Tart Cherries for Arthritis: Benefits, Dosage, and What to Expect

In Greek, the word arthritis means "disease of the joints". [25]

Its hallmark symptoms include joint pain, inflammation, and swelling.

Arthritis can be incredibly debilitating, which is why many people look for remedies to ease discomfort and help them lead normal, healthy lives.

One such natural remedy is tart cherries. 

You might be wondering: do tart cherries really help with arthritis symptoms? How much to take? And what form of tart cherry is best?

This article covers all of that. 

We'll also share how combining tart cherries with other targeted supplements can provide broader, longer-lasting support. 

Make sure to read on!

Do Tart Cherries Help Relieve Arthritis Pain?

The short answer is: tart cherries may indeed support joint health to a certain extent. That said, evidence on their effectiveness for arthritis is still emerging, and not all studies agree.

A number of clinical trials report significant benefits in arthritis from tart cherry consumption.

On the other hand, some research shows that their benefits can wear off after several months of daily use.

Other studies found little to no reduction in arthritis symptoms from consuming tart cherries compared to a placebo. [1, 2, 3]

Here's a more detailed look...

The Unique Antioxidant Combination in Tart Cherries

Tart cherries are rich in polyphenols, including anthocyanins and hydroxycinnamic acid. Anthocyanins, which give tart cherries their red color, are a key component delivering its anti-inflammatory effects. [4]

Tart cherries are also a source of vitamin C, a nutrient crucial for supporting our immune health.

• Interestingly, tart cherries contain a unique combination of flavonols and chlorogenic acid. These antioxidants are often found separately in different foods. For example, flavonols are inside many fruits and vegetables, while chlorogenic acid is concentrated in coffee. [5, 6]

According to research published in the Scandinavian Journal of Medicine & Science in Sports, tart cherries may offer a natural alternative to NSAIDs for supporting joint comfort, due to their anti-inflammatory properties. [7]

Are you an athlete or fitness enthusiast? Tart cherries might be worth a try. Clinical trials and sports medicine literature suggest they support post-workout recovery and ease soreness by reducing oxidative stress and inflammation. [8]

Tart Cherry Juice Benefits for Inflammation

Tart cherry juice is often made from Montmorency cherries, a type of sour cherry known for its health benefits. These benefits include antioxidant properties and anti-inflammatory effects, and support for joint health and sleep quality. [4, 10]

A number of clinical trials have reported reductions in pain and stiffness from drinking tart cherry juice. [4, 11]

1. In a small study, women with osteoarthritis had decreased levels of C-reactive protein after drinking a 10.5-ounce bottle of tart cherry juice twice daily for 21 days. [12]
2. Another small clinical trial found that adults who drank tart cherry juice every day had better mobility and reduced joint pain scores. [13]

But not all studies show consistent results. In a double-blind, placebo-controlled trial involving 66 adults with knee osteoarthritis, initial benefits of drinking tart cherry juice wore off after 4 months. [1]

In another study with 58 people with mild to moderate knee osteoarthritis, cherry juice wasn't significantly better at relieving symptoms than a placebo. [3]

What does this tell us? More research is needed to better understand how effective tart cherries are, and who might benefit the most.

• Did you know? Tart cherry juice is often called Montmorency cherry juice. However, don't mix it with general cherry juice, which can be made from other varieties like sweet cherries. [4]

Best Ways to Take Tart Cherries for Arthritis Inflammation & Pain

When it comes to available forms of tart cherries, you have four options:

1. Fresh tart cherries
2. Tart cherry juice
3. Tart cherry concentrate
4. Tart cherry supplements

What's the difference between number two and three? Simply put, removing water from tart cherry juice creates a more potent tart cherry juice concentrate.

Here's a more detailed comparison:

Fresh Cherries vs. Tart Cherry Juice Blend vs. Supplements — Which is Better?

Fresh cherries are best in summer. You can often find processed variants at your local grocery store year-round, but they can differ in quality and amounts of added sugar.

While this can be a tasty way to reap their antioxidant benefits, some people find it challenging to keep consuming enough tart cherries every day in the long run.

