But in this case, you drink it chilled and the sweetness provides balance. Some even say it tastes like cherry pie. Because of the tartness, you'll sometimes find extra sugar added to tart cherry juice, so keep an eye on labels. Does tart cherry juice help you sleep?
That's the question professional athletes were asking McHugh shortly after they started drinking it. That observation led to multiple studies showing a positive connection between regular use of tart cherry juice and longer, better rest with less insomnia. Tart cherries are one of the few food sources that contain a significant amount of melatonin and "the presumption was that the high levels of melatonin in tart cherries were a sleep aid," McHugh says.
While studies did show that tart cherries increased melatonin levels in humans, McHugh points out that tart cherries also have an anti-inflammatory effect, which could be another reason the crimson juice can help you catch some Zs. So how much do you need to drink to get tart cherry juice sleep benefits? In one study participants drank the juice once in the morning and again two hours before bed for two weeks.
In another study , participants drank the juice twice each day for one week. And what about the natural sugar content in tart cherry juice? Might it be counterproductive to good sleep? Meyer and McHugh say no. People who suffer from joint pain, osteoarthritis, or gout may find particular benefits from tart cherries.
In fact, the use of tart cherry juice for gout and arthritis relief is a word-of-mouth remedy that dates back nearly a century, as many pain sufferers have cited feeling less acute pain after eating canned tart cherries or drinking tart cherry juice. This possible connection was first formally studied in when, after eating a can of tart or yellow cherries a day, 12 arthritis and gout sufferers displayed lower blood levels of uric acid.
Other research has indicated similar reductions in markers of joint pain after participants drank the equivalent of 8 to Doctors often use a blood test measuring C-reactive protein or CRP to foretell the development of high blood pressure and other cardiovascular diseases in patients. And an increase in CRP often comes along with a diagnosis of hypertension.
Though actions like limiting sodium and eating more high-fiber foods are often nutritional recommendations for people with high blood pressure, "there are multiple studies showing reduced CRP with drinking tart cherry juice," McHugh says.
Sweet cherries tend to be darker in color, whereas tart cherries retain their bright red color after being harvested. Keep in mind that some varieties of tart cherry juice contain substantial amounts of added sugars, so opt for an unsweetened variety. Tart cherry juice contains many nutrients and beneficial plant compounds. Compared to sweet cherry juice, it may also contain higher levels of certain nutrients. In one study, long distance runners drank either 24 ounces ml of tart cherry juice or a placebo in the seven days leading up to as well as on the day of a race.
The runners given cherry juice experienced three times less pain during and after the race compared to those given the placebo 6. In another study, runners given 16 ounces ml of cherry juice in the days leading up to and immediately following a marathon experienced less muscle damage, soreness and inflammation. They also recovered faster 7. Similar results have been observed after supplementing daily with mg of tart cherry powder 8 , 9 , One group of men was given tart cherry supplements or a placebo in the days leading up to and immediately following an intense resistance training session.
Tart cherry supplements may also reduce muscle breakdown, muscle soreness and speed up recovery in resistance-trained individuals 9 , 10 , Thus, more research is needed on this topic 12 , Tart cherry juice intake in the days leading up to and immediately following intense physical exercise may reduce muscle strength loss and soreness.
It may also speed up recovery. Tart cherry juice may be a safe and effective way to treat insomnia and increase the amount of sleep you get each night. Moreover, tart cherries contain a good amount of tryptophan and anthocyanins, two compounds that may help the body create melatonin and lengthen its effects. Research shows that supplementing with tart cherry juice increases levels of melatonin and helps improve sleep quality and duration In one study, participants suffering from insomnia drank either 16 ounces ml of tart cherry juice or the same amount of a placebo juice each day for two weeks.
The cherry juice increased sleep time by an average of 85 minutes. Interestingly, tart cherry juice seems to be just as, if not more, effective at reducing insomnia than valerian and melatonin — the two most studied natural products for insomnia This helps reduce symptoms of insomnia and can result in better quality sleep. Tart cherry juice is often claimed to reduce arthritis symptoms, such as joint pain and inflammation. In one study, tart cherry juice reduced certain blood markers of inflammation in women with osteoarthritis, the most common type of arthritis In another study, patients who consumed two 8-ounce ml bottles of tart cherry juice daily experienced slightly less pain and stiffness after six weeks However, the differences observed between patients given the cherry juice and those given a placebo were very small Studies have also looked at the effect of tart cherry juice on gout, a type of arthritis accompanied by repeated attacks of swelling and intense pain.
Drinking tart cherry juice seems to reduce blood levels of uric acid — a chemical that can trigger gout when present in too high concentrations However, the total number of studies on this topic is limited and most are observational. Thus, it is difficult to determine whether the cherry juice is the cause of the reduced symptoms or whether people with fewer gout symptoms are more likely to use alternative treatments like cherry juice. However, the effect seems small and more research is needed.
Tart cherries and their juice contain large amounts of antioxidants and other beneficial plant compounds that may have protective effects on brain cells In one study, consuming 16 ounces ml of tart cherry juice daily improved antioxidant defenses in healthy older men and women Tart cherry juice decreases oxidative stress in healthy older men and women.
J Nutr ; Regular tart cherry intake alters abdominal adiposity, adipose gene transcription, and inflammation in obesity-prone rats fed a high fat diet. J Med Food ; Improved antioxidant and anti-inflammatory potential in mice consuming sour cherry juice Prunus Cerasus cv.
Plant Foods Hum Nutr ; Sour cherry Prunus cerasus L anthocyanins as ingredients for functional foods. J Biomed Biotechnol ; Component-resolved diagnosis with recombinant allergens in patients with cherry allergy. J Allergy Clin Immunol ; Learn more about TraceGains, the company. The information presented by TraceGains is for informational purposes only. It is based on scientific studies human, animal, or in vitro , clinical experience, or traditional usage as cited in each article.
The results reported may not necessarily occur in all individuals. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Information expires December This information does not replace the advice of a doctor. Healthwise, Incorporated, disclaims any warranty or liability for your use of this information.
Your use of this information means that you agree to the Terms of Use. Learn how we develop our content. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated. Tart Cherry. Uses Tart or sour cherry is a variety of cherry grown worldwide that is often used in cooking and in making fruit syrups and other concentrates. What Are Star Ratings? This supplement has been used in connection with the following health conditions: Used for Why 2 Stars.
Anthocyanins in tart cherry may support faster muscle recovery in athletes. An animal study found reduced blood measures of muscle damage after strenuous exercise when the animals were fed tart cherry juice prior to exercise.
In a small, double-blind study, young men drank 12 ounces twice daily of tart cherry juice blended with apple juice [note: ratio not given in study], equivalent to 80 mg per day of anthocyanins or to cherries per day.
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