Tart Cherry Juice Side Effects You Must Be Aware Of Before Drinking It
Mulabagal V, Lang GA, DeWitt DL, et al. Anthocyanin content, lipid peroxidation and cyclooxygenase enzyme inhibitory activities of sweet and sour cherries. J Agric Food Chem 2009;57(4):1239-46. View abstract.
TART CHERRY – Uses, Side Effects, and More
Tart cherry (Prunus cerasus), also commonly called tart cherry, is a fruit. The Montmorency tart cherry is the most popular type grown in the U.S.
Tart cherry fruit contains chemicals that might reduce swelling and act as antioxidants. Some tart cherry products are marketed for specific health purposes, but up to 97% of tart cherries grown are used in cooking and baking.
People commonly use tart cherry for muscle soreness after exercise, improving athletic performance, high blood pressure, and other purposes, but there is no good scientific evidence to support most of these uses.
Uses & Effectiveness ?
Possibly Effective for
- Athletic performance. Taking tart cherry by mouth might somewhat improve muscle strength and endurance.
Side Effects
When taken by mouth: Tart cherry fruit and fruit juice are commonly consumed in foods. Tart cherry fruit extract or powder is possibly safe when taken short-term. Some people might have diarrhea after taking tart cherry products. There isn’t enough information to know if tart cherry stems are safe or what the side effects might be.
Special Precautions and Warnings
When taken by mouth: Tart cherry fruit and fruit juice are commonly consumed in foods. Tart cherry fruit extract or powder is possibly safe when taken short-term. Some people might have diarrhea after taking tart cherry products. There isn’t enough information to know if tart cherry stems are safe or what the side effects might be. Pregnancy and breast-feeding: Tart cherry fruit is commonly consumed in foods. There isn’t enough reliable information to know if medicinal amounts of tart cherry fruit or stems are safe. Stay on the safe side and stick to tart cherry fruit in food amounts.
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Interactions ?
We currently have no information for TART CHERRY overview .
Dosing
Tart cherry is available in many different forms, including the whole fruit, juice, juice concentrate, powder, and extract. Tart cherry juice is commonly consumed by adults in doses of 240-480 mL by mouth daily. Speak with a healthcare provider to find out what type of product and dose might be best for a specific condition.
REFERENCES:
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Gao R, Chilibeck PD. Effect of tart cherry concentrate on endurance exercise performance: a meta-analysis. J Am Coll Nutr 2020:1-8. doi: 10.1080/07315724.2020.1713246. View abstract.
Gholami A, Amirkalali B, Baradaran HR, Hariri M. The beneficial effect of tart cherry on plasma levels of inflammatory mediators (not recovery after exercise): A systematic review and meta-analysis on randomized clinical trials. Complement Ther Med. 2022 Sep;68:102842. View abstract.
He YH, Zhou J, Wang YS, et al. Anti-inflammatory and anti-oxidative effects of cherries on Freund’s adjuvant-induced arthritis in rats. Scand J Rheumatol 2006;35(5):356-8. View abstract.
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Hillman AR, Chrismas BCR. Thirty days of Montmorency tart cherry supplementation has no effect on gut microbiome composition, inflammation, or glycemic control in healthy adults. Front Nutr. 2021;8:733057. View abstract.
Hillman AR, Uhranowsky K. Acute Ingestion of Montmorency Tart Cherry Reduces Serum Uric Acid but Has no Impact on High Sensitivity C-Reactive Protein or Oxidative Capacity. Plant Foods Hum Nutr. 2021;76(1):83-89. View abstract.
Homoki J, Gyémánt G, Balogh P, et al. Sour cherry extract inhibits human salivary a-amylase and growth of Streptococcus mutans (a pilot clinical study). Food Funct. 2018;9(7):4008-4016. View abstract.
Hooper DR, Orange T, Gruber MT, Darakjian AA, Conway KL, Hausenblas HA. Broad Spectrum Polyphenol Supplementation from Tart Cherry Extract on Markers of Recovery from Intense Resistance Exercise. J Int Soc Sports Nutr. 2021;18(1):47. View abstract.