• To easily add more cherries to your diet, try mixing them into yogurt, oatmeal, or smoothies, or enjoy them as a snack to increase your intake and support arthritis relief.

With that said, some people find drinking tart cherry juice more convenient than eating cherries.

When choosing tart cherry juice, be sure to review the nutrition label to monitor sugar content, especially if you have dietary concerns or need to limit your sugar intake.

For others, tart cherry supplements are the most convenient option. The biggest advantage is that supplements don't have the significant calories and sugar found in tart cherry juices. [14]

Tart Cherry Supplement Benefits

Provided they contain preserved nutrients, quality tart cherry supplements can help you with [4, 11, 14]:

• Improved sleep - Tart cherries are a natural source of melatonin, which helps regulate the sleep-wake cycle and promote cell health, both of which play a role in managing inflammation.
• Athletic recuperation. - The polyphenols in tart cherries have the potential to reduce muscle pain and accelerate recovery in runners, gym goers, and professional athletes.
• Gout support - Multiple studies have found that regular intake of tart cherries and cherry juice may reduce uric acid levels (specifically plasma urate), supporting gout symptom relief and potentially contributing to fewer gout flare ups.

What's more, compared to other forms, tart cherry supplements may contain higher levels of antioxidants like quercetin. [10]

How Many Tart Cherries for Arthritis Relief?

The recommended single serving is 237 mL of tart cherry juice or 15 mL of concentrate. [8]

Most studies suggest consuming cherry juice equivalent to about 100 to 180 tart cherries per day.

Performance Lab® Sleep provides 500 mg of CherryPURE® — a 50:1 concentrated extract from whole Montmorency tart cherry — per daily serving.

How Fast Do Tart Cherries Work for Arthritis?

How quickly tart cherries support joint comfort in arthritis depends on factors like whether you take them with food or on an empty stomach.

Generally speaking, tart cherries may lower markers of inflammation and oxidative stress within several hours of consumption. [15]

Who Shouldn't Take Tart Cherry Supplements?

While tart cherries are generally considered safe, people with chronic kidney disease should avoid concentrated tart cherry juices or supplements without their physician's approval. [16]

Additional Potential Benefits of Tart Cherries

Consuming cherries can promote healthy blood lipids, cognitive function, mental energy, and sustained attention in middle aged and possibly older adults. [9] This is linked to fruit's ability to reduce oxidative stress.

Emerging research also shows that tart cherries can positively contribute to blood sugar regulation and diabetes support. [4]

One cup of tart cherry juice (240 ml) contains about 360 mg of potassium, an electrolyte needed for muscle function and overall health. [17]

Beyond Tart Cherries: Other Natural Options for Joint Support

Other antioxidant-rich foods, such as grapes and red wine, contain beneficial polyphenols like resveratrol, which have been linked to reduced inflammation and may promote cardiovascular health. [18]

The following supplements can also be added to your routine to assist with joint mobility and relieve pain: [19, 20, 21, 22, 23, 24]:

• Turmeric (Curcumin)
• Omega-3
• Glucosamine and Chondroitin
• Boswellia Serrata (Indian Frankincense)
• Collagen Peptides
• Vitamin D

What is the Best Supplement to Combine With Tart Cherries for Arthritis?

Tart cherries are one option to boost joint comfort, but combining them with other targeted supplements can take it a step further.

Performance Lab® Flex is a plant-based formula designed to nourish joints, ease discomfort, and promote long-term mobility.

Featuring a blend of study-backed nutrients and herbal extracts, Performance Lab® Flex delivers:

• Gentle, daily doses for safe joint care
• Anti-inflammatory ingredients like turmeric (curcumin) and Boswellia
• Joint protection and flexibility aid

Shop Performance Lab® Flex

If you want to combine Flex with a high-quality tart cherry extract, consider Performance Lab® Sleep, which is designed to promote healthy rest of the body and mind. With magnesium and freeze-dried whole tart cherry powder, Sleep complements Flex with additional soothing, anti-inflammatory benefits.