Cherries are a member of the stone fruit family and can meaningfully contribute to dietary intakes of dietary fiber, vitamin C, and potassium.<a href="#ref-4" id="ref-link-4" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Kelley DS, Adkins Y, Laugero KD. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/29562604" target="\_blank" rel="noopener noreferrer"&gt;A Review of the Health Benefits of Cherries.
&lt;/a&gt;&lt;/p&gt;Nutrients (2018-Mar-17)&lt;/div&gt;'>[4]</a> Stone fruit are fruits that consist of a thin outer layer, edible flesh, and a hard stone that encloses a seed. Cherries are grouped into two major types: sweet (Prunus avium L.) and tart (Prunus cerasus L.) cherries.<a href="#ref-5" id="ref-link-5" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Ferretti G, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/20944519" target="\_blank" rel="noopener noreferrer"&gt;Cherry antioxidants: from farm to table.
&lt;/a&gt;&lt;/p&gt;Molecules (2010-Oct-12)&lt;/div&gt;'>[5]</a> The latter are processed to produce tart cherry juice and tart cherry juice concentrate. The scientific interest in tart cherry juice is primarily due to its rich content of polyphenols, particularly anthocyanins, which possess antioxidant and anti-inflammatory properties.<a href="#ref-6" id="ref-link-6" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Letitia M McCune, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/21229414" target="\_blank" rel="noopener noreferrer"&gt;Cherries and health: a review
&lt;/a&gt;&lt;/p&gt;Crit Rev Food Sci Nutr (2011 Jan)&lt;/div&gt;'>[6]</a>

What is tart cherry juice?

Gout is an inflammatory arthritis caused by the accumulation of uric acid in the body. Interest in tart cherry juice for managing gout stems from it being a rich source of anthocyanins, which have potent anti-inflammatory properties, and its potential to decrease uric acid levels. In rodents, tart cherry juice was shown to inhibit hepatic xanthine oxidase and xanthine dehydrogenase activity,<a href="#ref-20" id="ref-link-20" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Haidari F, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/22691805" target="\_blank" rel="noopener noreferrer"&gt;Inhibitory Effects of Tart Cherry (Prunus cerasus) Juice on Xanthine Oxidoreductase Activity and its Hypouricemic and Antioxidant Effects on Rats.
&lt;/a&gt;&lt;/p&gt;Malays J Nutr (2009-Mar)&lt;/div&gt;'>[20]</a> suggesting that tart cherry juice can reduce uric acid production. In healthy humans who do not have gout, tart cherry products have been found to decrease uric acid levels and increase urinary excretion of uric acid.<a href="#ref-21" id="ref-link-21" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Keith R Martin, Katie M Coles. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/31037275" target="\_blank" rel="noopener noreferrer"&gt;Consumption of 100% Tart Cherry Juice Reduces Serum Urate in Overweight and Obese Adults
&lt;/a&gt;&lt;/p&gt;Curr Dev Nutr (2019 Feb 25)&lt;/div&gt;'>[21]</a><a href="#ref-22" id="ref-link-22" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Hillman AR, Uhranowsky K. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/33506357" target="\_blank" rel="noopener noreferrer"&gt;Acute Ingestion of Montmorency Tart Cherry Reduces Serum Uric Acid but Has no Impact on High Sensitivity C-Reactive Protein or Oxidative Capacity.
&lt;/a&gt;&lt;/p&gt;Plant Foods Hum Nutr (2021-Mar)&lt;/div&gt;'>[22]</a><a href="#ref-23" id="ref-link-23" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Bell et al. &lt;a href="https://www.sciencedirect.com/science/article/abs/pii/S1756464614002886" target="\_blank" rel="noopener noreferrer"&gt;Montmorency tart cherry (Prunus cerasus L.) concentrate lowers uric acid, independent of plasma cyanidin-3-O-glucosiderutinoside
&lt;/a&gt;&lt;/p&gt;Journal of Functional Foods (2014-09-28)&lt;/div&gt;'>[23]</a>
However, in people with gout, controlled trials have reported that tart cherry juice does not significantly affect uric acid levels.<a href="#ref-24" id="ref-link-24" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Lisa K Stamp, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/31891407" target="\_blank" rel="noopener noreferrer"&gt;Lack of effect of tart cherry concentrate dose on serum urate in people with gout
&lt;/a&gt;&lt;/p&gt;Rheumatology (Oxford) (2020 Sep 1)&lt;/div&gt;'>[24]</a><a href="#ref-25" id="ref-link-25" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Schlesinger et al. &lt;a href="https://www.semanticscholar.org/paper/Pilot-Studies-of-Cherry-Juice-Concentrate-for-Gout-Schlesinger/556d46fee537de00eae5afd2d428725bc30e1bea" target="\_blank" rel="noopener noreferrer"&gt;Pilot Studies of Cherry Juice Concentrate for Gout Flare Prophylaxis
&lt;/a&gt;&lt;/p&gt;Journal of Arthritis (2012-02-22)&lt;/div&gt;'>[25]</a>
One study found that tart cherry juice concentrate did not affect the frequency of gout flares over 28 days.<a href="#ref-24" id="ref-link-24" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Lisa K Stamp, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/31891407" target="\_blank" rel="noopener noreferrer"&gt;Lack of effect of tart cherry concentrate dose on serum urate in people with gout
&lt;/a&gt;&lt;/p&gt;Rheumatology (Oxford) (2020 Sep 1)&lt;/div&gt;'>[24]</a> Another study found that tart cherry juice concentrate reduced the frequency of gout flares over 4 months, even though there were no changes in uric acid levels.<a href="#ref-25" id="ref-link-25" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Schlesinger et al. &lt;a href="https://www.semanticscholar.org/paper/Pilot-Studies-of-Cherry-Juice-Concentrate-for-Gout-Schlesinger/556d46fee537de00eae5afd2d428725bc30e1bea" target="\_blank" rel="noopener noreferrer"&gt;Pilot Studies of Cherry Juice Concentrate for Gout Flare Prophylaxis
&lt;/a&gt;&lt;/p&gt;Journal of Arthritis (2012-02-22)&lt;/div&gt;'>[25]</a>
Further randomized controlled trials are needed to determine whether tart cherry juice can be beneficial for the management of gout.

Is tart cherry juice useful for people with gout?

