Tart Cherry Benefits: Fact or Fiction for Wellness and Recovery?

By Dr. Chinta SidharthanReviewed by Benedette Cuffari, M.Sc.

Introduction
Nutritional Profile of Tart Cherry
Anti-Inflammatory and Antioxidant Effects
Exercise Recovery and Muscle Soreness
Sleep Quality and Duration
Cardiovascular Health
Metabolic and Weight-Related Outcomes
Bone Health and the Gut–Bone Axis
Safety, Dosage, and Consumption
Limitations of Current Evidence
Conclusions
References
Further reading

Tart cherries, particularly the Montmorency variety, contain potent bioactive compounds linked to reduced inflammation, improved exercise recovery, enhanced bone formation, and better sleep quality.

Introduction

Tart cherries (Prunus cerasus), particularly the Montmorency variety, have gained increasing scientific attention for their potential therapeutic properties. Native to regions of Europe and Southwest Asia, these sour cherries are predominantly cultivated in the United States, particularly Michigan.¹

Tart cherries are consumed in various forms, including juice, dried fruits, concentrates, powders, and supplements. With increasing public interest in functional foods and natural remedies, tart cherries have been extensively studied for their anti-inflammatory, antioxidant, prebiotic, and cardiometabolic health benefits.²

Nutritional Profile of Tart Cherry

Key bioactive compounds present in tart cherries include anthocyanins, melatonin, quercetin, chlorogenic acid, and other flavonoids. In addition to their health benefits, these phytochemicals also contribute to the vivid red color and potent antioxidant capacity of tart cherries.¹

Tart cherries exhibit higher concentrations of anthocyanins than sweet cherries and other berries, thus making them particularly potent in reducing oxidative stress. Tart cherries are also an optimal source of vitamins A and C, potassium, and dietary fiber.³

They also contain fermentable fibers and small amounts of fructooligosaccharides (FOS), which may support gut microbial activity, giving tart cherries mild prebiotic potential.¹¹

As compared to other berries, tart cherries offer a unique phytochemical profile that includes both berry-like anthocyanins and coffee-like chlorogenic acids.

Anti-Inflammatory and Antioxidant Effects

Several studies have reported the anti-inflammatory and antioxidant capabilities of tart cherry components. Anthocyanins present in tart cherries, for example, inhibit the cyclooxygenase enzymes 1 (COX-1) and 2 (COX-2), exhibiting activity similar to that of non-steroidal anti-inflammatory drugs (NSAIDs) but with fewer side effects.⁴ Flavonoids present in tart cherries also reduce nuclear factor-kappa B (NF-κB) activation, which subsequently reduces cytokine production.⁵

Recent meta-analyses have reported significant reductions in biomarkers, such as C-reactive protein (CRP), following the intake of tart cherries. Although the effects on interleukin-6 (IL-6) and tumor necrosis factor-alpha (TNF-α) remain unclear, dose-dependent reductions in CRP have been observed with increasing tart cherry consumption.⁶

Beyond these classical pathways, tart cherry polyphenols have demonstrated the ability to shift gut microbiota composition and elevate levels of short-chain fatty acids (SCFAs)—metabolites with systemic anti-inflammatory properties and newly recognized roles in skeletal metabolism.¹¹

Exercise Recovery and Muscle Soreness

The capacity of tart cherries to alleviate exercise-induced muscle damage and soreness is well-documented. Tart cherry consumption has been linked to faster strength recovery, reduced pain, and lower inflammation after strenuous exercise.⁷

A meta-analysis of ten randomized controlled trials found that tart cherry concentrates significantly improved endurance exercise performance and reduced muscle soreness, particularly when used seven days prior to and on the day of exercise.⁷

Sleep Quality and Duration

Melatonin regulates the circadian rhythm, promoting sleep initiation and quality. In a double-blind, placebo-controlled study, significant improvements in sleep duration and efficiency, as well as elevated urinary melatonin metabolites, were observed in healthy adults consuming tart cherry juice.⁸

