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Tart Cherry Juice: A Sweet Solution for Pain, Sleep, and Recovery

  • Writer: Kimberly Rose
    Kimberly Rose
  • Aug 1
  • 3 min read
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At Holistic Rose Wellness, I’m always exploring simple, natural ways to help you feel your best—and tart cherry juice has quickly become one of my favorite things to share with you.

Whether you're working hard in the gym, dealing with everyday aches and pains, or just craving a good night's sleep, this little powerhouse might be just the nourishing boost your routine needs.


“In a small pilot study with older adults struggling with chronic insomnia, a tart cherry juice blend (CherryPharm) was found to modestly improve sleep by reducing time spent awake during the night. While not as powerful as prescription sleep aids, its natural benefits were on par with remedies like valerian and melatonin—making it a gentle, food-based option for supporting better rest.”


— Pigeon, W. R., Carr, M., Gorman, C., & Perlis, M. L. (2010). Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: A pilot study. Journal of Medicinal Food, 13(3), 579–583. https://doi.org/10.1089/jmf.2009.0096


🍒 What Is Tart Cherry Juice?

Tart cherries (also known as Montmorency cherries) are rich in antioxidants, flavonoids, and plant compounds that give them their powerful anti-inflammatory and recovery-boosting benefits. Unlike the sweeter varieties you might snack on, these tart little gems pack a punch when it comes to wellness support.

One popular option is Cheribundi 100% Tart Cherry Juice, which is made from concentrate and offers a convenient, highly potent source of tart cherry benefits.

🌿 Benefits of Tart Cherry Juice

1. Reduces Inflammation & Joint Pain

Tart cherry juice has been shown to reduce markers of inflammation, making it ideal for those dealing with arthritis, chronic pain, or sore muscles. The natural compounds help calm the body's inflammatory response, which is especially beneficial for active individuals or those with inflammatory conditions.

2. Supports Muscle Recovery

Athletes often use tart cherry juice to speed up muscle recovery. Studies show it can reduce muscle soreness and strength loss after intense physical activity. It’s a great addition to your post-workout routine, especially if you’re lifting, running, or doing CrossFit.

3. Improves Sleep Quality

Tart cherries are a natural source of melatonin—the hormone that regulates sleep. Regular consumption has been linked to improved sleep duration and quality, making it a helpful addition for those battling insomnia or irregular sleep patterns.

4. Boosts Immune Function

Packed with vitamin C and other antioxidants, tart cherry juice can help support immune function and protect your cells from oxidative stress.

5. May Support Heart Health

Some research suggests that tart cherry juice may help lower blood pressure and improve cardiovascular function by enhancing circulation and reducing LDL cholesterol.

💡 How to Use It

  • Drink 2–4 ounces of tart cherry juice (or concentrate diluted in water) daily.

  • Take it in the evening to help wind down and improve sleep.

  • Use it post-workout to ease soreness and aid recovery.

⚠️ Things to Keep in Mind

  • Tart cherry juice is naturally high in natural sugars—so moderation is key.

  • If you're diabetic or watching your sugar intake, opt for unsweetened concentrate and dilute it with water.

  • Always check with your healthcare provider before adding any new supplement to your routine—especially if you’re on medications.


My Personal Tip: I love adding tart cherry juice to a nighttime mocktail with magnesium and sparkling water—it’s a relaxing way to end the day and give your body what it needs to repair.


Additional reading:

🍒 Cardiometabolic Benefits (12‑Week Trial in Older Adults)

“In a 12‑week randomized controlled trial, older adults who consumed 480 mL (≈16 oz) of Montmorency tart cherry juice daily experienced significant reductions in systolic blood pressure (–4 mmHg) and LDL‑“bad” cholesterol, along with lowered inflammation markers and enhanced antioxidant DNA‑repair activity.”

Citation:

Chai S.C., Davis K., Wright R.S., Kuczmarski M.F., & Zhang Z. (2018). Impact of tart cherry juice on systolic blood pressure and low‑density lipoprotein cholesterol in older adults: a randomized controlled trial. Food & Function, 9, 3185–3194. doi:10.1039/C8FO00468D choosecherries.com+2pmc.ncbi.nlm.nih.gov+2biospace.com+2pubs.rsc.org+4pubs.rsc.org+4biospace.com+4


🌿 Gut Health Potential (6‑Week Trial in Ulcerative Colitis)

“In a six‑week randomized trial, adults with mild-to-moderate ulcerative colitis who drank about two 130 mL glasses of Montmorency tart cherry juice daily saw a 40% reduction in gut inflammation markers and a 9% boost in quality-of-life scores compared to placebo.”

Citation:

Bottoms L. et al. (2025). Twice-daily consumption of Montmorency tart cherry juice reduces gut inflammation and improves quality of life in patients with mild-to-moderate ulcerative colitis. Life.


Live Well,

Dr. Rose


 
 
 

Comments

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  • What conditions do you treat?
    At Holistic Rose Wellness, I treat a wide variety of musculoskeletal conditions and wellness concerns using a whole-body, hands-on approach. Some of the most common issues I help with include: Low back pain Neck pain and stiffness Headaches and migraines Sciatica Plantar fasciitis Joint pain (shoulders, hips, knees, etc.) TMJ discomfort Sports and overuse injuries Postural issues Prenatal discomfort Chronic pain like arthritis Stress and tension-related muscle tightness Whether you're dealing with an old injury, new pain, or just want to move and feel better in your body, I’m here to help support your healing journey.
  • What services do you offer?
    At Holistic Rose Wellness, I offer a variety of hands-on and holistic therapies to support your healing and wellness journey. Services include: Chiropractic Cupping Massage therapy Gua Sha (scraping) Yoga therapy Red light therapy Ionic foot bath detox Scalp and sinus massage Nutrition counseling and wellness planning Bio-Well energy scans (to assess energetic balance and stress levels) Each session is personalized to help you move better, feel better, and create a balanced, thriving life from the inside out.
  • Do I need a referral to see you?
    No referral is necessary! You can schedule an appointment directly through our website. If you have any questions, feel free to reach out before booking.
  • Do you take insurance?
    At this time, we operate as a cash-based practice. This allows us to focus on personalized care without the restrictions of insurance networks. We can provide you with a superbill upon request if you'd like to seek reimbursement from your insurance provider.
  • What should I expect on my first visit?
    Your first appointment will include a comprehensive health history, physical examination, and any necessary functional assessments. Based on your findings, we’ll create a personalized treatment plan that aligns with your goals.
  • What should I wear to my appointment?
    Wear comfortable, loose-fitting clothing that allows for movement. If you’re coming in for yoga therapy or chiropractic care, athletic wear is ideal.
  • Can children receive care at your office?
    Yes! We love seeing kids and offer gentle, age-appropriate chiropractic care and wellness support for children of all ages.
  • How often should I come in for care?
    Your care plan will be customized based on your needs and goals. Some patients come weekly, while others may benefit from monthly maintenance visits. We’ll work together to find what’s right for you.
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