Studies have reported that about 237 mL of tart cherry juice or 15 mL of tart cherry juice concentrate is equivalent to about 45–60 tart cherries, depending on the specific product used.<a href="#ref-26" id="ref-link-26" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Tinna Traustadóttir, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/19692530" target="\_blank" rel="noopener noreferrer"&gt;Tart cherry juice decreases oxidative stress in healthy older men and women
&lt;/a&gt;&lt;/p&gt;J Nutr (2009 Oct)&lt;/div&gt;'>[26]</a><a href="#ref-27" id="ref-link-27" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Howatson G, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/19883392" target="\_blank" rel="noopener noreferrer"&gt;Influence of tart cherry juice on indices of recovery following marathon running
&lt;/a&gt;&lt;/p&gt;Scand J Med Sci Sports (2010 Dec)&lt;/div&gt;'>[27]</a><a href="#ref-28" id="ref-link-28" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Schumacher HR, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/23727631" target="\_blank" rel="noopener noreferrer"&gt;Randomized double-blind crossover study of the efficacy of a tart cherry juice blend in treatment of osteoarthritis (OA) of the knee.
&lt;/a&gt;&lt;/p&gt;Osteoarthritis Cartilage (2013-Aug)&lt;/div&gt;'>[28]</a><a href="#ref-25" id="ref-link-25" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Schlesinger et al. &lt;a href="https://www.semanticscholar.org/paper/Pilot-Studies-of-Cherry-Juice-Concentrate-for-Gout-Schlesinger/556d46fee537de00eae5afd2d428725bc30e1bea" target="\_blank" rel="noopener noreferrer"&gt;Pilot Studies of Cherry Juice Concentrate for Gout Flare Prophylaxis
&lt;/a&gt;&lt;/p&gt;Journal of Arthritis (2012-02-22)&lt;/div&gt;'>[25]</a>reference|url=https://www.sciencedirect.com/science/article/abs/pii/S1756464614002886|title=Montmorency tart cherry (Prunus cerasus L.) concentrate lowers uric acid, independent of plasma cyanidin-3-O-glucosiderutinoside|authors=Bell et al|journal=Journal of Functional Foods|published=2014-09-28] The vast majority of studies, irrespective of the outcomes examined, had participants consume two daily servings of either 237 mL of tart cherry juice or 30 mL of tart cherry juice concentrate, which equates to about 100–180 tart cherries per day.

How many tart cherries do I have to eat to achieve the effects of tart cherry juice?

Supplementation with tart cherry products has been found to improve recovery from both prolonged aerobic and resistance exercise, including small reductions in perceived muscle soreness and some markers of inflammation, as well as a more rapid return to baseline levels of muscular strength and power.<a href="#ref-3" id="ref-link-3" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Jessica Amie Hill, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/33440334" target="\_blank" rel="noopener noreferrer"&gt;Tart Cherry Supplementation and Recovery From Strenuous Exercise: A Systematic Review and Meta-Analysis
&lt;/a&gt;&lt;/p&gt;Int J Sport Nutr Exerc Metab (2021 Jan 13)&lt;/div&gt;'>[3]</a> Tart cherry products may also provide a small benefit for endurance exercise performance.<a href="#ref-2" id="ref-link-2" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Gao R, Chilibeck PD. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/31986108" target="\_blank" rel="noopener noreferrer"&gt;Effect of Tart Cherry Concentrate on Endurance Exercise Performance: A Meta-analysis.
&lt;/a&gt;&lt;/p&gt;J Am Coll Nutr (2020)&lt;/div&gt;'>[2]</a>
Evidence from a few studies suggests that tart cherry juice has the potential to improve some sleep quality parameters, both in older adults with insomnia<a href="#ref-7" id="ref-link-7" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Losso JN, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/28901958" target="\_blank" rel="noopener noreferrer"&gt;Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms.
&lt;/a&gt;&lt;/p&gt;Am J Ther (2018)&lt;/div&gt;'>[7]</a> and younger adults without sleep problems.<a href="#ref-8" id="ref-link-8" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Chung J, Choi M, Lee K. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/36011907" target="\_blank" rel="noopener noreferrer"&gt;Effects of Short-Term Intake of Montmorency Tart Cherry Juice on Sleep Quality after Intermittent Exercise in Elite Female Field Hockey Players: A Randomized Controlled Trial.
&lt;/a&gt;&lt;/p&gt;Int J Environ Res Public Health (2022-Aug-18)&lt;/div&gt;'>[8]</a><a href="#ref-9" id="ref-link-9" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Glyn Howatson, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/22038497" target="\_blank" rel="noopener noreferrer"&gt;Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality
&lt;/a&gt;&lt;/p&gt;Eur J Nutr (2012 Dec)&lt;/div&gt;'>[9]</a>

What are tart cherry juice’s main benefits?

