For more than 10 years, Professor Glyn Howatson — a research leader and Professor in Human and Applied Physiology — has led ground-breaking research into the positive effects of drinking Montmorency cherry juice before and after strenuous sporting activity.

Now, elite sportsmen and women worldwide, from Premiership footballers to NBA basketball players and Grand Tour cyclists, routinely incorporate Montmorency cherry products into their training regimes. The analysis of 14 previously published studies concluded that taking Montmorency tart cherry — in the form of juice, powder, or tablets — has a significant effect on improving the recovery of muscle strength and reducing reported muscle soreness after exercise.

The supplementation included one to two servings per day during the length of the study — ranging from seven to 16 days, including pre-exercise, day of, and post-exercise. For instance, tart cherry products seem to be more beneficial for exercise that is more metabolically challenging.

Nearly all the studies on cherries and exercise recovery or performance have been conducted with Montmorency tart cherries, the most common variety of tart cherries grown in the United States. There is no doubt that tart cherries hold massive amounts of polyphenols and anthocyanins that are beneficial to human health.

Much work has been done on performance and muscle recovery as well. In addition, the antioxidants present in tart cherries can reduce pain and inflammation.

Studies in runners have shown less pain, fewer inflammatory markers and better recovery. It has also been proven to reduce oxidative damage to muscle and other tissues.

There is even documentation that Roman soldiers were given tart cherry to treat pain after battle. Finally, the melatonin content of tart cherries and tart cherry extract is beneficial.

Melatonin is a natural sleep aid. Therefore, tart cherry will help the brain to detoxify through antioxidant activities and assist in sleep which also benefits the brain at night. Meredith Warner, MD. Oxidative stress occurs when your body has difficulty breaking down free radicals. For example, when you breathe in, oxygen molecules are broken down.

When unpaired electrons, the building blocks of molecules, are released during this process, they can wreak havoc on the body. Lifestyle choices, environmental factors such as pollution, and more can impact this process, causing oxidative stress.

Oxidative stress in the brain and nervous system leads to pain, decreased cognition and a decline of motor abilities over time. The body has a certain capacity to combat oxidative stress, but this decreases with age along with the lifestyle factors mentioned above. Worse still, oxidative stress generally increases as we age.

In my opinion, anything that helps us to fight oxidative stress should be explored and considered. The timeline for better health with natural medicine is longer than with synthetic pharmaceuticals.

Addressing Root Cause: Natural remedies attempt to address the root causes, or the cellular beginnings of a given problem, pain, or inflammation. Naturally, this will take a bit longer and be less noticeable initially. But the results are wonderful. Few Known Side Effects: My Well Theory products are formulated with higher doses of plant-based ingredients to deliver steady results over time — without the harmful side effects found in traditional pharmaceutical applications.

Get Blood Work Done: There are inflammatory markers you can check to determine your progress. This analyzer has been known to be highly valid and reliable in previously published reports [ 50 ].

Each serum sample was assayed for a standard partial metabolic panel [ aspartate aminotransferase AST , alanine aminotransferase ALT , and total bilirubin ] and clinical markers of protein and fatty acid metabolism [ uric acid, creatinine, blood urea nitrogen BUN , total protein, and creatine kinase CK ].

The internal quality control for the Cobas c was performed using two levels of control fluids purchased from the manufacturer to calibrate acceptable SD and C V values for all aforementioned assays. Serum samples were assayed using standard commercially available enzyme-linked immunosorbent assay kits ELISAs for cortisol and testosterone ALPCO Diagnostics, Salem, NH, USA hormone analysis.

Serum concentrations were determined calorimetrically using a BioTek ELX Ultramicroplate reader BioTek Instruments Inc. Samples were run in duplicate according to standard procedures to ensure validity of measurement. Test to test variability of performing these assays yielded average C V values for the aforementioned markers of: CORT ±6.

Serum samples were assayed using standard commercially available ELISA kits for Superoxide Dismutase SOD Activity Assay kit , Total Antioxidant Status TAS, Antioxidant Assay kit , Thiobarbituric Acid Reactive Substance TBARS, Malondialdehyde-MDA, TCA method kit Cayman Chemical Company, Ann Arbor, MI, USA , and Nitrotyrosine ALPCO Diagnostics, Salem, NH, USA.

Serum concentrations for SOD and Nitrotyrosine were determined calorimetrically using the previously stated instrumentation at the same optical density nm against a known standard curve using standard procedures. Serum concentrations for TAS were also determined calorimetrically using the aforementioned instrumentation at an optical density of nm against a known standard curve using standard procedures.