Objective sleep quality and total sleep time have also significantly improved following tart cherry ingestion, even if subjective perceptions of sleep did not show similar results.²

Cardiovascular Health

In a randomized controlled trial, a 60 mL dose of Montmorency cherry concentrate acutely reduced systolic blood pressure (SBP) in men with early hypertension.⁹

Both cherry juice and capsules have also reduced insulin and SBP in individuals with metabolic syndrome.¹⁰ However, long-term studies have reported mixed outcomes.³

Metabolic and Weight-Related Outcomes

One meta-analysis found modest reductions in fasting blood glucose levels, especially in individuals with obesity or higher baseline glucose levels.⁵ However, no consistent effects on lipid profiles, body mass index (BMI), or insulin resistance were observed.

Most trials examining the impact of tart cherry on metabolic health have been short-term, typically under 12 weeks, and often involved small samples.

Although some subgroup analyses suggest benefits for glucose regulation, robust evidence is still lacking.⁵

Bone Health and the Gut–Bone Axis

Emerging preclinical evidence suggests that tart cherries can promote bone health by modulating the gut microbiota, a key regulator of skeletal integrity. In a controlled trial using young female mice, tart cherry supplementation improved trabecular bone volume, particularly in the lumbar vertebra and distal femur, and enhanced osteoblast activity and osteocyte density.¹¹  

These effects were accompanied by increased levels of SCFAs such as propionate and butyrate, which support bone formation and suppress resorption via immune and osteogenic pathways.

 Tart cherry’s prebiotic effects, though more modest than isolated FOS, still significantly altered microbial profiles and enhanced bone structure. Bone mineralization and osteoblast surface were notably improved.¹¹

These findings broaden tart cherry’s potential to include musculoskeletal health and age-related bone loss prevention.

Safety, Dosage, and Consumption

Tart cherry supplements are generally well-tolerated. Clinical doses range from 30 to 120 mL/day, or the capsule equivalent. No serious interactions have been reported.⁶

Juice and concentrates offer better bioavailability than dried forms. Capsules may offer convenient, sustained release options.¹⁰

For bone-related or prebiotic effects, longer durations (e.g., 8–12 weeks) may be needed. Human dosage for bone outcomes remains to be established.¹¹

Limitations of Current Evidence

Small samples and study heterogeneity limit generalizability. Dosing, duration, and health status vary widely between trials.

Many sleep and mood outcomes are based on self-report. Anthocyanin bioavailability and metabolism, especially through gut microbes, remain poorly understood.¹

Bone health evidence is currently preclinical. Human trials are needed to validate these findings and refine recommendations.¹¹

Conclusions

Tart cherries are a promising functional food for reducing inflammation, promoting exercise recovery, improving sleep, supporting gut health, and enhancing cardiometabolic health. Its potential role in bone health, via the gut–bone axis, is a novel and compelling area for future research.

As nutraceutical interest grows, tart cherry offers a safe, antioxidant-rich option that may complement conventional therapies. Larger and longer trials are needed for clinical guidance.