Randomized controlled trials typically do not report adverse effects associated with consumption of tart cherry juice. Case reports of acute kidney injury from daily consumption of cherry juice concentrate, including black cherry concentrate<a href="#ref-10" id="ref-link-10" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Matout M, Halme AS, Wiseman J. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/30963415" target="\_blank" rel="noopener noreferrer"&gt;A case of acute kidney injury secondary to black cherry concentrate in a patient with chronic kidney disease secondary to type 2 diabetes mellitus.
&lt;/a&gt;&lt;/p&gt;CEN Case Rep (2019-Aug)&lt;/div&gt;'>[10]</a> and an unspecified cherry juice concentrate,<a href="#ref-11" id="ref-link-11" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Luciano RL. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/24290246" target="\_blank" rel="noopener noreferrer"&gt;Acute kidney injury from cherry concentrate in a patient with CKD.
&lt;/a&gt;&lt;/p&gt;Am J Kidney Dis (2014-Mar)&lt;/div&gt;'>[11]</a> have been reported in people with <a href="/conditions/chronic-kidney-disease/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Chronic Kidney Disease&lt;/h6&gt;&lt;p&gt;Chronic kidney disease (CKD) is a degenerative disease of the kidneys. In addition to medication, CKD is managed nutritionally with diets that modify the intake of specific nutrients affected by impaired kidney function.&lt;/p&gt;&lt;/div&gt;">chronic kidney disease</a> (CKD). Whether similar issues in people with CKD could carry over to tart cherry juice intake is unclear, but plausible.
The mechanism by which the polyphenols in cherry juice concentrate reduce inflammation (i.e., by inhibiting cyclooxygenase enzymes) may also reduce kidney function in people with CKD.<a href="#ref-10" id="ref-link-10" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Matout M, Halme AS, Wiseman J. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/30963415" target="\_blank" rel="noopener noreferrer"&gt;A case of acute kidney injury secondary to black cherry concentrate in a patient with chronic kidney disease secondary to type 2 diabetes mellitus.
&lt;/a&gt;&lt;/p&gt;CEN Case Rep (2019-Aug)&lt;/div&gt;'>[10]</a><a href="#ref-11" id="ref-link-11" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Luciano RL. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/24290246" target="\_blank" rel="noopener noreferrer"&gt;Acute kidney injury from cherry concentrate in a patient with CKD.
&lt;/a&gt;&lt;/p&gt;Am J Kidney Dis (2014-Mar)&lt;/div&gt;'>[11]</a> Because tart cherry juice concentrate is rich in many of the same polyphenols as other cherry juice concentrates, it could also potentially be harmful for people with CKD.
Another potential drawback of tart cherry juice is its carbohydrate content. It contains polyols,<a href="#ref-12" id="ref-link-12" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Sokół-Łętowska A, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/33050009" target="\_blank" rel="noopener noreferrer"&gt;Chemical Composition of 21 Cultivars of Sour Cherry () Fruit Cultivated in Poland.
&lt;/a&gt;&lt;/p&gt;Molecules (2020-Oct-08)&lt;/div&gt;'>[12]</a> a specific type of carbohydrate that can be harmful to people with <a href="/conditions/irritable-bowel-syndrome/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Irritable Bowel Syndrome&lt;/h6&gt;&lt;p&gt;&lt;em&gt;Irritable Bowel Syndrome&lt;/em&gt; (IBS) is a common functional disorder of the large intestine characterized by long-term changes in bowel habits (e.g., frequent diarrhea or constipation) and abdominal pain. The exact causes are unknown, but research suggests that multiple factors — such as the gut-brain axis, abnormal muscular contractions, and gut microbes — could play a role in the disease. IBS can be managed with dietary modifications, psychotherapy, supplements, and prescription medications.&lt;/p&gt;&lt;/div&gt;">irritable bowel syndrome</a>.<a href="#ref-13" id="ref-link-13" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Lenhart A, Chey WD. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/28710145" target="\_blank" rel="noopener noreferrer"&gt;A Systematic Review of the Effects of Polyols on Gastrointestinal Health and Irritable Bowel Syndrome.
&lt;/a&gt;&lt;/p&gt;Adv Nutr (2017-Jul)&lt;/div&gt;'>[13]</a> A cup of tart cherry juice contains about 130 kcal, so it can theoretically contribute to weight gain, though studies have reported that supplementation with tart cherry juice does not affect BMI or fat mass.<a href="#ref-14" id="ref-link-14" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Moosavian SP, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/36038032" target="\_blank" rel="noopener noreferrer"&gt;Effects of tart cherry juice consumption on cardio-metabolic risk factors: A systematic review and meta-analysis of randomized-controlled trials.
&lt;/a&gt;&lt;/p&gt;Complement Ther Med (2022-Dec)&lt;/div&gt;'>[14]</a>
High doses of antioxidants can also impair exercise-induced adaptations,<a href="#ref-15" id="ref-link-15" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Merry TL, Ristow M. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/26638792" target="\_blank" rel="noopener noreferrer"&gt;Do antioxidant supplements interfere with skeletal muscle adaptation to exercise training?
&lt;/a&gt;&lt;/p&gt;J Physiol (2016 Sep 15)&lt;/div&gt;'>[15]</a> so long-term supplementation with tart cherry juice could be detrimental for athletes, particularly in the off-season, when the goal is to maximize exercise-induced adaptations. However, direct evidence is needed to determine whether the commonly consumed dose of tart cherry juice is large enough to have this effect.

What are tart cherry juice’s main drawbacks?

The reported polyphenol content of tart cherry juice does not seem to influence its effects on exercise recovery,<a href="#ref-1" id="ref-link-1" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;McHugh MP. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/35119142" target="\_blank" rel="noopener noreferrer"&gt;&amp;quot;Precovery&amp;quot; versus recovery: Understanding the role of cherry juice in exercise recovery.
&lt;/a&gt;&lt;/p&gt;Scand J Med Sci Sports (2022-Jun)&lt;/div&gt;'>[1]</a> endurance exercise performance,<a href="#ref-2" id="ref-link-2" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Gao R, Chilibeck PD. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/31986108" target="\_blank" rel="noopener noreferrer"&gt;Effect of Tart Cherry Concentrate on Endurance Exercise Performance: A Meta-analysis.
&lt;/a&gt;&lt;/p&gt;J Am Coll Nutr (2020)&lt;/div&gt;'>[2]</a> or cardiometabolic risk factors.<a href="#ref-14" id="ref-link-14" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Moosavian SP, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/36038032" target="\_blank" rel="noopener noreferrer"&gt;Effects of tart cherry juice consumption on cardio-metabolic risk factors: A systematic review and meta-analysis of randomized-controlled trials.
&lt;/a&gt;&lt;/p&gt;Complement Ther Med (2022-Dec)&lt;/div&gt;'>[14]</a> Therefore, a higher polyphenol content does not seem to enhance the effects of tart cherry juice.

Does the polyphenol content of tart cherry juice influence its effects?

