Tart Cherry Juice: A Natural Support for Sleep, Recovery, and Inflammation
If you’ve ever found yourself tossing and turning at night or waking up feeling sore and tired after training, tart cherry juice could be for you. Poor sleep, muscle soreness, and lingering fatigue are common complaints among both athletes and women navigating perimenopause.
But what if something as simple as a glass of tart cherry juice could help?
Tart cherry juice, especially from Montmorency cherries, has been studied for its benefits on sleep, recovery, inflammation, and even heart health. It’s one of those small, evidence-based tweaks that can make a noticeable difference to how you feel and perform.
Natural Melatonin for Better Sleep
Tart cherries are one of the few foods that naturally contain melatonin, the hormone that tells your body it’s time to sleep.
- For athletes, that means faster recovery and deeper rest after training.
- For women in perimenopause, it can be a game-changer, since melatonin levels tend to drop with age and hormonal changes contributing to night-time waking, early morning waking or difficulty falling asleep.
In one small clinical trial, subjects who drank tart cherry juice twice daily slept for about 40 minutes longer and had better sleep efficiency compared to those taking a placebo.
Serotonin Support for Mood and Sleep
Tart cherries also contain tryptophan, the amino acid that helps your body produce serotonin which is your feel-good, calming neurotransmitter. Serotonin is also the precursor to melatonin, so when serotonin levels drop (as they often do during hormonal changes or chronic stress), sleep and mood can both take a hit.
Adding foods that support this pathway, like tart cherries can help your body make the neurotransmitters needed for calm, steady energy and restful sleep.
Anti-Inflammatory Power for Recovery and Joint Comfort
Tart cherries are rich in anthocyanins and polyphenols, compounds that give them their deep red colour and anti-inflammatory effects.
For athletes, this means reduced muscle soreness and faster recovery post-training.
For women in perimenopause, it can help ease joint stiffness, aches, and fatigue, all of which tend to flare when oestrogen levels decline.
Research has shown that tart cherry juice can lower markers of inflammation (like CRP) and oxidative stress, supporting a healthier inflammatory response overall.
Gentle Support for Heart and Metabolic Health
Menopause and intense training both place extra stress on the cardiovascular system. Tart cherry compounds have been linked with improvements in:
- Blood pressure
- LDL (low density lipoprotein aka “the bad”) cholesterol
- Glucose control
This makes tart cherry juice a simple, functional food that supports heart and metabolic health through multiple pathways. Please be mindful some of the tart cherry juices contain high levels of sugar which can negatively impact glucose levels.
A Nighttime Ritual That Helps You Unwind
Beyond the science, there’s something soothing about the ritual itself, pouring a small glass of cherry juice, dimming the lights, turning the phone off, relaxing and signalling to your body that it’s time to rest.
Things to Keep in Mind
- Tart cherry juice is naturally high in antioxidants, but also contains natural sugars — so keep portion sizes moderate, especially if you’re managing blood glucose.
- Most people tolerate it well, though large amounts may cause mild bloating or reflux due to acidity.
- For pregnancy, it’s considered safe in small, food-based portions, just avoid sweetened varieties.
The Bottom Line
It’s not magic, yes I’m talking to all of you that ask me what supplement will solve x,y,z, but it’s a simple, natural addition that works with your body’s chemistry to help you rest, recover, and show up feeling your best.
References
- Bell, P. G., McHugh, M. P., Stevenson, E., & Howatson, G. (2014). The effects of Montmorency tart cherry concentrate supplementation on recovery following prolonged, intermittent exercise. Nutrients, 6(2), 829–843. https://doi.org/10.3390/nu6020829
- Losso, J. N., et al. (2018). Pilot study: Effect of tart cherry juice on insomnia in older adults. American Journal of Therapeutics, 25(3), e289–e293. https://doi.org/10.1097/MJT.0000000000000665
- Kuehl, K. S., Perrier, E. T., Elliot, D. L., & Krabbenhoft, K. M. (2010). Consumption of tart cherry juice (Prunus cerasus) reduces markers of inflammation in healthy adults. Journal of Nutrition and Metabolism, 2010, 1–6. https://doi.org/10.1155/2010/106748
- Bowtell, J. L., Sumners, D. P., Dyer, A., Fox, P., Mileva, K. N., & Sims, L. (2011). Montmorency cherry juice reduces muscle damage caused by intensive strength exercise. Medicine & Science in Sports & Exercise, 43(8), 1544–1551. https://doi.org/10.1249/MSS.0b013e31820a5013
- Bell, P. G., McHugh, M. P., Stevenson, E., & Howatson, G. (2015). Effects of tart cherry juice supplementation on recovery and inflammatory markers following marathon running. Scandinavian Journal of Medicine & Science in Sports, 25(6), e45–e54. https://doi.org/10.1111/sms.12343
- Kresty, L. A., et al. (2021). Effects of tart cherry and its metabolites on aging and inflammation: A review. Food Research International, 141, 109–123. https://doi.org/10.1016/j.foodres.2020.109873
- Howatson, G., McHugh, M. P., Hill, J. A., Brouner, J., Jewell, A. P., Van Someren, K. A., Shave, R., & Howatson, S. (2010). Influence of tart cherry juice on indices of recovery following marathon running. Scandinavian Journal of Medicine & Science in Sports, 20(6), 843–852. https://doi.org/10.1111/j.1600-0838.2009.01005.x
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