Tart Cherry Benefits
Can Tart Cherry Juice Enhance Your Health?
Can something as simple and natural as tart cherry juice support your health? This superfruit is far from ordinary. Tart cherries are one of nature's premier sources of health-promoting flavonoids, which aid joint health1 and offer robust free radical protection throughout the body. Compounds in tart cherry may also support healthy collagen structures,2 and consuming it might even improve your sleep quality!3
Previously, tart cherries were primarily used in baked goods and as flavorings. However, due to their rich content of vitamins, antioxidants, and nutrients, tart cherries have surged in popularity for their array of potential health benefits.
What is Tart Cherry?
Tart cherries, also known as sour cherries, are harvested from hundreds of sour cherry tree varieties worldwide. The three most common types are Montmorency, Richmond, and English Morello cherries.3 They serve not only as a health tonic but also in foods, fruit syrups, and flavorings. Known for their distinct tart flavor, which many people enjoy, tart cherries are among the most concentrated sources of flavonoids, including anthocyanins, which possess significant antioxidant activity.1 Moreover, tart cherry is a natural source of melatonin,3 potentially helping to regulate sleep patterns.
The numerous health benefits of tart cherries are largely attributable to anthocyanins. These plant pigments, which give the berries their vibrant color, are plentiful in dark-colored fruits and vegetables but especially abundant in cherries. Tart cherries are rich in anthocyanins, which exhibit potent antioxidant properties.4 Additionally, they provide a high quantity of total phenolic compounds and other phytonutrients that may promote health.5
Tart Cherry Juice for Joint Health
Tart cherry juice may benefit your joints in multiple ways. The flavonoids in tart cherries act as antioxidants, protecting joint tissues from free-radical damage. Additionally, anthocyanins may help maintain comfortable uric acid levels,6 essential for joint comfort and health.
Research indicates that drinking tart cherry juice twice daily could support joint health, potentially offering more joint-support benefits than any other food.7 Moreover, tart cherry may promote joint health by strengthening collagen structures in connective tissues.2
Summary of Tart Cherry Joint Benefits
- Offers significant antioxidant support throughout the body
- May help regulate uric acid levels
- Potentially enhances joint health by fortifying collagen structures in connective tissues
Tart Cherry Juice and Collagen
Collagen, a structural protein found in connective tissues, provides structure and flexibility to bones, skin, muscles, and blood vessels. It also contributes to the structural integrity of joint cartilage. The anthocyanins in tart cherries may protect the body's collagen, offering antioxidant defense against environmental damage and strengthening collagen structures in connective tissues.2 Tart cherry also contains vitamin C, which is vital for collagen formation.8
Summary of Tart Cherry Collagen Benefits
- Anthocyanins in tart cherry may fortify collagen structures
- Provides antioxidant protection for collagen
- Includes vitamin C, which supports collagen synthesis
Tart Cherry Juice and Sleep
Rich in melatonin, tart cherries may enhance sleep quality. Melatonin is a natural hormone crucial for regulating sleep-wake cycles, ensuring adequate rest, and is a popular natural sleep aid. Tart cherry also contains trace amounts of tryptophan, which studies suggest may increase the bioavailability of tryptophan for serotonin synthesis.9 Serotonin, a neurotransmitter, promotes well-being and happiness and is a precursor to melatonin.10 In one study, individuals who consumed tart cherry juice twice daily experienced longer and more efficient sleep.9
Summary of Tart Cherry Sleep Benefits
- Contains melatonin, potentially improving sleep quality
- Includes small amounts of tryptophan
- May enhance the bioavailability of tryptophan for serotonin production
Tart Cherry Cardiovascular Benefits
Further research and clinical trials have demonstrated that tart cherry juice may also support heart health by enhancing vascular function, maintaining healthy blood pressure levels, and promoting the health of blood vessel linings—a benefit attributed to phenolic acids.11,12
Anthocyanins from various sources have been extensively studied for their antioxidative and vasodilatory properties in relation to vascular function and health.13 Researchers believe that anthocyanins may significantly improve vascular health, although more specific, dose-dependent studies are needed to develop dosage recommendations and explore their effects on different vascular regions more thoroughly.13
Summary of Tart Cherry Cardiovascular Benefits
- Tart cherries may help maintain healthy blood pressure levels
- Phenolic acids in tart cherries may support the health of blood vessel linings
- Anthocyanins in tart cherries may exhibit antioxidative and vasodilatory properties
Recommended Tart Cherry Juice Intake
Consuming 8 ounces of tart cherry juice twice per day is a common practice, though individual needs may vary. Tart cherry juice concentrate offers a more convenient alternative, allowing you to mix it into water, other juices, or smoothies. This concentrate provides a daily dose of tart cherry benefits without the need to store large quantities.
Tart Cherry Capsules
Tart cherry capsules provide a highly convenient way to consume tart cherry. These super-concentrated capsules deliver the benefits of tart cherry without the added calories and sugar found in juice. A standard 8-ounce serving of tart cherry juice contains over 100 calories and more than 20 grams of sugar, equivalent to over 5 teaspoons of sugar per serving!