The benefits of tart cherry juice are thought to primarily come from its abundant polyphenol content, most notably anthocyanins, which possess potent antioxidant and anti-inflammatory properties.<a href="#ref-16" id="ref-link-16" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Bell PG, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/23710994" target="\_blank" rel="noopener noreferrer"&gt;The role of cherries in exercise and health
&lt;/a&gt;&lt;/p&gt;Scand J Med Sci Sports (2014 Jun)&lt;/div&gt;'>[16]</a> 
Tart cherry juice may improve sleep by increasing melatonin levels,<a href="#ref-9" id="ref-link-9" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Glyn Howatson, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/22038497" target="\_blank" rel="noopener noreferrer"&gt;Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality
&lt;/a&gt;&lt;/p&gt;Eur J Nutr (2012 Dec)&lt;/div&gt;'>[9]</a> as tart cherries are a relatively rich source of melatonin,<a href="#ref-17" id="ref-link-17" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Burkhardt S, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/11600041" target="\_blank" rel="noopener noreferrer"&gt;Detection and quantification of the antioxidant melatonin in Montmorency and Balaton tart cherries (Prunus cerasus).
&lt;/a&gt;&lt;/p&gt;J Agric Food Chem (2001-Oct)&lt;/div&gt;'>[17]</a> and they seem to increase the availability of tryptophan,<a href="#ref-7" id="ref-link-7" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Losso JN, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/28901958" target="\_blank" rel="noopener noreferrer"&gt;Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms.
&lt;/a&gt;&lt;/p&gt;Am J Ther (2018)&lt;/div&gt;'>[7]</a> which is used to synthesize melatonin in the body.
Tart cherry juice may enhance endurance exercise performance by elevating muscle antioxidant capacity, thus minimizing the production of oxidants during exercise, which can depress force production and contribute to fatigue.<a href="#ref-18" id="ref-link-18" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Reid MB. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/26584644" target="\_blank" rel="noopener noreferrer"&gt;Redox interventions to increase exercise performance.
&lt;/a&gt;&lt;/p&gt;J Physiol (2016-Sep-15)&lt;/div&gt;'>[18]</a> Additionally, as a source of low-glycemic-index carbohydrate, tart cherry juice might support performance by promoting fat oxidation and allowing sustained carbohydrate availability during exercise,<a href="#ref-19" id="ref-link-19" class="ref-link popover" data-tooltip="&lt;div&gt;&lt;p class=&quot;mb-3&quot;&gt;O'Reilly J, Wong SH, Chen Y. &lt;a href=&quot;https://pubmed.ncbi.nlm.nih.gov/20020785&quot; target=&quot;\_blank&quot; rel=&quot;noopener noreferrer&quot;&gt;Glycaemic index, glycaemic load and exercise performance.
&lt;/a&gt;&lt;/p&gt;Sports Med (2010-Jan-01)&lt;/div&gt;">[19]</a> but it’s unclear whether tart cherry juice is superior to other sources of low-glycemic-index carbohydrate. Another way tart cherry juice might benefit endurance exercise performance is by increasing blood flow and oxygen delivery to the working muscles.<a href="#ref-2" id="ref-link-2" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Gao R, Chilibeck PD. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/31986108" target="\_blank" rel="noopener noreferrer"&gt;Effect of Tart Cherry Concentrate on Endurance Exercise Performance: A Meta-analysis.
&lt;/a&gt;&lt;/p&gt;J Am Coll Nutr (2020)&lt;/div&gt;'>[2]</a>

How does tart cherry juice work?

Tart Cherry Juice

Both sweet and tart cherries are rich in polyphenols,<a href="#ref-6" id="ref-link-6" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Letitia M McCune, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/21229414" target="\_blank" rel="noopener noreferrer"&gt;Cherries and health: a review
&lt;/a&gt;&lt;/p&gt;Crit Rev Food Sci Nutr (2011 Jan)&lt;/div&gt;'>[6]</a> particularly anthocyanins, and demonstrate the potential to improve a myriad of health outcomes.<a href="#ref-4" id="ref-link-4" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Kelley DS, Adkins Y, Laugero KD. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/29562604" target="\_blank" rel="noopener noreferrer"&gt;A Review of the Health Benefits of Cherries.
&lt;/a&gt;&lt;/p&gt;Nutrients (2018-Mar-17)&lt;/div&gt;'>[4]</a> Tart cherries contain higher amounts of vitamin A and beta-carotene than sweet cherries.<a href="#ref-5" id="ref-link-5" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Ferretti G, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/20944519" target="\_blank" rel="noopener noreferrer"&gt;Cherry antioxidants: from farm to table.
&lt;/a&gt;&lt;/p&gt;Molecules (2010-Oct-12)&lt;/div&gt;'>[5]</a>
The concentration and composition of polyphenols varies between different cultivars of sweet and tart cherries, which makes it difficult to generalize about differences between sweet and tart cherries. Nonetheless, it’s possible to compare the most commonly grown cultivar of sweet and tart cherries in the U.S., which are Bing and Montmorency cherries, respectively. In this case, tart cherries seem to have higher concentrations of total polyphenols than sweet cherries,<a href="#ref-5" id="ref-link-5" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Ferretti G, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/20944519" target="\_blank" rel="noopener noreferrer"&gt;Cherry antioxidants: from farm to table.
&lt;/a&gt;&lt;/p&gt;Molecules (2010-Oct-12)&lt;/div&gt;'>[5]</a> while sweet cherries contain more anthocyanins.<a href="#ref-6" id="ref-link-6" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Letitia M McCune, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/21229414" target="\_blank" rel="noopener noreferrer"&gt;Cherries and health: a review
&lt;/a&gt;&lt;/p&gt;Crit Rev Food Sci Nutr (2011 Jan)&lt;/div&gt;'>[6]</a> 
Besides anthocyanins, cherries are rich in other polyphenols, including hydroxycinnamates and flavan-3-ols. Bing cherries seem to have a higher proportion of flavan-3-ols than Montmorency cherries, whereas Montmorency cherries seem to have a higher proportion of hydroxycinnamates than Bing cherries.<a href="#ref-4" id="ref-link-4" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Kelley DS, Adkins Y, Laugero KD. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/29562604" target="\_blank" rel="noopener noreferrer"&gt;A Review of the Health Benefits of Cherries.
&lt;/a&gt;&lt;/p&gt;Nutrients (2018-Mar-17)&lt;/div&gt;'>[4]</a> 
Another difference between the two main types of cherries is that tart cherry products are almost exclusively used in exercise science research. This appears to be a consequence of cost and availability rather than differences in polyphenol concentrations or other factors that could influence health outcomes.<a href="#ref-1" id="ref-link-1" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;McHugh MP. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/35119142" target="\_blank" rel="noopener noreferrer"&gt;&amp;quot;Precovery&amp;quot; versus recovery: Understanding the role of cherry juice in exercise recovery.
&lt;/a&gt;&lt;/p&gt;Scand J Med Sci Sports (2022-Jun)&lt;/div&gt;'>[1]</a> In fact, some types of sweet cherries compare favorably to tart cherries,<a href="#ref-29" id="ref-link-29" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Vanisree Mulabagal, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/19199585" target="\_blank" rel="noopener noreferrer"&gt;Anthocyanin content, lipid peroxidation and cyclooxygenase enzyme inhibitory activities of sweet and sour cherries
&lt;/a&gt;&lt;/p&gt;J Agric Food Chem (2009 Feb 25)&lt;/div&gt;'>[29]</a> so it’s possible that their effects in the body aren’t all that different,<a href="#ref-4" id="ref-link-4" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Kelley DS, Adkins Y, Laugero KD. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/29562604" target="\_blank" rel="noopener noreferrer"&gt;A Review of the Health Benefits of Cherries.
&lt;/a&gt;&lt;/p&gt;Nutrients (2018-Mar-17)&lt;/div&gt;'>[4]</a> but further randomized controlled trials putting sweet and tart cherries head-to-head are needed to confirm this.