Lastly, serum concentrations for TBARS were also determined fluorometrically using a SpectraMax Gemini multimode plate reader Molecular Devices LLC, Sunnyvale, CA, USA at an excitation wavelength of nm and an emission wavelength of nm against a known standard curve using standard procedures.

Test to test variability of performing these assays yielded average C V values for the aforementioned markers of: SOD ±8. Serum markers of inflammation [ interleukin-1β IL-1β , IL-2, IL-4, IL-5, IL-6, IL-7, IL-8, IL, ILp70, IL, tumor necrosis factor-α TNF-α , interferon-γ IFN-γ , and granulocyte-macrophage colony-stimulating factor GM-CSF ] were measured by using a commercially available Milliplex MAP Plex Human High Sensitivity T-Cell Magnetic Bead Panel kit EMD Millipore Corporation, St.

Charles, MO, USA that was optimized for human serum samples. This instrument has been proven to be highly valid and reliable in previously published reports across many disciplines [ 51 — 54 ].

Manufacturer supplied controls were used to monitor the coefficients of variation. Test to test variability of performing these assays yielded average C V values for the aforementioned markers of: IL-1β ±4.

Individual group and time data are presented throughout the text and in all tables as means ± SD , while group effects are presented as means ± SEM. All related variables were grouped and analyzed using repeated measures MANOVA in IBM SPSS Statistics Software version Data was considered statistically significant when the probability of error was less than 0.

A total of 23 healthy, resistance-trained men completed the protocol for this study. Participants were Participant demographic data are presented in Table 1. Nutritional intake was monitored over a 4-d period within the first 7-d of supplementation. Relevant nutritional components analyzed are listed in Table 2.

No statistically significant interactions were observed across groups with respect to dietary intake. Table 3 presents perceptions of muscle soreness across the resistance exercise protocol.

Perception of muscle soreness in all three muscle testing locations irrespective of group significantly increased over time, peaking h post-lift, indicating the onset of muscle soreness as a result of the lifting protocol.

Post-hoc analysis indicated a significantly attenuated increase in muscle soreness perception h post-lift for TC supplementing subjects compared to P see Fig.

Perceptions of muscle soreness. No aspect of the isokinetic strength recovery work performed demonstrated a significant group effect over time. Table 5 presents the serum mechanical damage and physiological stress markers tested in the standard clinical safety panel.

Subsequent post-hoc analysis indicated a significantly attenuated TC creatinine response h post-lift and a TC total protein level that never differed from pre-lift measures min and h post-lift compared to deviations in P see Fig. However, further post-hoc analyses revealed TC facilitated post-lift attenuations in bilirubin, AST, and ALT h post-lift compared to P see Figs.

Markers of protein catabolism. Markers of physiological stress and secondary indices of muscle damage. Table 6 shows the serum anabolic and catabolic hormone markers analyzed in response to exercise.

The delta post-hoc analysis revealed that TC cortisol levels were not different from pre-lift levels and were significantly lower at h post-lift compared to rising cortisol levels in P see Fig. Table 7 reports the serum markers of free radical production [reactive oxygen species ROS and reactive nitrogen species RNS ] analyzed in response to exercise.

Table 8 shows the serum inflammatory cytokine and chemokine markers analyzed in response to exercise. No significant differences between groups were observed over time for any of the inflammatory cytokines or chemokines.

Table 9 presents the serum anti-inflammatory cytokine markers analyzed in response to exercise. No significant group effects over time were reported for any of the anti-inflammatory cytokine markers. Table 10 displays immune response-related complete blood count markers analyzed in response to exercise.

Subsequent post-hoc analysis showed a significantly greater lymphocyte counts h and h post-lift in TC compared to P, but unlike those supplementing with P, TC lymphocyte counts returned to pre-lift values by the end of the recovery h post-lift. Post-hoc analysis demonstrated significant WBC differences pre-lift, h, and h post-lift between TC and P that became insignificant once changes were calculated from pre-lift levels.

This is the first study to investigate the effect of freeze dried Montmorency tart cherry skin powder on acute resistance exercise performance and recovery. It was hypothesized that supplementation with this novel powdered tart cherry skin supplement surrounding an acute bout of intense resistance exercise would reduce perceptions of muscle soreness, markers of muscle damage, oxidative stress, and inflammation, thus better maintaining subsequent performance within the first h of recovery.

The results of the present study demonstrate that this powered tart cherry formulation is effective in promoting decreased perceptions of muscle soreness following intense resistance exercise. Tart cherry powder reduced perceptions of muscle soreness in the distal vastus medalis and lateralis.

