In 44 healthy adults drinking two 8.1 fl oz (240 ml) bottles a day or taking capsules for 30 days, sleep time and quality did not differ from placebo, measured by diary. In 34 adults with overweight or obesity and sleep problems, 500 mg capsules for 14 days changed nothing that was measured, and the authors suspect the dose was too low. One small week long trial says yes, and two longer ones found no effect. Blood pressure divides the same way. In 15 men with early hypertension, a single 2 fl oz (60 ml) dose of concentrate lowered systolic pressure by 7 mm Hg at 2 hours against placebo, in step with a rise in phenolic acids in the blood. In 12 adults with metabolic syndrome, 7 days of juice lowered 24 hour blood pressure, blood glucose and LDL, and the abstract reports P values with no effect sizes. In 47 healthy adults aged 30 to 50, 2 tbsp (30 ml) of concentrate diluted to 8.5 fl oz (250 ml) daily for six weeks did not change blood pressure, arterial stiffness or CRP in an open label trial. In 37 adults aged 65 to 80, two cups a day for 12 weeks improved some memory scores in a small secondary analysis. The EU rejected claims that tart cherries support a healthy heart or healthy joints, meaning the evidence fell short when it was assessed. USDA measured about 170 mg of potassium per 3.5 oz (100 g) of shelf stable juice from concentrate, ranging from 119 to 226 mg across 8 samples. Who should be careful: the only safety card is a one week trial in 25 adults with mildly high uric acid, where concentrated tart cherry powder in capsules caused no more side effects than placebo. It tested powder, so the sugar and sorbitol of the juice were never assessed, and pregnant women were excluded. We have no card on children, pregnancy, kidney disease or drug interactions, and that gap should not be read as reassurance.

Sources

1. ev-tcji-16 · food composition dataset
   Juice, tart cherry, from concentrate, shelf-stable | Fructose 3.808 g per 100 g (range 3.01-4.51, n=8) | Glucose 6.969 g per 100 g (range 6.21-7.46, n=8) | Potassium 169.8 mg per 100 g (range 119.0-226.0, n=8)
   USDA FoodData Central, Foundation Foods (release 2026-04-30), FDC 2727589, Juice, tart cherry, from concentrate, shelf-stable · checked 2026-10-06
2. ev-tcjmr-10 · food composition dataset
   Juice, tart cherry, from concentrate, shelf-stable | Fructose 3.808 g per 100 g (range 3.01-4.51, n=8) | Glucose 6.969 g per 100 g (range 6.21-7.46, n=8)
   USDA FoodData Central, Foundation Foods (release 2026-04-30), FDC 2727589, Juice, tart cherry, from concentrate, shelf-stable · checked 2026-10-06
3. ev-tcjs-09 · food composition dataset
   Juice, tart cherry, from concentrate, shelf-stable | Fructose 3.808 g per 100 g (range 3.01-4.51, n=8) | Glucose 6.969 g per 100 g (range 6.21-7.46, n=8)
   USDA FoodData Central, Foundation Foods (release 2026-04-30), FDC 2727589, Juice, tart cherry, from concentrate, shelf-stable · checked 2026-10-06
4. tcj-daily-r7-15 · food composition dataset
   Juice, tart cherry, from concentrate, shelf-stable | Potassium, K 169.8 mg per 100 g | samples 119-226 n=8
   USDA FoodData Central, Foundation Foods 2024, FDC 2727589, Juice, tart cherry, from concentrate, shelf-stable · checked 2026-09-29
5. tcj-daily-r7-09 · randomized controlled trial
   Participants consumed 30 ml of cherry concentrate diluted to a volume of 250 ml with water or the same volume of an energy matched control drink daily for six weeks. ... There was no effect of the intervention on arterial stiffness (P = 0.218), c-reactive protein (P = 0.220), systolic blood pressure (P = 0.163), diastolic blood pressure (P = 0.121), total cholesterol (P = 0.342) and high density lipoprotein cholesterol (P = 0.127).