What’s the difference between sweet and tart cherries?

Muscle Gain & Exercise

"Precovery" versus recovery: Understanding the role of cherry juice in exercise recovery.

Effect of Tart Cherry Concentrate on Endurance Exercise Performance: A Meta-analysis.

Tart Cherry Supplementation and Recovery From Strenuous Exercise: A Systematic Review and Meta-Analysis

A Review of the Health Benefits of Cherries.

Cherry antioxidants: from farm to table.

Cherries and health: a review

Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms.

Effects of Short-Term Intake of Montmorency Tart Cherry Juice on Sleep Quality after Intermittent Exercise in Elite Female Field Hockey Players: A Randomized Controlled Trial.

Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality

A case of acute kidney injury secondary to black cherry concentrate in a patient with chronic kidney disease secondary to type 2 diabetes mellitus.

Acute kidney injury from cherry concentrate in a patient with CKD.

Chemical Composition of 21 Cultivars of Sour Cherry () Fruit Cultivated in Poland.

A Systematic Review of the Effects of Polyols on Gastrointestinal Health and Irritable Bowel Syndrome.

Effects of tart cherry juice consumption on cardio-metabolic risk factors: A systematic review and meta-analysis of randomized-controlled trials.

Do antioxidant supplements interfere with skeletal muscle adaptation to exercise training?

The role of cherries in exercise and health

Detection and quantification of the antioxidant melatonin in Montmorency and Balaton tart cherries (Prunus cerasus).

Redox interventions to increase exercise performance.

Glycaemic index, glycaemic load and exercise performance.

Inhibitory Effects of Tart Cherry (Prunus cerasus) Juice on Xanthine Oxidoreductase Activity and its Hypouricemic and Antioxidant Effects on Rats.

Consumption of 100% Tart Cherry Juice Reduces Serum Urate in Overweight and Obese Adults

Acute Ingestion of Montmorency Tart Cherry Reduces Serum Uric Acid but Has no Impact on High Sensitivity C-Reactive Protein or Oxidative Capacity.

Montmorency tart cherry (Prunus cerasus L.) concentrate lowers uric acid, independent of plasma cyanidin-3-O-glucosiderutinoside

Lack of effect of tart cherry concentrate dose on serum urate in people with gout

Pilot Studies of Cherry Juice Concentrate for Gout Flare Prophylaxis

Tart cherry juice decreases oxidative stress in healthy older men and women

Influence of tart cherry juice on indices of recovery following marathon running

Randomized double-blind crossover study of the efficacy of a tart cherry juice blend in treatment of osteoarthritis (OA) of the knee.

Anthocyanin content, lipid peroxidation and cyclooxygenase enzyme inhibitory activities of sweet and sour cherries

Gregory Lopez

Mike Murray

Gout

Gout Symptoms

HbA1c

Uric Acid

Fat Loss

Obesity

Blood Pressure

Body Fat

C-Reactive Protein (CRP)

Erythrocyte Sedimentation Rate

Fasting Glucose

Heart Rate

High-density lipoprotein (HDL)

Insulin

Low-density lipoprotein (LDL)

Monocyte Chemoattractant Protein-1

Total cholesterol

Triglycerides

vLDL-C

Aerobic Exercise Performance

Aerobic Exercise Metrics

Anaerobic Capacity

Blood Lactate (Exercise)

Nitric Oxide

Oxygen Uptake

Power Output

Vascular Function

General Gut Health

Microbiome

TNF-Alpha

Hyperuricemia

Healthy Aging

Diabetes & Blood Sugar

Cardiovascular Health

Liver Health

Metabolic Health

Overweight

Thirty Days of Montmorency Tart Cherry Supplementation Has No Effect on Gut Microbiome Composition, Inflammation, or Glycemic Control in Healthy Adults

Effects of montmorency tart cherry (L. Prunus Cerasus) consumption on nitric oxide biomarkers and exercise performance.

Cherries are a member of the stone fruit family and can meaningfully contribute to dietary intakes of dietary fiber, vitamin C, and potassium.[reference|url=https://pubmed.ncbi.nlm.nih.gov/29562604|title=A Review of the Health Benefits of Cherries.|published=2018-Mar-17|authors=Kelley DS, Adkins Y, Laugero KD|journal=Nutrients|] Stone fruit are fruits that consist of a thin outer layer, edible flesh, and a hard stone that encloses a seed. Cherries are grouped into two major types: sweet (Prunus avium L.) and tart (Prunus cerasus L.) cherries.[reference|url=https://pubmed.ncbi.nlm.nih.gov/20944519|title=Cherry antioxidants: from farm to table.|published=2010-Oct-12|authors=Ferretti G, Bacchetti T, Belleggia A, Neri D|journal=Molecules|] The latter are processed to produce tart cherry juice and tart cherry juice concentrate. The scientific interest in tart cherry juice is primarily due to its rich content of polyphenols, particularly anthocyanins, which possess antioxidant and anti-inflammatory properties.[reference|url=https://pubmed.ncbi.nlm.nih.gov/21229414|title=Cherries and health: a review|published=2011 Jan|authors=Letitia M McCune, Chieri Kubota, Nicole R Stendell-Hollis, Cynthia A Thomson|journal=Crit Rev Food Sci Nutr|]

