The Power Packed in a Small Fruit
Not to be confused with their sweeter cousins, tart cherries, often of the Montmorency variety, possess a unique nutritional profile. Their distinctive sour taste comes from a high concentration of bioactive compounds, most notably anthocyanins. These
are powerful antioxidants that give the fruit its deep red hue. Anthocyanins are at the heart of the fruit's health benefits, working within the body to combat inflammation and cellular damage known as oxidative stress. In addition to these potent compounds, tart cherries are also one of the few natural food sources of melatonin, the hormone that governs our sleep-wake cycles.
A Natural Boost for Better Sleep
If you struggle with restless nights, tart cherry juice might offer some relief. Its sleep-promoting properties are twofold. Firstly, it provides a modest, direct source of melatonin. Secondly, and perhaps more importantly, it contains tryptophan, an amino acid the body uses to create its own melatonin. Research suggests that compounds in tart cherries also help keep tryptophan more available in the body, which can help you fall asleep faster and stay asleep longer. Several small studies have shown promising results; one found that adults with insomnia who drank tart cherry juice experienced significant increases in their sleep time and efficiency.
Easing Post-Workout Aches and Pains
Anyone who has pushed themselves in a workout is familiar with delayed-onset muscle soreness, or DOMS. This is the muscle pain and stiffness that sets in 24 to 48 hours after strenuous activity. This soreness is a result of microscopic damage to muscle fibres and the subsequent inflammation. Here again, the powerful anti-inflammatory properties of the anthocyanins in tart cherries come into play. Research on athletes and active individuals has shown that consuming tart cherry juice can lead to a noticeable reduction in muscle pain and soreness following intense exercise.
Fighting Inflammation and Speeding Recovery
The benefits for athletes go beyond simply feeling less sore. By reducing inflammation, tart cherry juice helps protect muscles from some of the cellular damage that occurs during intense exertion. Studies have found that athletes who supplement with tart cherry juice not only report less pain but also exhibit faster recovery of their strength compared to those who don't. The antioxidants help manage the oxidative stress produced during exercise, which can otherwise contribute to fatigue and slower recovery. Some studies even show a faster recovery of jump height and other performance metrics in athletes who use it.
How to Add Tart Cherry Juice to Your Routine
To reap the benefits, consistency is key. Look for 100% tart cherry juice without added sugars to avoid unnecessary calories. For sleep support, many studies involve drinking a serving about 30 to 60 minutes before bed. For exercise recovery, research often points to a loading strategy: drinking the juice for several days leading up to a strenuous event or workout, and for a couple of days afterward. A common dosage used in studies is about 8 to 12 ounces (240 to 355 ml) of juice per day, or a more potent 1-ounce (30 ml) serving of concentrate, often taken twice daily.
