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Research · Supplements

Tart cherry

Meta-analyses report faster strength recovery and small endurance gains with tart cherry, and split on muscle soreness. Pooled trials found no change in blood pressure and a small drop in uric acid, while a gout trial found no change. Sleep trials split, and the most recent industry-funded trials found no sleep change. Few adverse events were reported.

Add to Bio HackChecked 2026-11-09
Status
Food and dietary supplement in the US.
Also called
Montmorency cherry, tart cherry juice, tart cherry concentrate, sour cherry, Prunus cerasus, cherry capsules
Taken for
recovery, muscle soreness, endurance, sleep, gout, uric acid, inflammation, joint pain, blood pressure

Strong several reviews agree · Moderate one review or consistent trials · Limited one or a few small studies · Untested no study in people, listed with what it rests on

Shown to help2

Reported risks0

No risks sourced yet.

What people take it for, and what was found

Shown to help2

Moderate

Recovery after strenuous exercise

Shown to speed recovery of strength after strenuous exercise in exercising adults and athletes. Reviews disagree on whether muscle soreness falls.

The numbers and sources
Effect
Across 14 studies, tart cherry reduced muscle soreness (ES -0.44, 95% CI -0.87 to -0.02) and sped recovery of strength (ES -0.78, 95% CI -1.11 to -0.46) and power (ES -0.53, 95% CI -0.77 to -0.29). Creatine kinase and TNF-alpha did not change [1]. A 2026 meta-analysis of 19 trials in trained athletes found faster recovery of maximal strength at every time point (ES 0.63 right after exercise to 4.82 at 96 hours) and lower CRP up to 48 hours (ES -0.46 to -0.73). Muscle soreness, creatine kinase, IL-6 and TNF-alpha did not change [2].
Population
Exercising adults in 14 studies to July 2020 [1]. Trained athletes in 19 trials to December 2025 [2].
Sources
[1], [2]
Caveats
The two meta-analyses disagree on soreness, and the later one reports strength effects several times larger, with I² of 69% to 93% [1][2]. Certainty in [2] ranged from very low to moderate, and several results depended on single studies. Products, doses and exercise protocols varied.
Moderate

Endurance performance

Shown to improve endurance performance modestly in healthy adults, in small trials mostly in men.

The numbers and sources
Effect
Across 10 studies, tart cherry taken from 7 days to 1.5 hours before testing improved endurance performance by SMD 0.36 (95% CI 0.07 to 0.64, I² 0%) [3].
Population
127 men and 20 women, healthy [3].
Sources
[3]
Caveats
Small trials, mostly in men.

Mixed results2

Limited

Sleep

Small trials found mixed results: one found longer sleep over 7 days, while two others found no change in sleep.

The numbers and sources
Effect
In 20 adults, 7 days of concentrate raised urinary melatonin and increased time in bed, total sleep time and sleep efficiency [7]. In 44 adults over 30 days, sleep time and quality did not differ from placebo [8]. In 34 adults with overweight or obesity, 500 mg capsules for 14 days changed no sleep or inflammation measure [9]. A 2025 review of 7 studies found 3 reporting improved sleep measures [10].
Population
Healthy adults [7][8]; adults with overweight or obesity and sleep complaints [9].
Sources
[7], [8], [9], [10]
Caveats
No meta-analysis. The two null trials were funded by the Cherry Marketing Institute [8][9].
Moderate

Gout and serum urate

Mixed results: a meta-analysis of 4 trials found slightly lower uric acid, while a trial in people with gout found no change in urate or flares.

The numbers and sources
Effect
Across 4 randomized trials (8 comparisons, 392 participants), tart cherry lowered serum uric acid against control (SMD -0.22, 95% CI -0.43 to -0.01), with substantial heterogeneity [11]. In 50 people with gout, concentrate at 7.5 to 30 mL twice a day for 28 days did not change serum urate, urinary urate or gout flares compared with placebo [12]. A systematic review of 6 studies reported fewer flares and lower uric acid with cherry intake but could not pool them [13].
Population
392 participants in 4 trials against placebo or usual diet [11]. People with gout and serum urate above 0.36 mmol/L, half on allopurinol [12]; mixed study designs [13].
Sources
[11], [12], [13]
Caveats
One meta-analysis of few trials, and the authors call the evidence limited in quantity and consistency [11]. The randomized gout dose trial found no change [12]. The 2019 review could not pool its studies because methods and measures varied [13].

Not shown to help2

Strong

Blood pressure and cardiometabolic markers

Not shown to change blood pressure, cholesterol or body fat in adults. Fasting glucose and CRP fell very slightly.

The numbers and sources
Effect
Across 10 RCTs, tart cherry juice did not change blood pressure, cholesterol, triglycerides or body fat. Fasting glucose fell by 0.51 mg/dL [4]. Across 21 trials, blood pressure, heart rate, hs-CRP and IL-6 did not change, while CRP fell by 0.39 mg/L (95% CI -0.74 to -0.05, moderate certainty) [5]. A 3-month trial in 50 middle-aged adults found no change in vascular or metabolic measures [6].
Population
Adults across 10 to 21 RCTs [4][5]; middle-aged adults, 30 mL concentrate twice a day [6].
Sources
[4], [5], [6]
Caveats
A 0.51 mg/dL glucose change is very small. The 3-month trial was funded by the Cherry Research Committee [6].
Limited

Knee osteoarthritis pain

One trial found knee pain scores did not differ significantly from placebo in adults with knee osteoarthritis, though CRP fell.