Howatson G, Bell PG, Tallent J, et al. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr 2011;51:909-16. View abstract.
Howatson G, McHugh MP, Hill JA, et al. Influence of tart cherry juice on indices of recovery following marathon training. Scand J Med Sci Sports 2010;20(6):843-52. View abstract.
Johnson SA, Navaei N, Pourafshar S, et al. Effects of Montmorency Tart Cherry Juice Consumption on Cardiometabolic Biomarkers in Adults with Metabolic Syndrome: A Randomized Controlled Pilot Trial. J Med Food. 2020 Dec;23(12):1238-1247. View abstract.
Juhasz B, Kertesz A, Balla J, et al. Cardioprotective effects of sour cherry seed extract (SCSE) on the hypercholesterolemic rabbit heart. Curr Pharm Des 2013;19(39):6896-905. View abstract.
Kang SY, Seeram NP, Nair MG, Bourquin LD. Tart cherry anthocyanins inhibit tumor development in Apc(Min) mice and reduce proliferation of human colonic cancer cells. Cancer Lett 2003;194(1):13-9. View abstract.
Keane KM, Bailey SJ, Vanhatalo A, Jones AM, Howatson G. Effects of Montmorency tart cherry (L. Prunus Cerasus) consumption on nitric oxide biomarkers and exercise performance. Scand J Med Sci Sports. 2018;28(7):1746-1756. View abstract.
Keane KM, Bell PG, Lodge JK, et al. Phytochemical uptake following human consumption of Montmorency tart cherry (L. Prunus cerasus) and influence of phenolic acids on vascular smooth muscle cells in vitro. Eur J Nutr 2016;55(4):1695-705. View abstract.
Keane KM, George TW, Constantinou CL, et al. Effects of Montmorency tart cherry (Prunus cerasus L.) consumption on vascular function in men with early hypertension. Am J Clin Nutr 2016;103(6):1531-9. View abstract.
Kim DO, Heo HJ, Kim YJ, et al. Sweet and sour cherry phenolics and their protective effects on neuronal cells. J Agric Food Chem 2005;53(26):9921-7. View abstract.
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Kimble R, Keane KM, Lodge JK, Cheung W, Haskell-Ramsay CF, Howatson G. Polyphenol-rich tart cherries (Prunus Cerasus, cv Montmorency) improve sustained attention, feelings of alertness and mental fatigue and influence the plasma metabolome in middle-aged adults: a randomised, placebo-controlled trial. Br J Nutr. 2022 Feb 3:1-12. View abstract.
Kimble R, Keane KM, Lodge JK, Howatson G. The Influence of Tart Cherry (Prunus cerasus, cv Montmorency) Concentrate Supplementation for 3 Months on Cardiometabolic Risk Factors in Middle-Aged Adults: A Randomised, Placebo-Controlled Trial. Nutrients. 2021;13(5):1417. View abstract
Kirakosyan A, Seymour EM, Urcuyo Llanes DE, et al. Chemical profile and antioxidant capacities of tart cherry products. Food Chem 2009;115(1):20-5.
Kuehl KS, Perrier ET, Elliot DL, Chesnutt JC. Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial. J Int Soc Sports Nutr 2010;7:17. View abstract.
Kupusarevic J, McShane K, Clifford T. Cherry gel supplementation does not attenuate subjective muscle soreness or alter wellbeing following a match in a team of professional rugby union players: a pilot study. Sports (Basel) 2019;7(4). pii: E84. doi: 10.3390/sports7040084. View abstract.
Lamb KL, Ranchordas MK, Johnson E, Denning J, Downing F, Lynn A. No effect of tart cherry juice or pomegranate juice on recovery from exercise-induced muscle damage in non-resistance trained men. Nutrients. 2019;11(7). pii: E1593. View abstract.
Levers K, Dalton R, Galvan E, et al. Effects of powdered Montmorency tart cherry supplementation on acute bout of intense lower body strength exercise in resistance trained males. J Int Soc Sports Nutr 2015;12:41. View abstract.
