Tart Cherry Juice
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Why it matters
Its anthocyanins and other polyphenols may help temper oxidative stress and inflammatory signaling. Human studies suggest benefits for recovery and some osteoarthritis-related symptoms, but results are mixed.
Details
Tart cherry juice, usually made from Montmorency cherries, is a concentrated food source of anthocyanins and other polyphenols, including quercetin. These compounds are thought to help moderate oxidative stress, inflammation, and in some settings serum urate. In human studies, tart cherry juice has shown promising but inconsistent effects on post-exercise soreness and recovery. In knee osteoarthritis, small trials found reductions in hsCRP and some symptom improvement, although superiority over placebo was not consistently demonstrated. Practically, it fits best as a short-term recovery tool or as a food-based adjunct for people who tolerate fruit juice and want a conservative, evidence-aware option.
Nutritional List
Anthocyanins, Polyphenols
Potential Stiffness Target
Post-exercise soreness and stiffness, mild inflammatory knee symptoms, recovery-related muscle stiffness
Practical Intake
For general use, start with 8 oz daily of unsweetened 100% tart cherry juice; for higher-intensity recovery protocols, many studies use 8 oz twice daily or concentrate equivalents for 1-6 weeks. Use around workouts or with breakfast and dinner, and count it toward daily calories and carbohydrates.
Evidence Strength
Low-Moderate
Citation
Schumacher et al., 2013; Martin et al., 2019; NIH ODS, 2024
Serving Size
8-16 oz/day of 100% tart cherry juice, or label-equivalent concentrate diluted in water.
Contraindications
Generally safe as a food for most adults. Use caution if concentrated juice causes diarrhea or GI upset. If using concentrate, powders, or capsules instead of juice, product quality and long-term safety data are less certain than food-form juice.