Gout is an inflammatory arthritis caused by the accumulation of uric acid in the body. Interest in tart cherry juice for managing gout stems from it being a rich source of anthocyanins, which have potent anti-inflammatory properties, and its potential to decrease uric acid levels. In rodents, tart cherry juice was shown to inhibit hepatic xanthine oxidase and xanthine dehydrogenase activity,[reference|url=https://pubmed.ncbi.nlm.nih.gov/22691805|title=Inhibitory Effects of Tart Cherry (Prunus cerasus) Juice on Xanthine Oxidoreductase Activity and its Hypouricemic and Antioxidant Effects on Rats.|published=2009-Mar|authors=Haidari F, Mohammad Shahi M, Keshavarz SA, Rashidi MR|journal=Malays J Nutr|] suggesting that tart cherry juice can reduce uric acid production. In healthy humans who do not have gout, tart cherry products have been found to decrease uric acid levels and increase urinary excretion of uric acid.[reference|url=https://pubmed.ncbi.nlm.nih.gov/31037275|title=Consumption of 100% Tart Cherry Juice Reduces Serum Urate in Overweight and Obese Adults|published=2019 Feb 25|authors=Keith R Martin, Katie M Coles|journal=Curr Dev Nutr|][reference|url=https://pubmed.ncbi.nlm.nih.gov/33506357|title=Acute Ingestion of Montmorency Tart Cherry Reduces Serum Uric Acid but Has no Impact on High Sensitivity C-Reactive Protein or Oxidative Capacity.|published=2021-Mar|authors=Hillman AR, Uhranowsky K|journal=Plant Foods Hum Nutr|][reference|url=https://www.sciencedirect.com/science/article/abs/pii/S1756464614002886|title=Montmorency tart cherry (Prunus cerasus L.) concentrate lowers uric acid, independent of plasma cyanidin-3-O-glucosiderutinoside|authors=Bell et al|journal=Journal of Functional Foods|published=2014-09-28]
However, in people with gout, controlled trials have reported that tart cherry juice does not significantly affect uric acid levels.[reference|url=https://pubmed.ncbi.nlm.nih.gov/31891407|title=Lack of effect of tart cherry concentrate dose on serum urate in people with gout|published=2020 Sep 1|authors=Lisa K Stamp, Peter Chapman, Christopher Frampton, Stephen B Duffull, Jill Drake, Yuqing Zhang, Tuhina Neogi|journal=Rheumatology (Oxford)|][reference|url=https://www.semanticscholar.org/paper/Pilot-Studies-of-Cherry-Juice-Concentrate-for-Gout-Schlesinger/556d46fee537de00eae5afd2d428725bc30e1bea|title=Pilot Studies of Cherry Juice Concentrate for Gout Flare Prophylaxis|authors=Schlesinger et al|journal=Journal of Arthritis|published=2012-02-22]
One study found that tart cherry juice concentrate did not affect the frequency of gout flares over 28 days.[reference|url=https://pubmed.ncbi.nlm.nih.gov/31891407|title=Lack of effect of tart cherry concentrate dose on serum urate in people with gout|published=2020 Sep 1|authors=Lisa K Stamp, Peter Chapman, Christopher Frampton, Stephen B Duffull, Jill Drake, Yuqing Zhang, Tuhina Neogi|journal=Rheumatology (Oxford)|] Another study found that tart cherry juice concentrate reduced the frequency of gout flares over 4 months, even though there were no changes in uric acid levels.[reference|url=https://www.semanticscholar.org/paper/Pilot-Studies-of-Cherry-Juice-Concentrate-for-Gout-Schlesinger/556d46fee537de00eae5afd2d428725bc30e1bea|title=Pilot Studies of Cherry Juice Concentrate for Gout Flare Prophylaxis|authors=Schlesinger et al|journal=Journal of Arthritis|published=2012-02-22]
Further randomized controlled trials are needed to determine whether tart cherry juice can be beneficial for the management of gout.

Studies have reported that about 237 mL of tart cherry juice or 15 mL of tart cherry juice concentrate is equivalent to about 45–60 tart cherries, depending on the specific product used.[reference|url=https://pubmed.ncbi.nlm.nih.gov/19692530|title=Tart cherry juice decreases oxidative stress in healthy older men and women|published=2009 Oct|authors=Tinna Traustadóttir, Sean S Davies, Anthoney A Stock, Yali Su, Christopher B Heward, L Jackson Roberts 2nd, S Mitchell Harman|journal=J Nutr|][reference|url=https://pubmed.ncbi.nlm.nih.gov/19883392|title=Influence of tart cherry juice on indices of recovery following marathon running|published=2010 Dec|authors=Howatson G, McHugh MP, Hill JA, Brouner J, Jewell AP, van Someren KA, Shave RE, Howatson SA|journal=Scand J Med Sci Sports|][reference|url=https://pubmed.ncbi.nlm.nih.gov/23727631|title=Randomized double-blind crossover study of the efficacy of a tart cherry juice blend in treatment of osteoarthritis (OA) of the knee.|published=2013-Aug|authors=Schumacher HR, Pullman-Mooar S, Gupta SR, Dinnella JE, Kim R, McHugh MP|journal=Osteoarthritis Cartilage|][reference|url=https://www.semanticscholar.org/paper/Pilot-Studies-of-Cherry-Juice-Concentrate-for-Gout-Schlesinger/556d46fee537de00eae5afd2d428725bc30e1bea|title=Pilot Studies of Cherry Juice Concentrate for Gout Flare Prophylaxis|authors=Schlesinger et al|journal=Journal of Arthritis|published=2012-02-22]reference|url=https://www.sciencedirect.com/science/article/abs/pii/S1756464614002886|title=Montmorency tart cherry (Prunus cerasus L.) concentrate lowers uric acid, independent of plasma cyanidin-3-O-glucosiderutinoside|authors=Bell et al|journal=Journal of Functional Foods|published=2014-09-28] The vast majority of studies, irrespective of the outcomes examined, had participants consume two daily servings of either 237 mL of tart cherry juice or 30 mL of tart cherry juice concentrate, which equates to about 100–180 tart cherries per day.

Supplementation with tart cherry products has been found to improve recovery from both prolonged aerobic and resistance exercise, including small reductions in perceived muscle soreness and some markers of inflammation, as well as a more rapid return to baseline levels of muscular strength and power.[reference|url=https://pubmed.ncbi.nlm.nih.gov/33440334|title=Tart Cherry Supplementation and Recovery From Strenuous Exercise: A Systematic Review and Meta-Analysis|published=2021 Jan 13|authors=Jessica Amie Hill, Karen Mary Keane, Rebecca Quinlan, Glyn Howatson|journal=Int J Sport Nutr Exerc Metab|] Tart cherry products may also provide a small benefit for endurance exercise performance.[reference|url=https://pubmed.ncbi.nlm.nih.gov/31986108|title=Effect of Tart Cherry Concentrate on Endurance Exercise Performance: A Meta-analysis.|published=2020|authors=Gao R, Chilibeck PD|journal=J Am Coll Nutr|]
Evidence from a few studies suggests that tart cherry juice has the potential to improve some sleep quality parameters, both in older adults with insomnia[reference|url=https://pubmed.ncbi.nlm.nih.gov/28901958|title=Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms.|published=2018|authors=Losso JN, Finley JW, Karki N, Liu AG, Prudente A, Tipton R, Yu Y, Greenway FL|journal=Am J Ther|] and younger adults without sleep problems.[reference|url=https://pubmed.ncbi.nlm.nih.gov/36011907|title=Effects of Short-Term Intake of Montmorency Tart Cherry Juice on Sleep Quality after Intermittent Exercise in Elite Female Field Hockey Players: A Randomized Controlled Trial.|published=2022-Aug-18|authors=Chung J, Choi M, Lee K|journal=Int J Environ Res Public Health|][reference|url=https://pubmed.ncbi.nlm.nih.gov/22038497|title=Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality|published=2012 Dec|authors=Glyn Howatson, Phillip G Bell, Jamie Tallent, Benita Middleton, Malachy P McHugh, Jason Ellis|journal=Eur J Nutr|]