In accordance with decreased perceptions of muscle soreness, tart cherry powder supplementation reduced serum markers of muscle catabolism and physiological stress over the h post-lift period compared to placebo.

As a result of the resistance exercise, markers of oxidative stress, lipid peroxidation, and antioxidant activity did not significantly change over time as was not affected by differences in supplementation.

The inflammatory response deviated from pre-lift values during the recovery period, but the change was not different between supplement groups. The attenuation of quadriceps muscle soreness in conjunction with reduced hemodynamic markers of muscle catabolism following the resistance training bout indicates that the consumption of tart cherry powder may have dampened the effects of the secondary muscle damage response.

The initial injury to the muscle microstructure is defined by a mechanical disruption of the myofibrils, particularly in response to high volume and intensity eccentric exercise [ 9 , 44 , 56 ].

The damage to the muscle microstructure triggers a local inflammatory response characterized by infiltration of fluid, plasma proteins, and free radicals that all exacerbate the initial mechanical muscle damage, creating a secondary injury incidence [ 9 , 44 , 57 — 60 ].

Decreased perceptions of quadriceps muscle soreness and muscle catabolism indices reveal that supplementation with powdered tart cherry may aid in blunting the secondary muscle damage effects compared to placebo.

The apparent beneficial effect of tart cherry powder supplementation on the perception of muscle soreness after a resistance exercise bout is consistent with some of the previously published findings.

Connolly et al. Peak muscle pain was achieved h post-exercise in the tart cherry group compared to a continued increase in pain h post-exercise in the placebo group. In contrast, Connolly et al. Using a strenuous single leg knee extension protocol in a cohort of well-trained male athletes, Bowtell et al.

The positive results in the current study are similar to previous tart cherry supplementation research findings, showing that powdered tart cherry supplementation significantly attenuates muscle soreness perceptions throughout the h post-lift recovery compared to placebo.

Measurement of muscle soreness perception in the present study utilizing both an algometer and a GRPS was implemented to help ameliorate the purely subjective nature of a VAS as the only measure of pain or soreness.

The attenuation in post-lift muscle soreness with powdered tart cherry supplementation may be described by underlying catabolic mechanisms. Similar to the results of the current study, Bowtell et al. Following a treadmill incremental exercise protocol with thoroughbred horses, Ducharme et al.

Similar to the post-lift attenuations of ALT min and h post and AST h post as secondary markers of muscle damage in the current study, Ducharme et al. In an endurance-based crossover study examining the effects of acute ibuprofen mg ingestion surrounding a min downhill treadmill run, Donnelly et al.

Donnelly et al. Analyzing hemodynamic clinical chemistry makers before, 4-h, and h post-Boston marathon, Kratz et al. The attenuation of these markers in the current study, demonstrates beneficial powdered tart cherry supplementation effects on the post-resistance exercise catabolic, muscle damage, and stress response.

Howatson et al. As an inflammatory marker, IL-6 was significantly attenuated immediately post-race with tart cherry consumption compared to placebo [ 43 , 44 ]. In a strength-based supplement study with resistance trained subjects, Bowtell et al.

Further, Trombold et al. Supplementation in the current study did not affect the inflammatory response to muscular trauma as markers peaked min post-lift with no response differences between supplementation groups. Attenuation of muscle soreness perceptions and markers of muscle damage are not likely attributed to changes in inflammation following a single resistance exercise bout.

Differences in results between studies are likely attributed to variation in intensity, duration, and modality of the aforementioned exercise protocols. The increase in inflammatory-related cytokines and chemokines such as TNF-α, IL-1β, IL-6, and IL-8 during and immediately following exercise has been shown in previous research [ 66 — 68 ] and closely resembles the inflammatory response in the current study.

As described in previous literature, the increase in serum IL-6 within both groups min post-lift in the current study can likely be attributed to the large release of muscle-derived IL-6 as a result of the contracting muscle fibers [ 66 , 69 ].

The influx of muscle-derived IL-6 within the systemic circulation may be one of the triggers for subsequent cortisol release in response to exercise-induced stress [ 66 , 70 ]. Glucocorticoids, specifically cortisol, and anti-inflammatory cytokines such as IL-4, IL, and IL are released during strenuous exercise and typically demonstrate an immunosuppressive influence to help modulate the immune response balance [ 71 ].

However, extended immunodepression due to elevated plasma cortisol during the post-exercise period, particularly following long bouts of intense training in the fasted state [ 66 ], may hinder recovery and subsequent performance.

Previous research conducted by McAnulty et al. Comparing d supplementation of N -acetyl-cysteine NAC , epigallocatechin gallate EGCG , or a placebo in active males surrounding a single bout of eccentric knee-extensor exercise, Kerksick et al. The current study demonstrated an increase in cortisol levels min post-lift compared to pre-lift in both groups.