References

1. Mayta-Apaza, A. C., Daya, M., & Franck, C. (2019). Tart Cherries and health: Current knowledge and need for a better understanding of the fate of phytochemicals in the human gastrointestinal tract. Critical Reviews in Food Science and Nutrition, 59(4), 626–638. DOI:10.1080/10408398.2017.1384918, https://www.tandfonline.com/doi/full/10.1080/10408398.2017.1384918
2. Stretton, B., Eranki, A., Kovoor, J. G., Bacchi, S., Gupta, A. K., Maddern, G., & Boyd, M. A. (2023). Too Sour to be True? Tart Cherries (Prunus cerasus) and Sleep: a Systematic Review and Meta-analysis. Current Sleep Medicine Reports, 9(3), 225–233. DOI:10.1007/s40675-023-00261-w, https://link.springer.com/article/10.1007/s40675-023-00261-w
3. Kimble, R., Keane, K. M., Lodge, J. K., & Howatson, G. (2021). The Influence of Tart Cherry (Prunus cerasus, cv Montmorency) Concentrate Supplementation for 3 Months on Cardiometabolic Risk Factors in Middle-Aged Adults: A Randomised, Placebo-Controlled Trial. Nutrients, 13(5), 1417. DOI:10.3390/nu13051417, https://www.mdpi.com/2072-6643/13/5/1417
4. Kuehl K. S. (2012). Cherry juice targets antioxidant potential and pain relief. Medicine and Sport Science, 59, 86–93. DOI:10.1159/000341965, https://pubmed.ncbi.nlm.nih.gov/23075558/
5. Moosavian, S. P., Maharat, M., Chambari, M., Moradi, F., & Rahimlou, M. (2022). Effects of tart cherry juice consumption on cardio-metabolic risk factors: A systematic review and meta-analysis of randomized-controlled trials. Complementary Therapies in Medicine, 71, 102883. DOI:10.1016/j.ctim.2022.102883, https://www.sciencedirect.com/science/article/pii/S0965229922000851
6. Norouzzadeh, M., Hasan Rashedi, M., Shahinfar, H., & Rahideh, S. T. (2023). Dose-dependent effect of tart cherry on blood pressure and selected inflammation biomarkers: A GRADE-assessed systematic review and meta-analysis of randomized controlled trials. Heliyon, 9(9), e19987. DOI:10.1016/j.heliyon.2023.e19987, https://www.sciencedirect.com/science/article/pii/S2405844023071955
7. Gao, R., & Chilibeck, P. D. (2020). Effect of Tart Cherry Concentrate on Endurance Exercise Performance: A Meta-analysis. Journal of the American College of Nutrition, 39(7), 657–664. DOI:10.1080/07315724.2020.1713246, https://www.tandfonline.com/doi/full/10.1080/07315724.2020.1713246
8. Howatson, G., Bell, P. G., Tallent, J., Middleton, B., McHugh, M. P., & Ellis, J. (2012). Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. European Journal of Nutrition, 51(8), 909–916. DOI:10.1007/s00394-011-0263-7, https://link.springer.com/article/10.1007/s00394-011-0263-7
9. Keane, K. M., George, T. W., Constantinou, C. L., Brown, M. A., Clifford, T., & Howatson, G. (2016). Effects of Montmorency tart cherry (Prunus Cerasus L.) consumption on vascular function in men with early hypertension. The American Journal of Clinical Nutrition, 103(6), 1531–1539. DOI:10.3945/ajcn.115.123869, https://www.sciencedirect.com/science/article/pii/S0002916523041825
10. Desai, T., Roberts, M., & Bottoms, L. (2019). Effects of Montmorency tart cherry supplementation on cardio-metabolic markers in metabolic syndrome participants: A pilot study. Journal of Functional Foods, 57, 286–298. DOI:10.1016/j.jff.2019.04.005, https://www.sciencedirect.com/science/article/abs/pii/S175646461930180X
11. Adedigba, P., Ice, J. A., Alake, S. E., Hatter, B., Islam, P., Ford Versypt, A. N., Knotts, T. A., Ritchey, J., Lucas, E. A., & Smith, B. J. (2024). Dietary Tart Cherry and Fructooligosaccharides Promote Bone Health via the Gut Microbiota and Increased Bone Formation. Nutrients, 17(17), 2829. DOI: 10.3390/nu17172829, https://www.mdpi.com/2072-6643/17/17/2829

Further Reading

• All Functional Food Content
• Lychee Health Benefits: Antioxidant, Neuroprotective, and Anti-Cancer Insights
• What are Functional Foods?
• Does Eating Sea Moss Provide Health Benefits?
• Is Watermelon a Superfood? Examining the Scientific Evidence

Last Updated: Sep 14, 2025