   Plant Foods Hum Nutr, 2014 · checked 2026-09-29
6. tcj-daily-r7-11 · randomized controlled trial
   37 adults between the ages of 65-80 with normal cognitive function were recruited and randomly assigned to consume two cups of Montmorency tart cherry juice for 12 weeks. ... After the intervention, participants in the tart cherry group had higher contentment with memory scores (mean difference of 2.7; 95% CI: 1.2 to 4.2; p = 0.02), lowered their scores of movement time (mean difference of -10.4; 95% CI: -13.4 to -7.5; p = 0.03) as well as performed better on the paired associates learning task (mean difference of -8.5; 95% CI: -12.5 to -4.5; p = 0.02) compared to the control group.
   Food Funct, 2019 · checked 2026-09-29
7. tcj-daily-r7-10 · randomized crossover trial
   Fifteen men with early hypertension [systolic blood pressure (SBP) ≥130 mm Hg, diastolic blood pressure ≥80 mm Hg, or both] received either a 60-mL dose of MC concentrate or placebo. ... MC consumption significantly lowered SBP (P < 0.05) over a period of 3 h, with peak reductions of mean ± SEM 7 ± 3 mm Hg 2 h after MC consumption relative to the placebo. Improvements in cardiovascular disease risk factors were closely linked to increases in circulating protocatechuic and vanillic acid at 1-2 h.
   Am J Clin Nutr, 2016 · checked 2026-09-29
8. ev-tcji-01 · meta-analysis
   Tart cherry consumption has no significant impact on hs-CRP (WMD: - 0.14 mg/l; 95% CI: - 0.34, 0.07; P = 0.200; I 2 = 0.0%) and IL-6 (WMD: - 0.0 pg/ml; 95% CI: - 0.13, 0.12; P = 0.952; I 2 = 0.0%) respectively (Supplementary Fig. 1).
   Heliyon, 2023, Dose-dependent effect of tart cherry on blood pressure and selected inflammation biomarkers: A GRADE-assessed systematic review and meta-analysis of randomized controlled trials · checked 2026-10-06
9. ev-tcji-02 · meta-analysis
   Linear dose-response analysis shows that with each 5-, 20-, 30-, and 100-ml elevation in TC consumption, serum CRP significantly (P = 0.035) reduces by 0.03, 0.13, 0.19, and 0.64 mg/l, respectively (Fig. 3a–d).
   Heliyon, 2023, Dose-dependent effect of tart cherry on blood pressure and selected inflammation biomarkers: A GRADE-assessed systematic review and meta-analysis of randomized controlled trials · checked 2026-10-06
10. ev-tcji-03 · meta-analysis
    The results demonstrated that TC had a significant decreasing effect on plasma CRP level compared with the comparison group (weighted mean differences (WMD) = -0.55 mg/L; 95% confidence interval (CI): - 1.03, - 0.06; p = 0.029), but had no significant effect on plasma IL-6 compared with comparison group (WMD = 0.08 pg/mL; 95% CI: -0.02, 0.17; p = 0.10).
    Complement Ther Med, 2022 · checked 2026-10-06
11. ev-tcji-05 · RCT
    There was no effect of the intervention on arterial stiffness (P = 0.218), c-reactive protein (P = 0.220), systolic blood pressure (P = 0.163), diastolic blood pressure (P = 0.121), total cholesterol (P = 0.342) and high density lipoprotein cholesterol (P = 0.127).
    Plant Foods Hum Nutr, 2014 · checked 2026-10-06
12. ev-tcji-08 · RCT
    Chronic supplementation significantly reduced CRP by 23.0% (- 1.36 ± 0.44 mg/L) and urate by 37.4% (-2.62 ± 0.44 mg/dL) compared to placebo (both p &lt; 0.001).
    J Diet Suppl, 2026 · checked 2026-10-06
13. ev-tcjmr-01 · meta-analysis of randomized and non-randomized trials
    Our results revealed TC juice supplementation significantly improved MVC recovery in the main analysis across all time points (post: ES = 0.63; 24 h: ES = 1.12; 48 h: ES = 1.29; 72 h: ES = 2.14; 96 h: ES = 4.82), with substantial heterogeneity (I² 69-93%).
    Sports Med Open, 2026 · checked 2026-10-06
14. ev-tcjmr-03 · meta-analysis of randomized controlled trials
    Tart cherry supplementation had a small beneficial effect in reducing muscle soreness (effect size [ES] = -0.44, 95% confidence interval [CI] [-0.87, -0.02]). A moderate beneficial effect was observed for recovery of muscular strength (ES = -0.78, 95% CI [-1.11, -0.46]).