Tart Cherry Dosage Recommendations
More research is necessary to establish specific dosage guidelines for various health concerns. However, the following intakes have shown success in studies:
Tart Cherry Dosage for Joint Health
As little as 30 mL - 60 mL (1 - 2 ounces) can positively impact uric acid levels.6 Several studies have employed 80 mg of anthocyanin for joint health, equivalent to between 16 - 24 ounces of tart cherry juice blend, 1 ounce of liquid tart cherry juice concentrate, or 400 mg of concentrated tart cherry in tablets or capsules.1
Tart Cherry Dosage for Sleep
In a double-blind trial involving healthy individuals, participants seeking improved sleep drank between 1 - 8 ounces of tart cherry juice up to twice daily.1
Tart Cherry Capsules Dosage
BubbForest Health’s Tart Cherry Capsules contain 500 mg of tart cherry per capsule. You may take up to two capsules twice per day.
Tart Cherry Juice Side Effects
When consumed in typical food amounts, tart cherry is safe for most adults.3 However, like eating too many cherries, consuming excessive amounts of tart cherry juice might cause digestive discomfort, attributed to its high sorbitol content.14 Also, be mindful of your total calorie intake from tart cherry juice, as it can contribute to weight gain if not managed properly, or consider tart cherry supplements as an alternative.
Where to Buy Tart Cherry Juice
Tart cherry juice is increasingly available on store shelves. However, always read the labels to ensure you are purchasing a product that contains 100% tart cherry juice, rather than a blend of various juices flavored with tart cherry.
You can also explore BubbForest Health’s tart cherry supplements, which include organic tart cherry juice concentrate and tart cherry capsules. We also offer organic freeze-dried tart cherries.
Exploring the Health Benefits of Tart Cherries
As a health tonic, tart cherry is often utilized to support joint health, enhance collagen, promote better sleep, and provide antioxidant support for the cardiovascular system and overall body health. Whether you use tart cherry in concentrate form, as tart cherry supplements, or as 100% juice, we would love to hear about your experiences. Share how you incorporate tart cherry into your health regimen in the comments below!
And if you are considering tart cherry for joint support, you might want to learn about MSM Benefits: Joint Health and Beyond. If you're exploring it as a sleep aid, check out How Much Melatonin Should You Really Be Taking?
About Lindsey Toth, MS, RD
Registered Dietitian, BubbForest Health Products
Lindsey is a nationally recognized registered dietitian and nutritionist with a soft spot for ice cream. She empowers people to take charge of their health by finding the balance between pleasure and nourishment in food.
Her philosophy is that you should take care of your body because it’s the only permanent home you have. This inspired her to pursue a career in nutrition, ultimately leading her to BubbForest Health Products.
Sources
1 Tart Cherry. Michigan Medicine. University of Michigan. http://www.uofmhealth.org/health-library/hn-10009962 (Accessed 2/16/2018)
2 Bioactive Heterocycles VI: Flavonoids and Anthocyanins in Plants, and Latest Bioactive Heterocycles I. Springer. Edited by Noboru Motohashi. https://books.google.com/books?id=1j1uCQAAQBAJ (Accessed 2/19/2018)
3 Sour Cherry. WebMD.https://www.webmd.com/vitamins-supplements/ingredientmono-771-sour cherry.aspx?activeingredientid=771&activeingredientname=sour cherry(Accessed 2/16/2018)
4 Sour Cherry (Prunus cerasus L) Anthocyanins as Ingredients for Functional Foods. Journal of Biomedicine and Biotechnology. US National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1082898/ (Accessed 2/16/2018)
5 Phenolics and Human Health. International Journal of Chemical Engineering and Applications. http://www.ijcea.org/papers/416-N0002.pdf(Accessed 2/16/2018)
6 Montmorency tart cherry (Prunus cerasus L.) concentrate lowers uric acid, independent of plasma cyanidin-3-O-glucosiderutinoside. ScienceDirect. https://www.sciencedirect.com/science/article/pii/S1756464614002886 (Accessed 2/16/2018)
7 Osteoarthritis Patients May Benefit From Drinking Tart Cherry Juice. Medical News Today. https://www.medicalnewstoday.com/articles/246114.php (Accessed 2/16/2018)
8 Collagen. Protein Data Bank. http://pdb101.rcsb.org/motm/4 (Accessed 2/19/2018)
9 Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms. PubMed. https://www.ncbi.nlm.nih.gov/pubmed/28901958 (Accessed 2/18/2018)
10 What is serotonin and what does it do? Medical News Today. https://www.medicalnewstoday.com/articles/232248 (Accessed 8/26/2020)
11 Montmorency Tart cherries (Prunus cerasus L.) modulate vascular function acutely, in the absence of improvement in cognitive performance. https://www.ncbi.nlm.nih.gov/pubmed/27989253 (Accessed 2/19/2018)
12 Effects of Montmorency tart cherry (Prunus Cerasus L.) consumption on vascular function in men with early hypertension. PubMed. https://www.ncbi.nlm.nih.gov/pubmed/27146650 (Accessed 2/16/2018)
13 The Effect of Anthocyanin-Rich Foods or Extracts on Vascular Function in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579701/ (Accessed 2/19/2018)
14 Tart Cherry Juice Pain Relief. ABC News. http://abc30.com/health/tart-cherry-juice-pain-relief/1143780/ (Accessed 2/19/2018)
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
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