The numbers and sources
Effect
In 58 patients drinking two 8 oz bottles a day for 6 weeks, WOMAC scores fell during cherry juice but the difference from placebo was not significant (P = 0.16). hsCRP fell compared with placebo [14].
Population
Non-diabetic adults with Kellgren grade 2 to 3 knee osteoarthritis, crossover [14].
Sources
[14]
Caveats
One trial.

Doses studied

Trials used juice concentrate at 30 mL twice a day [6], 7.5 to 30 mL twice a day [12], two 240 mL bottles of juice a day [8][14], or 500 mg capsules [9]. Endurance trials gave tart cherry for 7 days down to a single serving 1.5 hours before testing [3]. Dose-response analysis linked each 30 mL increase in dose with CRP 0.19 mg/L lower [5].

Risks

Checked, no increase found2

Moderate

Adverse events in trials

Adverse events were about as common as on placebo in small, short trials, with one case of high blood sugar possibly related in a gout trial.

The numbers and sources
Effect
In the gout trial there were 24 reported adverse events, with one (high blood sugar) considered possibly related to cherry concentrate [12]. In the osteoarthritis trial, 4 participants withdrew with adverse events during cherry juice and 3 during placebo [14]. A 3-month trial in middle-aged adults reported the concentrate as well tolerated [6].
Population
Gout patients [12]; knee osteoarthritis patients [14]; middle-aged adults [6].
Sources
[6], [12], [14]
Caveats
Trials were small and short.
Limited

Use with allopurinol

One trial found allopurinol did not change the effect of cherry concentrate on urate in people with gout.

The numbers and sources
Effect
Allopurinol use did not modify the effect of cherry concentrate on serum urate or urine urate excretion [12].
Population
25 people with gout on allopurinol and 25 on no urate-lowering drug [12].
Sources
[12]
Caveats
One 28-day trial. No other drug interaction studies were located.

Claims tested and not found

  1. That tart cherry lowers blood pressure. Pooled trials found no change in systolic or diastolic blood pressure [4][5].
  2. That tart cherry lowers uric acid in gout. In 50 people with gout, serum urate did not change at any dose over 28 days [12]. Across 4 trials in broader populations, serum uric acid fell slightly [11].

Sources

  1. Hill JA, Keane KM, Quinlan R, et al. Tart Cherry Supplementation and Recovery From Strenuous Exercise: A Systematic Review and Meta-Analysis. International Journal of Sport Nutrition and Exercise Metabolism. 2021. https://doi.org/10.1123/ijsnem.2020-0145
  2. Daab W, Bouzid MA, Nassis GP, et al. Effects of Tart Cherry Juice Supplementation on Recovery from Exercise-Induced Muscle Damage in Athletes: A Systematic Review and Meta-Analysis. Sports Medicine - Open. 2026. https://doi.org/10.1186/s40798-026-00993-3
  3. Gao R, Chilibeck PD. Effect of Tart Cherry Concentrate on Endurance Exercise Performance: A Meta-analysis. Journal of the American College of Nutrition. 2020. https://doi.org/10.1080/07315724.2020.1713246
  4. Moosavian SP, Maharat M, Chambari M, et al. 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. 2022. https://doi.org/10.1016/j.ctim.2022.102883
  5. Norouzzadeh M, Hasan Rashedi M, Shahinfar H, et al. 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. 2023. https://doi.org/10.1016/j.heliyon.2023.e19987
  6. Kimble R, Keane KM, Lodge JK, et al. 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. 2021. https://doi.org/10.3390/nu13051417
  7. Howatson G, Bell PG, Tallent J, et al. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. European Journal of Nutrition. 2012. https://doi.org/10.1007/s00394-011-0263-7
  8. Hillman AR, Trickett O, Brodsky C, et al. Montmorency tart cherry supplementation does not impact sleep, body composition, cellular health, or blood pressure in healthy adults. Nutrition and Health. 2022. https://doi.org/10.1177/02601060221111230
  9. Tucker RM, Kim N, Gurzell E, et al. Commonly Used Dose of Montmorency Tart Cherry Powder Does Not Improve Sleep or Inflammation Outcomes in Individuals with Overweight or Obesity. Nutrients. 2024. https://doi.org/10.3390/nu16234125
  10. Barforoush F, Ebrahimi S, Abdar MK, et al. The Effect of Tart Cherry on Sleep Quality and Sleep Disorders: A Systematic Review. Food Science & Nutrition. 2025. https://doi.org/10.1002/fsn3.70923
  11. Zhang Z, Feng Z, Yan W, et al. Tart cherry intake and serum uric acid: Meta-analysis of randomized controlled trials and evidence from network pharmacology. Asia Pacific Journal of Clinical Nutrition. 2026. https://pubmed.ncbi.nlm.nih.gov/42242852/
  12. Stamp LK, Chapman P, Frampton C, et al. Lack of effect of tart cherry concentrate dose on serum urate in people with gout. Rheumatology. 2019. https://doi.org/10.1093/rheumatology/kez606
  13. Chen PE, Liu CY, Chien WH, et al. Effectiveness of Cherries in Reducing Uric Acid and Gout: A Systematic Review. Evidence-Based Complementary and Alternative Medicine. 2019. https://doi.org/10.1155/2019/9896757
  14. Schumacher H, Pullman-Mooar S, Gupta S, et al. Randomized double-blind crossover study of the efficacy of a tart cherry juice blend in treatment of osteoarthritis (OA) of the knee. Osteoarthritis and Cartilage. 2013. https://doi.org/10.1016/j.joca.2013.05.009

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