    Int J Sport Nutr Exerc Metab, 2021 · checked 2026-10-06
15. ev-tcjmr-04 · randomized controlled trial
    MVIC (P < 0.05) did not decline in the MC group (vs. PLA) across the 72-h post-trial period and economy (P < 0.05) was improved in the MC group at 24 h.
    Appl Physiol Nutr Metab, 2015 · checked 2026-10-06
16. ev-tcjmr-05 · controlled crossover trial
    RESULTS: MVC force recovery was significantly faster (24 h: CA 90.9% ± 4.2% of initial MVC vs FC 84.9% ± 3.4% of initial MVC; 48 h: CA 92.9% ± 3.3% of initial MVC vs FC 88.5% ± 2.9% of initial MVC (mean ± SEM); P < 0.05) after CA than FC consumption.
    Med Sci Sports Exerc, 2011 · checked 2026-10-06
17. ev-tcjs-01 · systematic review
    Of the 25 eligible articles, eight met the inclusion criteria. They addressed the intake of milk or cherry juice in children, adults, and elderly subjects and evaluated sleep quality by questionnaires, sleep diary, actigraphy, or polysomnography.
    J Food Sci, 2020 · checked 2026-10-06
18. ev-tcjs-03 · RCT
    There were significant increases in time in bed, total sleep time and sleep efficiency total (P < 0.05) with cherry juice supplementation.
    Eur J Nutr, 2012 · checked 2026-10-06
19. ev-tcjs-07 · RCT
    There were no significant differences in sleep time or quality between groups, though both increased over 30 days.
    Nutr Health, 2026 · checked 2026-10-06
20. tcj-daily-r7-01 · meta-analysis of RCTs
    Four randomized trials (eight comparisons; 392 participants) were included. Tart cherry intake was associated with a modest reduction in serum uric acid concentration compared with control (standardized mean difference -0.22; 95% confidence interval -0.43 to -0.01), with substantial heterogeneity.
    Asia Pac J Clin Nutr, 2026 · checked 2026-09-29
21. tcj-daily-r7-02 · meta-analysis of RCTs
    Ten RCTs were included in this study. The results demonstrated that TC had a significant decreasing effect on plasma CRP level compared with the comparison group (weighted mean differences (WMD) = -0.55 mg/L; 95% confidence interval (CI): - 1.03, - 0.06; p = 0.029), but had no significant effect on plasma IL-6 compared with comparison group (WMD = 0.08 pg/mL; 95% CI: -0.02, 0.17; p = 0.10).
    Complement Ther Med, 2022 · checked 2026-09-29
22. tcj-daily-r7-05 · randomized crossover trial
    In a randomised, double-blind, placebo-controlled, crossover design, 20 volunteers consumed either a placebo or tart cherry juice concentrate for 7 days. ... Total melatonin content was significantly elevated (P < 0.05) in the cherry juice group, whilst no differences were shown between baseline and placebo trials. There were significant increases in time in bed, total sleep time and sleep efficiency total (P < 0.05) with cherry juice supplementation.
    Eur J Nutr, 2012 · checked 2026-09-29
23. ev-tcji-15 · RCT
    There were 24 reported adverse events, with only one (hyperglycaemia) considered possibly to be related to cherry concentrate.
    Rheumatology (Oxford), 2020, Lack of effect of tart cherry concentrate dose on serum urate in people with gout · checked 2026-10-06
24. ev-tcjmr-09 · case report
    A 12 years-old boy with seasonal allergy to olive and cypressus pollens, experienced two distinct episodes of FDEIA, grade 4 and 3 of the Sampson Scale respectively, during intense exercise, about 30 minutes after eating a peach with peel or some cherries.
    Eur Ann Allergy Clin Immunol, 2011 · checked 2026-10-06
25. ev-tcjs-06 · RCT
    Eleven subjects were randomized; 3 with sleep apnea were excluded and referred.
