More Than Just a Tangy Taste
Before you grab any cherry juice off the shelf, it is important to know the difference. The benefits are specifically linked to tart cherries, such as the Montmorency variety, not the sweet Bing cherries you might snack on. Tart cherries are packed with
a unique combination of powerful plant compounds, including high concentrations of anthocyanins. These anthocyanins are antioxidants that give the cherries their deep red color and are believed to be responsible for many of their health benefits, particularly their strong anti-inflammatory properties.
The Connection to Better Sleep
If you struggle with restless nights, tart cherry juice might offer some relief. The connection to sleep is twofold. Firstly, tart cherries are one of the few natural food sources of melatonin, the hormone that regulates our sleep-wake cycle. Secondly, and perhaps more significantly, they contain tryptophan, an amino acid your body uses to create melatonin. Some research suggests the compounds in tart cherries also help keep tryptophan available in the body for longer, enhancing its ability to support sleep. Small studies have shown promising results, with participants drinking tart cherry juice experiencing increased sleep time and better sleep efficiency. One study involving older adults with insomnia found that drinking it twice a day increased sleep time by an average of 84 minutes.
Soothing Sore and Tired Muscles
Anyone who has felt the ache of delayed onset muscle soreness (DOMS) after a tough workout knows that faster recovery is a huge plus. The potent anti-inflammatory and antioxidant effects of tart cherry juice appear to help. Studies have shown that athletes who supplement with tart cherry juice often experience reduced muscle pain, less strength loss after strenuous exercise, and a faster overall recovery. The anthocyanins work by helping to reduce exercise-induced inflammation and oxidative stress, which are major contributors to muscle damage and soreness. This allows your muscles to repair and rebuild more efficiently.
How to Incorporate It Into Your Routine
To reap the potential benefits, consistency is key. Look for 100% tart cherry juice without added sugars or preservatives to avoid unnecessary calories. Many studies have used doses equivalent to two servings a day. For sleep, a common recommendation is to drink one glass in the morning and another one to two hours before bed. For muscle recovery, many athletes consume the juice for several days leading up to a strenuous event and for a couple of days afterward to help with what some call "precovery". You can drink it straight, dilute it with water, or add a concentrate to a smoothie. The typical dosage in studies ranges from one to two 8-ounce (about 240 mL) glasses of juice per day, or the equivalent in concentrate.
