Do Tart Cherry Supplements Work? A Scientific Review

December 2, 2025 •

2 min read

A 2023 meta-analysis concluded that tart cherries can help people fall asleep faster and sleep longer. This exciting research has fueled interest in the popular question, do tart cherry supplements work for various health issues beyond just sleep? This article delves into the evidence.

Quick Summary

A review of the scientific evidence surrounding tart cherry supplements, focusing on their benefits for sleep, muscle recovery, inflammation, and managing conditions like gout.

Key Points

Supports Sleep: Research shows tart cherry, a natural source of melatonin and tryptophan, can increase sleep duration and improve sleep efficiency.
Aids Muscle Recovery: Studies indicate that tart cherry supplementation helps reduce post-exercise muscle soreness, damage, and inflammation in athletes.
Reduces Inflammation: The anthocyanin content acts as a powerful antioxidant and anti-inflammatory agent, potentially benefiting conditions like arthritis and gout.
May Lower Uric Acid: Evidence suggests regular tart cherry intake can help reduce blood uric acid levels, which is beneficial for managing gout.
Requires Consistency: For therapeutic effects, regular, consistent supplementation is often needed, with studies showing benefits after several days or weeks of use.
Check the Form: Supplements come in juice, concentrate, or capsules. Capsules offer benefits with less sugar and calories, while juice has traditionally been used in most studies.

The Scientific Basis of Tart Cherry Supplements

Tart cherry supplements, derived primarily from the Montmorency variety, contain bioactive compounds like anthocyanins, melatonin, tryptophan, and polyphenols. Anthocyanins offer antioxidant and anti-inflammatory properties, while melatonin and tryptophan support sleep regulation.

Effectiveness for Muscle Recovery and Athletic Performance

Tart cherry supplements are known for mitigating exercise-induced effects. Studies indicate they can significantly reduce muscle soreness and damage. Some research also suggests they can accelerate muscle strength recovery after intense exercise and improve endurance performance when taken consistently before and during exercise. The anti-inflammatory and antioxidant properties are thought to contribute to these benefits.

Impact on Sleep Quality and Duration

The natural melatonin and tryptophan in tart cherries are key to their potential sleep benefits. Studies, including a 2023 meta-analysis, suggest that tart cherries can increase sleep time and improve sleep efficiency. Consistent intake may help regulate circadian rhythms and support natural sleep cycles.

Benefits for Inflammation and Gout

The anti-inflammatory properties of anthocyanins may also help manage chronic inflammation associated with conditions like arthritis and gout. A 2023 clinical trial on gout patients found that a tart cherry supplement mixture reduced inflammatory markers. Additionally, tart cherry consumption has been shown to lower serum uric acid levels, which is a factor in gout attacks. A study found that cherry consumption over two days lowered the risk of gout flares during a year.

Comparing Tart Cherry Supplement Forms


Feature	Juice/Concentrate	Powder/Capsules
Processing	Concentration involves reducing the juice to a thicker liquid or a powder.	Extract is a more concentrated form, often standardized for specific compounds like anthocyanins.
Active Compounds	Contains a broader range of nutrients, including natural sugars and fiber (if not filtered).	Often standardized to deliver a specific amount of key compounds with minimal calories/sugar.
Convenience	Less convenient due to volume, need for refrigeration, and tart taste.	Highly convenient, portable, and tasteless or minimal taste.
Considerations	High sugar content can be problematic for those with blood sugar concerns or diabetes.	Eliminates the sugar and calorie content associated with juice.
Research Use	Historically, most research has been conducted using tart cherry juice or concentrate.	Increasingly used in recent studies to provide standardized amounts.

Conclusion: The Bottom Line on Tart Cherry Supplements

Research suggests that tart cherry supplements may offer benefits for sleep, muscle recovery, and reduced inflammation due to compounds like anthocyanins, melatonin, and tryptophan. While promising for short-term use, results can vary, and ongoing research is exploring long-term effects and optimal methods. Tart cherry should supplement a healthy lifestyle and not replace medical treatment. Consult a healthcare provider before starting any new supplement.

For more information on cherries and managing gout, visit the Arthritis Foundation's article: Are Cherries a Cure for Gout?.

Frequently Asked Questions

Many studies show improvements in sleep quality within 3-7 days of consistent use, with more significant benefits often seen after two weeks.

Some people may experience mild gastrointestinal discomfort, such as an upset stomach or diarrhea, especially with higher amounts of juice due to the sorbitol content.

You should consult a healthcare provider before taking tart cherry, especially if you are on blood thinners, certain anti-inflammatory drugs, or other medications, as interactions are possible.

Both forms have shown effectiveness, but capsules provide a standardized amount of active compounds without the high sugar content found in some juices, which can be a key consideration for athletes.

Studies show that tart cherry can help lower serum uric acid levels and reduce the risk of gout attacks, but it is not a cure and should be used as a complementary approach under medical guidance.

No safety data exists on taking concentrated tart cherry supplements during pregnancy or lactation. It's best to avoid them during these life stages as a precaution and consult with a doctor.

Dosages vary by product and concentration. It is important to follow the directions provided on the product label or by a healthcare professional.