    Am J Ther, 2018, Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms · checked 2026-10-06
26. tcj-daily-r7-12 · randomized crossover trial
    Table S9 displays a Chi-square analysis of self-reported symptom frequency and severity ratings observed following acute and one-week supplementation. No differences were observed between the treatments regarding the self-reported frequency or severity of side effects.
    Nutrients, 2024 · checked 2026-09-29
27. ev-tcji-13 · guideline
    The Voting Panel reviewed the data for cherries/cherry extract and dairy protein. The certainty of evidence drawn mainly from observational studies was low or very low, precluding specific recommendations on these topics.
    Arthritis Care Res (Hoboken), 2020, 2020 American College of Rheumatology Guideline for the Management of Gout · checked 2026-10-06
28. tcj-daily-r7-06 · randomized controlled trial
    Participants consumed either two 240 ml bottles per day of Montmorency tart cherry (MTC) juice or placebo or two capsules per day of powdered MTC or placebo for 30 days. ... There were no significant differences in sleep time or quality between groups, though both increased over 30 days. ... BP was unaffected by MTC supplementation over 30 days.
    Nutr Health, 2026 · checked 2026-09-29
29. tcj-daily-r7-13 · EU claim register
    POL-HC-6907 Cherries (Prunus cerasus), including Montmorency, Balaton or other sour/tart cherry varieties [Tart/sour] cherries help support a healthy heart Non-authorised
    EU Register on nutrition and health claims, claim POL-HC-6907, snapshot 2026-09-21 · checked 2026-09-29
30. tcj-daily-r7-14 · EU claim register
    POL-HC-6908 Cherries (Prunus cerasus), including Montmorency, Balaton or other sour/tart cherry varieties [Tart/sour] cherries help support healthy joints Non-authorised
    EU Register on nutrition and health claims, claim POL-HC-6908, snapshot 2026-09-21 · checked 2026-09-29
31. ev-tcji-04 · RCT
    WOMAC scores decreased significantly (P < 0.01) after the cherry juice treatment but not after the placebo treatment (P = 0.46); differences between treatments were not significant (P = 0.16).
    Osteoarthritis Cartilage, 2013, Randomized double-blind crossover study of the efficacy of a tart cherry juice blend in treatment of osteoarthritis (OA) of the knee · checked 2026-10-06
32. ev-tcji-06 · RCT
    Mean baseline hsCRP, an indicator of acute inflammation, was 7.0 ± 5.2 mg L-1 and consumption of TCJ did not affect hsCRP levels.
    Food Funct, 2018 · checked 2026-10-06
33. ev-tcji-07 · RCT
    Markers of inflammation (CRP and IL-6) were not altered.
    Eur J Nutr, 2017 · checked 2026-10-06
34. ev-tcji-09 · meta-analysis
    A small effect was observed for both C-reactive protein (ES = -0.46, 95% CI [-0.93, -0.00]) and Interleukin-6 (ES = -0.35, 95% CI [-0.68, -0.02].
    Int J Sport Nutr Exerc Metab, 2021 · checked 2026-10-06
35. ev-tcji-10 · meta-analysis
    Tart cherry intake was associated with a modest reduction in serum uric acid concentration compared with control (standardized mean difference -0.22; 95% confidence interval -0.43 to -0.01), with substantial heterogeneity.
    Asia Pac J Clin Nutr, 2026 · checked 2026-10-06
36. ev-tcji-11 · RCT
    Cherry concentrate dose had no significant effect on reduction in SU area under the curve, urine urate excretion, change in urinary anthocyanin between day 0 and day 28, or frequency of gout flares over the 28-day study period (P = 0.76).
    Rheumatology (Oxford), 2020, Lack of effect of tart cherry concentrate dose on serum urate in people with gout · checked 2026-10-06
37. ev-tcji-12 · observational
    Cherry intake over a 2-day period was associated with a 35% lower risk of gout attacks compared with no intake (multivariate OR 0.65 [95% CI 0.50-0.85]).
    Arthritis Rheum, 2012 · checked 2026-10-06
38. ev-tcji-14 · systematic review
    The heterogeneity among the studies suggests that there is insufficient evidence related to phytochemical intake from foods.
