The benefits of cherry juice — especially tart cherry juice — include improved sleep, reduced inflammation, less muscle soreness, and lower blood pressure. It contains polyphenols and anthocyanins, compounds known for their anti-inflammatory effects in the body.

1. Fights Inflammation and Arthritis Pain

Cherry juice is rich in antioxidants, which help protect cells from damage. Thanks to these properties, tart cherry juice may help ease arthritis pain. Research suggests it can reduce joint pain and stiffness, and animal studies indicate it may help prevent bone loss.

2. Reduces Gout Risk and Symptoms

Studies show that eating cherries or drinking tart cherry juice may lower the risk of gout attacks and help relieve symptoms. Since gout is an inflammatory condition, the anti-inflammatory compounds in cherry juice may help reduce flare-ups.

3. May Improve Sleep Quality

Some people report better sleep after drinking tart cherry juice. It has even become popular as a nighttime wellness drink. Research suggests that individuals with insomnia may sleep longer and more soundly after consuming tart cherry juice regularly. Cherries naturally contain melatonin, a hormone that regulates the sleep–wake cycle.

4. Supports Post-Workout Recovery

Regular consumption of tart cherry juice has been linked to reduced muscle soreness after exercise. Studies suggest it may help restore muscle strength more quickly compared to not consuming it.

5. May Lower Blood Pressure

Tart cherry juice may help reduce systolic blood pressure — the pressure in your arteries when your heart beats. Some research shows that consistent daily consumption over several weeks can lead to noticeable improvements.

6. Can Reduce “Bad” Cholesterol

Another potential benefit is lowering LDL (low-density lipoprotein) cholesterol, often referred to as “bad” cholesterol, which is associated with an increased risk of heart disease and stroke.

7. May Help Lower Diabetes Risk

Some studies suggest cherry juice may support blood sugar management. Research indicates it may help reduce average blood sugar levels and stabilize fasting blood glucose. Animal studies also suggest cherries may reduce diabetes risk in at-risk populations.

8. May Help Reduce Stress and Anxiety

Cherry juice may also support mental well-being. Some research suggests it could help lower stress and anxiety levels.

9. May Support Memory

Preliminary studies indicate that regular cherry juice consumption may improve short-term and long-term memory in older adults with mild to moderate cognitive decline.

10. Supports Immune Function

Cherry juice contains vitamins A and C, which help strengthen the immune system. Research also suggests cherries may have antibacterial properties.

11. May Support Eye Health

The anthocyanins in cherry juice may help reduce inflammation that contributes to certain eye conditions. These antioxidants may support vision health and help protect against age-related eye disorders.

12. May Help Protect Against Cancer

Early research suggests cherries may help reduce oxidative stress and inflammation — both of which are linked to cancer development. Some studies also suggest tart cherry juice may help reduce nerve pain in patients undergoing chemotherapy.

Can Cherry Juice Help With Weight Loss?

While cherry juice can be part of a balanced diet, research has not shown significant effects on body weight, BMI, or body composition.

How Often (and When) Should You Drink Cherry Juice?

There is no official recommended dose. Many studies have used one to two glasses per day. Some people drink it in the morning and again in the evening — especially before bed if aiming to improve sleep.

Keep in mind:

• Most studies on cherry juice are relatively small.

• Effects may vary from person to person.

• Never stop prescribed medications or treatments before adding cherry juice to your routine. Always consult your healthcare provider about possible interactions.

Who Should Avoid Cherry Juice?

Cherry juice is generally safe, but consider the following precautions:

• While no major drug interactions are widely recognized, it’s still best to consult your healthcare provider or pharmacist.

• Choose unsweetened cherry juice to avoid excess added sugar.

• People with diabetes or at risk for diabetes should monitor intake, as even unsweetened juice can affect blood sugar levels.