Randomized controlled trials typically do not report adverse effects associated with consumption of tart cherry juice. Case reports of acute kidney injury from daily consumption of cherry juice concentrate, including black cherry concentrate[reference|url=https://pubmed.ncbi.nlm.nih.gov/30963415|title=A case of acute kidney injury secondary to black cherry concentrate in a patient with chronic kidney disease secondary to type 2 diabetes mellitus.|published=2019-Aug|authors=Matout M, Halme AS, Wiseman J|journal=CEN Case Rep|] and an unspecified cherry juice concentrate,[reference|url=https://pubmed.ncbi.nlm.nih.gov/24290246|title=Acute kidney injury from cherry concentrate in a patient with CKD.|published=2014-Mar|authors=Luciano RL|journal=Am J Kidney Dis|] have been reported in people with <a href="/conditions/chronic-kidney-disease/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Chronic Kidney Disease&lt;/h6&gt;&lt;p&gt;Chronic kidney disease (CKD) is a degenerative disease of the kidneys. In addition to medication, CKD is managed nutritionally with diets that modify the intake of specific nutrients affected by impaired kidney function.&lt;/p&gt;&lt;/div&gt;">chronic kidney disease</a> (CKD). Whether similar issues in people with CKD could carry over to tart cherry juice intake is unclear, but plausible.
The mechanism by which the polyphenols in cherry juice concentrate reduce inflammation (i.e., by inhibiting cyclooxygenase enzymes) may also reduce kidney function in people with CKD.[reference|url=https://pubmed.ncbi.nlm.nih.gov/30963415|title=A case of acute kidney injury secondary to black cherry concentrate in a patient with chronic kidney disease secondary to type 2 diabetes mellitus.|published=2019-Aug|authors=Matout M, Halme AS, Wiseman J|journal=CEN Case Rep|][reference|url=https://pubmed.ncbi.nlm.nih.gov/24290246|title=Acute kidney injury from cherry concentrate in a patient with CKD.|published=2014-Mar|authors=Luciano RL|journal=Am J Kidney Dis|] Because tart cherry juice concentrate is rich in many of the same polyphenols as other cherry juice concentrates, it could also potentially be harmful for people with CKD.
Another potential drawback of tart cherry juice is its carbohydrate content. It contains polyols,[reference|url=https://pubmed.ncbi.nlm.nih.gov/33050009|title=Chemical Composition of 21 Cultivars of Sour Cherry () Fruit Cultivated in Poland.|published=2020-Oct-08|authors=Sokół-Łętowska A, Kucharska AZ, Hodun G, Gołba M|journal=Molecules|] a specific type of carbohydrate that can be harmful to people with <a href="/conditions/irritable-bowel-syndrome/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Irritable Bowel Syndrome&lt;/h6&gt;&lt;p&gt;&lt;em&gt;Irritable Bowel Syndrome&lt;/em&gt; (IBS) is a common functional disorder of the large intestine characterized by long-term changes in bowel habits (e.g., frequent diarrhea or constipation) and abdominal pain. The exact causes are unknown, but research suggests that multiple factors — such as the gut-brain axis, abnormal muscular contractions, and gut microbes — could play a role in the disease. IBS can be managed with dietary modifications, psychotherapy, supplements, and prescription medications.&lt;/p&gt;&lt;/div&gt;">irritable bowel syndrome</a>.[reference|url=https://pubmed.ncbi.nlm.nih.gov/28710145|title=A Systematic Review of the Effects of Polyols on Gastrointestinal Health and Irritable Bowel Syndrome.|published=2017-Jul|authors=Lenhart A, Chey WD|journal=Adv Nutr|] A cup of tart cherry juice contains about 130 kcal, so it can theoretically contribute to weight gain, though studies have reported that supplementation with tart cherry juice does not affect BMI or fat mass.[reference|url=https://pubmed.ncbi.nlm.nih.gov/36038032|title=Effects of tart cherry juice consumption on cardio-metabolic risk factors: A systematic review and meta-analysis of randomized-controlled trials.|published=2022-Dec|authors=Moosavian SP, Maharat M, Chambari M, Moradi F, Rahimlou M|journal=Complement Ther Med|]
High doses of antioxidants can also impair exercise-induced adaptations,[reference|url=https://pubmed.ncbi.nlm.nih.gov/26638792|title=Do antioxidant supplements interfere with skeletal muscle adaptation to exercise training?|published=2016 Sep 15|authors=Merry TL, Ristow M|journal=J Physiol|] so long-term supplementation with tart cherry juice could be detrimental for athletes, particularly in the off-season, when the goal is to maximize exercise-induced adaptations. However, direct evidence is needed to determine whether the commonly consumed dose of tart cherry juice is large enough to have this effect.

The reported polyphenol content of tart cherry juice does not seem to influence its effects on exercise recovery,[reference|url=https://pubmed.ncbi.nlm.nih.gov/35119142|title="Precovery" versus recovery: Understanding the role of cherry juice in exercise recovery.|published=2022-Jun|authors=McHugh MP|journal=Scand J Med Sci Sports|] endurance exercise performance,[reference|url=https://pubmed.ncbi.nlm.nih.gov/31986108|title=Effect of Tart Cherry Concentrate on Endurance Exercise Performance: A Meta-analysis.|published=2020|authors=Gao R, Chilibeck PD|journal=J Am Coll Nutr|] or cardiometabolic risk factors.[reference|url=https://pubmed.ncbi.nlm.nih.gov/36038032|title=Effects of tart cherry juice consumption on cardio-metabolic risk factors: A systematic review and meta-analysis of randomized-controlled trials.|published=2022-Dec|authors=Moosavian SP, Maharat M, Chambari M, Moradi F, Rahimlou M|journal=Complement Ther Med|] Therefore, a higher polyphenol content does not seem to enhance the effects of tart cherry juice.

