The Anti-Inflammatory Power of Tart Cherry Juice: What You Need to Know

 Anyone suffering from inflammation is always looking for something to help reduce inflammation.  A relative with hip inflammation said they were trying tart cherry juice.  Then another relative went to the doctor because of their knee pain from arthritis. The relative told the doctor he was trying lots of things including losing weight, physical therapy, and an anti-inflammatory diet.  The doctor suggested adding one more thing, tart cherry juice.

Why is tart cherry juice considered anti-inflammatory?

🍒 Rich in Anthocyanins Tart cherries are packed with anthocyanins, powerful antioxidants that give the fruit its deep red color. These compounds help reduce inflammation by blocking enzymes involved in the inflammatory process. And cherry juice contains quercetin, a flavonoid that helps reduce pain and swelling. 

🧠 Supports Joint and Muscle Recovery Studies show tart cherry juice can ease joint pain and stiffness, especially in people with arthritis. It’s also popular among athletes for reducing muscle soreness and speeding up recovery after workouts.

🦴 Helps with Chronic Conditions In a clinical trial, people with ulcerative colitis who drank tart cherry juice daily saw a 40% reduction in gut inflammation and reported improved quality of life.

🧪 Lowers Inflammatory Markers Regular consumption (8–16 oz daily) has been linked to reduced levels of C-reactive protein (CRP) and oxidized LDL, both markers of inflammation and cardiovascular risk.

💡 Bonus Perks It may also support better sleep, brain health, and immune function, thanks to its melatonin, vitamin C, and polyphenol content.

Can you just eat fresh cherries and get the anti-inflammatory benefit?

Sweet cherries are also a good source of anthocyanins.  Consumer Reports notes “Ten to 20 (1/2 to 1 cup) a few days a week is a reasonable amount when cherries are in season”.  A relative buys frozen cherries to eat during the winter months.   Aut a USDA study used a lot of sweet cherries, 45 a day and found a reduction in C-reactive protein by 25%.  (Consumer Reports recommends looking for fresh cherries with stems on as they will last longer and darker colored cherries are sweeter.) 

How much tart cherry juice is recommended?

To get the benefits of inflammation reduction, a common recommendation is to drink 8-12 ounces or 1 ounce if in the concentrated form.  But I tried drinking just 4 ounces, and it was hard to drink that much.  I then switched to 2 ounces mixed with seltzer water and that was more palatable.  A University of Delaware study found that 16 ounces daily for 12 weeks reduced inflammation markers like C-reactive protein by 25%.  However, I would not be able to drink 16 ounces a day as the taste of tart cherry juice is hard for me to get used to. 

When should you drink tart cherry juice?

Timing can depend on what benefits you hope for. 

                        Morning: Helps manage daily inflammation

      Post-workout: Supports muscle recovery

      Evening: May aid overnight healing and sleep quality, one-two hours before bed 

What if you have type 2 diabetes, prediabetes, or blood thinners or are allergic? 

Tart cherry juice has low glycemic index which means it “causes a small, slow increase in blood sugar levels”.  Be sure to opt for unsweetened tart cherry juice to avoid excess sugar.  But even unsweetened tart cherry juice has natural sugars that can affect blood sugar levels.  A relative with prediabetes not only chooses unsweetened tart cherry juice but also limits a serving to 2 ounces at a time. And check with your doctor if you are on medications like blood thinners, antibiotics or other meds.  Some people are allergic to tart cherry juice.  Before taking any tart cherry juice, check with your health care provider and follow your health care provider’s recommendations. 

🍒 Final Thoughts

Whether it’s a family member managing arthritis or an athlete seeking faster recovery, tart cherry juice is gaining well-earned attention for its anti-inflammatory potential. With a rich supply of anthocyanins, quercetin, and other antioxidants, it offers more than a nutritional boost—it may help calm inflammation, support joints, and even improve sleep quality. While drinking 8–16 ounces daily has been linked to measurable health benefits, finding a sustainable and palatable routine—like mixing a smaller amount with seltzer—can make it easier to stick with. And for those with medical conditions or dietary concerns, a chat with your healthcare provider is always a wise step. Tart cherry juice isn’t a cure-all, but for many, it’s a delicious and scientifically backed addition to their wellness toolkit.

Sources:  anthocyanins, quercetin, Studies , Conditions , reduced levels, support, Consumer Reports , USDA study, recommends, recommendation, study , inflammation, muscle recovery, sleep, glycemic index, medications, allergic Image Source:  Tart Cherry Juice