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Lynn A, Mathew S, Moore CT, et al. Effect of a tart cherry juice supplement on arterial stiffness and inflammation in healthy adults: a randomised controlled trial. Plant Foods Hum Nutr 2014;69(2):122-7. View abstract.
Mahmoud F, Haines D, Al-Awadhi R, et al. Sour cherry (Prunus cerasus) seed extract increases heme oxygenase-1 expression and decreases proinflammatory signaling in peripheral blood human leukocytes from rheumatoid arthritis patients. Int Immunopharmacol 2014;20(1):188-96. View abstract.
Mahmoud FF, Al-Awadhi R, Haines DD, et al. Sour cherry seed kernel extract increases heme oxygenase-1 expression and decreases representation of CD3+TNF-alpha+ and CD3+IL-8+ subpopulations in peripheral blood leukocyte cultures from type 2 diabetes patients. Phytother Res 2013;27(5):767-74. View abstract.
Martin KR, Coles KM. Consumption of 100% tart cherry juice reduces serum urate in overweight and obese adults. Curr Dev Nutr 2019;3(5):nzz011. doi: 10.1093/cdn/nzz011. View abstract.
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Tart Cherry Juice Side Effects You Must Be Aware Of Before Drinking It
Juice made from tart cherry has the bitter taste due to the certain antioxidants which produce the anti-inflammatory effects.
It’s also known that tart cherry juice is capable of reducing the inflammation and pains that are associated with chronic arthritis inflammation and exercise.
Although this juice is very healthy and offers lots of the natural health benefits, there are some potential tart cherry juice side effects you should be aware of when drinking this juice.
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Benefits of drinking tart cherry juice
One of the most widely known and the biggest benefit for drinking tart cherry juice is its beneficial effect in maintaining good joint function.
The tart cherry contains numerous natural antioxidants and other healthy compounds, such as potassium, melatonin, anthocyanins, and so on. These compounds have a variety of synergistic benefits.
The next widely known benefit of tart cherry juice is addressed to the high level of melatonin in this fruit juice, since the tart cherry is one of the top sources when it comes to the naturally occurring melatonin.
As you might know, this compound is good for restful night’s sleep. There’s approximately 100ng’s of melatonin in the cherry juice concentrate, while the cherry powder contains about 137ng’s of melatonin.
Another great benefit of tart cherry juice is its ability to reduce sore muscles arising from physical exercise. It is believed that potassium, a compound which is found in this fruit, contribute to relieving muscle soreness and joint pain. If you have sore muscles, you should consider drinking this juice in order to relieve the pain.
Possible tart cherry juice side effects
Now we have found out more about the main natural benefits . These effects are less dangerous than those caused by anti-inflammatory medications (such as aspirin) and pharmaceutical drugs used to relieve pain and/or inflammation.
Regular use of these medications may cause heart failure, kidney damage, and certain gastrointestinal problems.
What about tart cherry juice?
The tart cherry juice contains a small amount (about 15 mg) of fructose, a naturally occurring hexose sugar, so people who suffer from diabetes should avoid this juice.
For that reason, those watching their sugar intake need to consider using the cherry capsules that contain less than 1 mg of this sugar instead of drinking the tart cherry juice.
Besides, you can also gain weight if you drink tart cherry juice on a daily basis, as one cup of this juice contains about 140 calories.
This is especially true if you consume tart cherry juice in large quantities. Therefore, you shouldn’t overdo it. You might ask how much you should drink it per day. Well, one glass of tart cherry juice per single serving is the upper limit you should be drinking. Do no drink more than two glasses per day!
However, the main tart cherry juice side effects include a stomach ache, abdominal discomfort, and diarrhea. That’s because tart cherry juice contains a high sorbitol content in its composition, Baylor College of Medicine reveals.
Sorbitol is a sweet crystalline compound that can deteriorate irritable bowel syndrome in humans and aggravate so-called bacterial overgrowth syndrome. Although bacterial overgrowth is often associated with some digestive system issues (e.g. diarrhea, gas, bloating, and constipation), it isn’t recognized by conventional medicine.