However, unlike the cortisol and muscle soreness perception results reported by Kerksick et al. The placebo group elevations in serum cortisol levels in the latter recovery period may be linked to differences in the immune response and the degree of secondary muscle injury.

Previous research by McCarthy et al. According to data collected by Robson et al. perception of stress that facilitate the release of neutrophils from the bone marrow. The current study demonstrated a plasma neutrophil GRAN peak min post-lift, but effects of supplementation could not be determined as levels returned to pre-lift concentrations by h.

Unlike the neutrophil response to acute exercise, lymphocytes respond in a biphasic pattern, where plasma levels are significantly elevated during and immediately post-exercise followed by a drop below pre-exercise levels during the initial recovery period due to a efflux from the blood circulation, and a slow return to baseline levels as equilibrium is reached again [ 71 , 75 ].

Robson et al. The results of the current study demonstrated that lymphocyte levels in the placebo group never returned to pre-lift levels during the h recovery. This may be linked to the elevated plasma cortisol levels in the placebo group representing an increased physiological perception of exercise stress h post-lift compared to pre-lift and powdered tart cherry group levels.

As previously mentioned, the secondary injury phase occurs as a result of significant plasma protein and inflammatory cell influx within the damaged tissue [ 4 , 9 , 57 ].

Powdered tart cherry supplementation may have aided in reducing secondary muscular injury through an initial dampening of the immune response paired with the attenuated cortisol response later in exercise recovery.

However, immune cell count changes in response to supplementation and the resistance exercise stimulus are speculative due to the lack of cellular count data corresponding to typical patterns of immune cell responses during and immediately following the barbell back squat challenge.

The increase in antioxidant bioavailability from tart cherries containing high levels of flavonoids and anthocyanins [ 76 , 77 ] has been hypothesized to be one of the main benefits of tart cherry supplementation.

Antioxidant bioavailability is important in maintaining adequate redox balance to support the endogenous antioxidant systems following excessive ROS-producing strenuous exercise. Ducharme et al. Overall indications of oxidative stress as a result of exercise were reported through significant elevations in lipid hydroperoxidation TBARS [ 61 ], but similar to the current study, no differences between groups were shown.

In an endurance study examining the effects of tart cherry juice supplementation on oxidative stress following a marathon run, Howatson et al. As a highly reactive oxide metabolite of nitric oxide, peroxynitrate-bound tyrosine residues forming nitrotyrosine NT [ 78 ] were measured by Sureda et al.

Suerda et al. Contrarily, both Bowtell et al. A difference in outcome may be attributable to the difference in exercise modality and thus the minimal reliance on aerobic metabolic demands during resistance exercise. Further, evidence in the literature utilizing lipid peroxidation TBARS analyses have presented a potential lack of oxidative damage detection specificity in human studies that may also explain the variability in results between the current and previous studies [ 11 , 43 , 80 , 81 ].

In a study analyzing the recovery from a marathon run, Howatson et al. Unlike the tart cherry group, the placebo group failed to maintain TAS or redox balance following the endurance exercise, demonstrating possible antioxidant effectiveness on excessive ROS production with bouts of endurance exercise [ 43 ].

Childs et al. A resistance training-related study conducted by Lafay et al. However, similar to the current study, Lafay et al. The strengths of this particular study revolve around the analysis of a large cohort of muscle soreness, performance, muscle damage, inflammatory, and oxidative damage measures to contribute a comprehensive analysis to the existing body of published literature.

This type of comprehensive hemodynamic analysis has not been conducted in a tart cherry supplement study paired with resistance exercise. Further, the current study employed one of the largest subject cohorts among recent studies examining polyphenolic, vitamin, or NSAID supplementation effects on performance and related hemodynamic markers.

The utilization of this supplement within the free-living resistance trained population demonstrated its effectiveness under normative training, diet, and performance conditions. The ease associated with consuming an encapsulated powdered supplement versus a potentially inconvenient or unpalatable juice most likely enhanced subject compliance with supplementation.

Potential limitations and weakness of the current study should also be considered. The placebo-control matched design of this study was effective in equalizing study subject exposure to the resistance protocol irrespective of supplement group, however compared to a cross-over design, there might have been some variability associated with subject pairing.

Due to the large number of hemodynamic markers measured in this study, the five selected time points of blood draws over the course of the experimental period may have not captured the entire pharmacokinetic profile for each marker.