The benefits of tart cherry juice are thought to primarily come from its abundant polyphenol content, most notably anthocyanins, which possess potent antioxidant and anti-inflammatory properties.[reference|url=https://pubmed.ncbi.nlm.nih.gov/23710994|title=The role of cherries in exercise and health|published=2014 Jun|authors=Bell PG, McHugh MP, Stevenson E, Howatson G|journal=Scand J Med Sci Sports|] 
Tart cherry juice may improve sleep by increasing melatonin levels,[reference|url=https://pubmed.ncbi.nlm.nih.gov/22038497|title=Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality|published=2012 Dec|authors=Glyn Howatson, Phillip G Bell, Jamie Tallent, Benita Middleton, Malachy P McHugh, Jason Ellis|journal=Eur J Nutr|] as tart cherries are a relatively rich source of melatonin,[reference|url=https://pubmed.ncbi.nlm.nih.gov/11600041|title=Detection and quantification of the antioxidant melatonin in Montmorency and Balaton tart cherries (Prunus cerasus).|published=2001-Oct|authors=Burkhardt S, Tan DX, Manchester LC, Hardeland R, Reiter RJ|journal=J Agric Food Chem|] and they seem to increase the availability of tryptophan,[reference|url=https://pubmed.ncbi.nlm.nih.gov/28901958|title=Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms.|published=2018|authors=Losso JN, Finley JW, Karki N, Liu AG, Prudente A, Tipton R, Yu Y, Greenway FL|journal=Am J Ther|] which is used to synthesize melatonin in the body.
Tart cherry juice may enhance endurance exercise performance by elevating muscle antioxidant capacity, thus minimizing the production of oxidants during exercise, which can depress force production and contribute to fatigue.[reference|url=https://pubmed.ncbi.nlm.nih.gov/26584644|title=Redox interventions to increase exercise performance.|published=2016-Sep-15|authors=Reid MB|journal=J Physiol|] Additionally, as a source of low-glycemic-index carbohydrate, tart cherry juice might support performance by promoting fat oxidation and allowing sustained carbohydrate availability during exercise,[reference|url=https://pubmed.ncbi.nlm.nih.gov/20020785|title=Glycaemic index, glycaemic load and exercise performance.|published=2010-Jan-01|authors=O'Reilly J, Wong SH, Chen Y|journal=Sports Med|] but it’s unclear whether tart cherry juice is superior to other sources of low-glycemic-index carbohydrate. Another way tart cherry juice might benefit endurance exercise performance is by increasing blood flow and oxygen delivery to the working muscles.[reference|url=https://pubmed.ncbi.nlm.nih.gov/31986108|title=Effect of Tart Cherry Concentrate on Endurance Exercise Performance: A Meta-analysis.|published=2020|authors=Gao R, Chilibeck PD|journal=J Am Coll Nutr|]

Both sweet and tart cherries are rich in polyphenols,[reference|url=https://pubmed.ncbi.nlm.nih.gov/21229414|title=Cherries and health: a review|published=2011 Jan|authors=Letitia M McCune, Chieri Kubota, Nicole R Stendell-Hollis, Cynthia A Thomson|journal=Crit Rev Food Sci Nutr|] particularly anthocyanins, and demonstrate the potential to improve a myriad of health outcomes.[reference|url=https://pubmed.ncbi.nlm.nih.gov/29562604|title=A Review of the Health Benefits of Cherries.|published=2018-Mar-17|authors=Kelley DS, Adkins Y, Laugero KD|journal=Nutrients|] Tart cherries contain higher amounts of vitamin A and beta-carotene than sweet cherries.[reference|url=https://pubmed.ncbi.nlm.nih.gov/20944519|title=Cherry antioxidants: from farm to table.|published=2010-Oct-12|authors=Ferretti G, Bacchetti T, Belleggia A, Neri D|journal=Molecules|]
The concentration and composition of polyphenols varies between different cultivars of sweet and tart cherries, which makes it difficult to generalize about differences between sweet and tart cherries. Nonetheless, it’s possible to compare the most commonly grown cultivar of sweet and tart cherries in the U.S., which are Bing and Montmorency cherries, respectively. In this case, tart cherries seem to have higher concentrations of total polyphenols than sweet cherries,[reference|url=https://pubmed.ncbi.nlm.nih.gov/20944519|title=Cherry antioxidants: from farm to table.|published=2010-Oct-12|authors=Ferretti G, Bacchetti T, Belleggia A, Neri D|journal=Molecules|] while sweet cherries contain more anthocyanins.[reference|url=https://pubmed.ncbi.nlm.nih.gov/21229414|title=Cherries and health: a review|published=2011 Jan|authors=Letitia M McCune, Chieri Kubota, Nicole R Stendell-Hollis, Cynthia A Thomson|journal=Crit Rev Food Sci Nutr|] 
Besides anthocyanins, cherries are rich in other polyphenols, including hydroxycinnamates and flavan-3-ols. Bing cherries seem to have a higher proportion of flavan-3-ols than Montmorency cherries, whereas Montmorency cherries seem to have a higher proportion of hydroxycinnamates than Bing cherries.[reference|url=https://pubmed.ncbi.nlm.nih.gov/29562604|title=A Review of the Health Benefits of Cherries.|published=2018-Mar-17|authors=Kelley DS, Adkins Y, Laugero KD|journal=Nutrients|] 
Another difference between the two main types of cherries is that tart cherry products are almost exclusively used in exercise science research. This appears to be a consequence of cost and availability rather than differences in polyphenol concentrations or other factors that could influence health outcomes.[reference|url=https://pubmed.ncbi.nlm.nih.gov/35119142|title="Precovery" versus recovery: Understanding the role of cherry juice in exercise recovery.|published=2022-Jun|authors=McHugh MP|journal=Scand J Med Sci Sports|] In fact, some types of sweet cherries compare favorably to tart cherries,[reference|url=https://pubmed.ncbi.nlm.nih.gov/19199585|title=Anthocyanin content, lipid peroxidation and cyclooxygenase enzyme inhibitory activities of sweet and sour cherries|published=2009 Feb 25|authors=Vanisree Mulabagal, Gregory A Lang, David L DeWitt, Sanjeev S Dalavoy, Muraleedharan G Nair|journal=J Agric Food Chem|] so it’s possible that their effects in the body aren’t all that different,[reference|url=https://pubmed.ncbi.nlm.nih.gov/29562604|title=A Review of the Health Benefits of Cherries.|published=2018-Mar-17|authors=Kelley DS, Adkins Y, Laugero KD|journal=Nutrients|] but further randomized controlled trials putting sweet and tart cherries head-to-head are needed to confirm this.

Tart Cherry Juice

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