Tart cherry juice contains 45-50 pieces of cherries, which is equivalent to 3 servings of fruit. It may cause upset stomach or additional poundage in some people.
In theory, juice made from tart cherry can interfere with certain medications. People who use blood thinner medications are advised to consult with their doctor regarding tart cherry juice, as the enzyme cyclooxygenase is responsible for thinning the blood.
Those with blood pressure problems should also speak to their doctor before using tart cherry juice, since cyclooxygenase is associated with blood pressure as well.
Final Thought
No need to fear. Despite all of these side effects that may occur in some individuals, the healthy effect of tart cherry juice cannot be disputed when it comes to the protection against injuries that are associated with inflammation.
Because this juice contains phenols, flavanols, and anthocyanins, which are delivered to the muscular tissue, it is able to repel the attack of a variety of pathologies that cause inflammation. In the absence of inflammation, tart cherry juice doesn’t have the analgesic effects.
On the other hand, tart cherry juice side effects are rare and not dangerous. Even when they occur, consequences are not so serious for human health. However, if you are on some specific medications, you need to speak to your health practitioner or doctor in order to avoid possible reactions.
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Tart Cherry Extract: Benefits, Side Effects & Dosage
Tart cherries are also known as Montmorency, dwarf or sour cherries. They are available dried, juiced or frozen. Tart cherry juice often has added sugar for sweetening. The cherries can be boiled to extract the pulp, and then mashed. The supplement is also available in powder form.
Benefits of Tart Cherry Extract
Sour cherries contain vitamins A, B, C and K and lots of fiber. They’re also a good source of copper, magnesium, potassium and manganese. Tart cherries include 20 times more vitamin A than the sweet varieties. They also provide omega-3 and omega-6 fats and are rich in melatonin.
These little nutrition powerhouses aid in recovery after a hard workout. Benefits of tart cherry juice include reducing muscle damage and soreness after exercise (x). In powder form, it also helps reduce muscle soreness after strenuous weight training and prevents muscle loss after a tough resistance workout (x).
Anti-Inflammatory Effects
Oxidative stress creates inflammation, which leads to conditions and diseases such as Parkinson’s, diabetes and heart failure. Being deficient in certain nutrients such as magnesium can be associated with chronic inflammation (x).
Oxidative stress occurs when molecules containing oxygen lose an electron, which makes them very reactive with other molecules in the body. Oxygen molecules that have lost their electron are known as “free radicals.” The human body needs some free radical activity for specific bodily functions. However, having too many free radicals starts damaging the cells. A balance of free radicals and antioxidants is healthy.
Antioxidant Properties
Different types of antioxidants provide various benefits. Tart cherry extract is particularly high in anthocyanins, which are present in red, blue or purple fruits and vegetables. It helps boost antioxidant activity and protect the eyes.
The rich antioxidants present in tart cherry extract assist in reducing inflammation markers for women with osteoarthritis (x). This condition happens when joints become inflamed and break down with usage and time. Copper can also help alleviate arthritis symptoms and promote healthy aging (x).
In addition to their antioxidant properties, these compounds are anti-microbial.
Reduces Uric Acid Levels
Gout is a form of arthritis created when too much uric acid, a waste by-product, builds up in the blood. Tart cherry juice helps keeps uric acid levels low (x).
Helps Brain Functioning
Anthocyanin helps protect brain cells (x). Sour cherry supplements help patients with mild to moderate dementia (x). Studies on rats show that taking tart cherry extract improved their working memory and had lower levels of age-related inflammation (x).
A combination of essential fatty acids plus tart cherry extract helps protect against inflammation for Alzheimer’s disease (x). The condition is often made worse from oxidative stress, so antioxidants are essential to help keep the brain healthy.
Helps with Insomnia
Tart cherry juice has high levels of melatonin, which is known to help with sleep deprivation (x). Melatonin tends to increase with darkness, letting the body know it’s time to sleep. When it becomes light again, the body reduces melatonin production, which signals that it’s time to wake. Tart cherry extract is effective for treating insomnia (x).