    Maturitas, 2019 · checked 2026-10-06
39. ev-tcjmr-08 · randomized controlled trial
    CONCLUSION: Short-term MCC ingestion does not affect the anabolic response to protein and exercise in healthy, relatively active, older men
    Exp Gerontol, 2018 · checked 2026-10-06
40. ev-tcjs-04 · RCT
    When compared to placebo, the study beverage produced significant reductions in insomnia severity (minutes awake after sleep onset); no such improvements were observed for sleep latency, total sleep time, or sleep efficiency compared to placebo.
    J Med Food, 2010, Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study · checked 2026-10-06
41. ev-tcjs-05 · RCT
    The 8 completers with insomnia increased sleep time by 84 minutes on polysomnography (P = 0.0182) and sleep efficiency increased on the Pittsburgh Sleep Quality Index (P = 0.03). Other questionnaires showed no significant differences.
    Am J Ther, 2018, Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms · checked 2026-10-06
42. ev-tcjs-08 · RCT
    No significant effects of MTC supplementation were observed for any of the measures of interest (p > 0.05 for all).
    Nutrients, 2024 · checked 2026-10-06
43. tcj-daily-r7-03 · meta-analysis
    Data from 14 studies were extracted and pooled for analysis. Tart cherry supplementation had a small beneficial effect in reducing muscle soreness (effect size [ES] = -0.44, 95% confidence interval [CI] [-0.87, -0.02]). A moderate beneficial effect was observed for recovery of muscular strength (ES = -0.78, 95% CI [-1.11, -0.46]).
    Int J Sport Nutr Exerc Metab, 2021 · checked 2026-09-29
44. tcj-daily-r7-07 · randomized crossover trial
    A total of 34 individuals with sleep issues and overweight or obesity (BMI: 32.1 ± 7.0 kg/m2) were recruited to this randomized controlled, crossover study. MTC capsules (500 mg) or a placebo were taken one hour before bed for 14 days. ... No significant effects of MTC supplementation were observed for any of the measures of interest (p > 0.05 for all).
    Nutrients, 2024 · checked 2026-09-29
45. tcj-daily-r7-08 · randomized crossover trial
    In a randomised, single-blind, placebo-controlled, crossover trial, 12 participants with MetS (50 ± 10 years; 6M/6F), consumed MTCJ or placebo (PLA) for 7 days. ... 24-h ambulatory systolic (P = 0.016), diastolic (P = 0.009) blood pressure and mean arterial pressure (P = 0.041) were significantly lower after 7-days MTCJ supplementation compared to PLA. Glucose (P = 0.038), total cholesterol (P = 0.036), LDL (P = 0.023) concentrations, total cholesterol:HDL ratio (P = 0.004) and respiratory exchange ratio values (P = 0.009) were significantly lower after 6-days MTCJ consumption compared to PLA.
    Eur J Nutr, 2021 · checked 2026-09-29
46. ev-tcjmr-02 · meta-analysis of randomized and non-randomized trials
    TC juice significantly reduced CRP post-exercise and up to 48 h (post: ES = -0.46; 24 h: ES = -0.73; 48 h: ES = -0.68), whereas no significant pooled effects were found for muscle soreness, CK, IL-6, TNF-α, ROM, or most subgroup time points.
    Sports Med Open, 2026 · checked 2026-10-06
47. ev-tcjmr-06 · randomized controlled trial
    There were no treatment or interaction effects for MVC, CMJ, DOMS, and CK (p > 0.2).
    Eur J Nutr, 2026 · checked 2026-10-06
48. ev-tcjmr-07 · randomized controlled trial
    No differences were found for any performance or recovery measures.
    J Int Soc Sports Nutr, 2016 · checked 2026-10-06
49. ev-tcjs-02 · systematic review
    In total, seven interventional studies were included in the review. Three studies reported significant improvements in sleep indicators such as sleep duration, sleep efficiency, or sleep onset time.
    Food Sci Nutr, 2025, The Effect of Tart Cherry on Sleep Quality and Sleep Disorders: A Systematic Review · checked 2026-10-06
50. tcj-daily-r7-04 · meta-analysis
    Nineteen trials were included. ... whereas no significant pooled effects were found for muscle soreness, CK, IL-6, TNF-α, ROM, or most subgroup time points. ... Certainty of evidence ranged from very low to moderate.
    Sports Med Open, 2026 · checked 2026-09-29