Despite controlling h training activity and NSAID intake with a h fast before each session, nutritional intake and hydration status of each subject was not controlled nor tested. Differences in nutrition and hydration among study subjects could have been a potential source of hemodynamic marker or performance measure variability in a cohort of this size.

Further, the hour NSAID ingestion limitation may not have been a sufficient washout time for all NSAID-type medications considering the large range in reported half-life of common NSAIDs 1.

The major overriding strengths of this study are that this is the first practical study to be conducted surrounding an acute bout of strength exercise incorporating significant muscle mass recruitment and it is the first study to be conducted utilizing a powdered form of cherries rather than a juice or concentrate.

The current study demonstrated that consumption of a Montmorency powdered tart cherry supplement 7-d before, the day of, and 2-d after completing a single bout of high volume, high-intensity resistance exercise, appears to be an effective dietary supplement in reducing muscle soreness across the most biomechanically loaded region of the quadriceps near the distal patellar attachment and markers of muscle catabolism in resistance trained individuals.

Short-term supplementation with powdered tart cherry surrounding a single bout of resistance training did not demonstrate any definitive effect on markers of oxidative damage or inflammation. Due to the inconclusive oxidative damage and inflammatory evidence, mechanisms of short-term powdered tart cherry and other related phytochemical-containing nutritional supplements surrounding bouts of high intensity, anaerobic and resistance exercise need to be further investigated.

Additional examination of powdered tart cherry supplementation with other forms of exercise that are known to promote a more pronounced effect on inflammation and oxidative stress e.

endurance exercise is also needed. However, the initial effectiveness in reducing perceptions of muscle soreness and markers of muscle catabolism in resistance-trained men demonstrates that powdered tart cherry supplementation provides similar benefits as previously studied tart cherry juices or concentrates following acute bouts of lower body strength-based exercise.

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Prostaglandins and the control of muscle protein synthesis and degradation. Prostaglandins Leukot Essent Fat Acids. Mikkelsen U, Schjerling P, Helmark IC, Reitelseder S, Holm L, Skovgaard D, et al. Local NSAID infusion does not affect protein synthesis and gene expression in human muscle after eccentric exercise.

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GIVE YOUR BODY TIME TO FEEL RESULTS. WELLNESS OVER TIME. Take Ownership Over Your Health. Start Taking Fewer NSAIDS. Give Your Body Time To Feel Results. Inflammation Support.

Antioxidant Protection. Arthritis Pain Relief. Addressing Root Causes. A Commitment To Your Health. Wellness Over Time. Related Articles. Why Dr. Meredith Recommends Tart Cherry Extract March 24, Meredith Recommends Tart Cherry Extract March 24, What Are Tart Cherries?

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Tart Cherry Juice vs Tart Cherry Extract October 13, One Simple Ingredient For Increased Wellness. HEALTH GOAL 1. HEALTH GOAL 2. REGULATE SLEEPING PATTERNS. HEALTH GOAL 3. PAIN RELIEF. Tart cherries are flavonoid-rich, which helps to protect the body from taking on damage from free radicals.

Daily supplementation can help to promote healthy joint tissue and alleviate painful symptoms of inflammatory conditions. DAILY SUPPORT FOR RECOVERY. Tart cherries are a natural daily supplement with no known side effects.

Take daily as directed for improved health and wellness! GENERAL WELLNESS. Tart cherries are rich in vital nutrients like high concentrations of flavonoids that help speed up your recovery so you feel your best. Natural Ingredients. Our products are packed with natural ingredients that you can trust to effectively relieve your pain, support your health, and contribute to healthy aging.

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These cells occur naturally in our bodies and also come from exposure to various hazards, such as pollution, cigarette smoke and other harmful chemicals.

Antioxidants are also the main reason that professional athletes have even been known to sing the praises of tart cherry juice.

They believe it may soothe muscle pain and help reduce inflammation following workouts. Tart cherries also contain both melatonin — a hormone produced by the brain that controls our sleep-wake cycle — and tryptophan — a protein that helps the body produce melatonin. So, more research is needed to determine if these health claims can be applied to the population as a whole.

Gout is a type of arthritis inflammation caused by a high level of uric acid in the blood. It results in severe pain in one or more joints — usually in the big toe. Some research has shown that antioxidant-rich anthocyanins in tart cherries can reduce the amount of uric acid in the body, thereby reducing the flare-ups of gout symptoms.

However, more research is needed to determine whether there is enough evidence for using tart cherry juice for inflammation relief related to gout and other forms of arthritis. What may surprise some folks is that consuming tart cherry juice does have potential side effects. And weight gain can occur as a result of extra calories from drinking excessive amounts of juice and the added sugar found in many brands of tart cherry juice.