Fights Cancer
Studies show that the antioxidants in tart cherries such as anthocyanin help to reduce cancer cells (x).
The vitamin C in sour cherries help suppress colon cancer, and the fiber in the fruit binds to toxins that may cause cancer in the colon. It transports them away from healthy colon cells, thereby reducing the risk of colon cancer (x).
The antioxidants in tart cherry extract accelerate cell death (apoptosis) in human breast cancer cells (x). The vitamin A within it even shows some preventative action against non-Hodgkin’s lymphoma (x).
Heart Health
Tart cherry helps reduce blood pressure (x).
Cholesterol has three components. Low-density lipoprotein (LDL) is ‘bad cholesterol’ and along with triglycerides can build up on the artery walls, causing plaques to form. These plaques make it more difficult for blood to move through the arteries, which raises the risk of heart disease. If left untreated, arteries may become blocked entirely.
Tart cherry extract lowers LDL levels in people living with diabetes and obesity and reduces the risk of cardiovascular diseases (x, x). It also has an anti-thrombotic effect, preventing blood clots from forming in the blood vessels and preventing calcium deposits in the arteries of older adults.
Plays an Important Role in the Functioning of the Immune System
Melatonin is an essential part of the immune system as it helps in the production of white blood cells and the absorption of vitamin A and copper. Copper is necessary for maintaining white blood cells, and a deficiency could lead to more infectious diseases due to the body’s inability to fight off invaders. Tart cherry supplements provide the copper that the body needs for healthy brain functioning, iron absorption and maintaining a healthy thyroid (x).
Good Eye Health
Anthocyanins in tart cherries stimulate blood flow in the eye, which slows down the progression of glaucoma. People with glaucoma have increased pressure inside the eye, which causes gradual vision loss. Melatonin also protects eyes against glaucoma, as well as age-related macular degeneration (AMD) (x).
Vitamin C also helps diminish AMD. Age-related macular degeneration is one of the two leading causes, along with cataracts, of the loss of sight in older adults. The macula in the human eye helps us to see straight ahead in our central vision. AMD damages this part of the eye. The vitamin A present in tart cherry supplement is also crucial for eye health. Adequate vitamin A is necessary to prevent night blindness, cataracts and dry eyes.
Other Benefits
Anthocyanins in tart cherry extract suppress metabolic disorders including weight gain (x). Blood glucose levels are regulated in part by the magnesium found in the fruit. Melatonin present in tart cherries may help heal ulcers and reduce chronic gastroesophageal reflux disease known as GERD (x). Acid reflux occurs when the muscle between the esophagus and stomach relaxes to allow stomach contents back into the esophagus.
Vitamin A found in tart cherry extract protects the lungs, particularly in smokers. Moreover, vitamin K in the extract supports the skin by keeping blood vessels elastic and helps treat rosacea and stretch marks. It also helps to reduce varicose veins (x).
The magnesium in tart cherry supplements helps to reduce migraines, as well as boost exercise performance by decreasing lactic acid. It can even help with depression (x).
Side Effects of Tart Cherry Extract
Some side effects include stomach pain and diarrhea. If you are pregnant or nursing, it is best to stay on the safe side and avoid the supplement. Speak to a doctor before adding any new supplement to your regimen.
Tart Cherry Extract Dosage
The recommended dosage of tart cherry extract is 2,500 mg, daily. Of course, this may vary depending on your health status. Speak with a doctor about the optimal dosage. If he or she suggests a different dosage, it is best to follow their instructions.
The Bottom Line
Tart cherries are beneficial to your health in many ways, and its benefits are plentiful. They support the immune system and the heart. Of course, the antioxidants in the extract protect not only the heart, but also the brain, skin, eyes and muscles. Tart cherry juice can aid in recovery after a hard workout. Sour cherries also contain melatonin, which promotes better sleep and eye health and have compounds that protect against certain kinds of cancer. The extract is available in powder form or as a juice and the recommended dosage of tart cherry extract is 2,500 mg daily.
