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, chronic inflammation, and swelling.

Arthritis can be incredibly debilitating, which is why many people look for ways to naturally manage pain and help them lead normal, healthy lives.

One such natural remedy is tart cherries. 

You might be wondering: are cherries good for arthritis symptoms? How much to take? And what form of tart cherry is best?

This article covers all of these questions.

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

Make sure to read on!

Pair tart cherries with advanced joint nutrition for long term comfort

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Includes study-backed joint ingredients such as turmeric, Boswellia, glucosamine, and more for broad joint support.

Gentle daily doses designed for long term use alongside lifestyle changes like tart cherry intake.

Plant-based, clean-label capsules that fit easily into a joint health stack with tart cherry supplements or Sleep.

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Can Tart Cherries Help With Arthritis Pain Relief?

Tart cherries may support joint health and comfort; the evidence is mixed but promising. Studies on their role in arthritis are still emerging, and not all evidence supports all their uses.

Research from Oregon Health scientists like Kerry Kuehl, M.D., suggests tart cherry juice may help reduce inflammatory markers linked to arthritis. [26]

A 2025 double-blind, placebo-controlled study found that supplementing tart cherry extract can reduce the levels of CRP -- a common marker of inflammation in the body. The study authors found that the effect wasn't immediate, but it appeared after some days of continued supplementation. [28]

However, other research shows that tart cherry benefits can wear off after several months of daily consumption, showing us that results can vary between people and studies.

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 a potentially powerful anti-inflammatory benefit. [4] Anthocyanins can inhibit pain and swelling-promoting enzymes. [27]

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

• 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 be helpful for 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 in active adults 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 tart cherries are usually available in summer. You can find processed forms at grocery stores 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 joint-friendly snack.

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, which plays an important 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 attacks 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. However, Arthritis Foundation mentions that cherries are high in fructose, which can be a problem if you're at risk of diabetes, though this is easily avoided with cherry supplements.

What's more, compared to other forms, tart cherry supplements may contain concentrated extracts of specific antioxidants. [10]

Tart Cherry Arthritis Dosage

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If you have kidney or gut issues, avoid concentrated tart cherry extracts, juices, and supplements without your doctor's approval.

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

Multiple studies were using cherry juice equivalent to about 100 to 180 tart cherries per day. Put another way, the single serving commonly used in studies is about 8-12 ounces of tart cherry juice or 1-2 tablespoons of concentrate twice daily. 

That said, there is no "official" optimal dosage for tart cherry juices and extracts. The studies on its optimal dosage are limited, effects vary from person to person, and the dose also depends on the type of cherry used and other factors.

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?

Some studies suggest short-term changes in inflammatory markers after consumption of tart cherries; more specifically, within several hours of consumption. [15]

This comes with a big caveat, though. How quickly tart cherries work depends on factors like whether you take them with food or on an empty stomach. Also, tart cherries can be helpful for some people, while for others, they may not be suitable or work as expected.

Additional Potential Benefits of Tart Cherries

Consuming cherries can promote overall wellness, though its other specific health benefits are not studied enough and seem to be modest at best. 

Some claimed benefits of tart cherries include helping systolic blood pressure and LDL (low density lipoprotein) cholesterol, cognitive function, mental energy, and sustained attention in middle aged and older adults. [9] 

These effects might be due to cherries' ability to reduce oxidative stress. But as with any supplement, your experience may vary.

• Emerging research also shows that tart cherries may influence blood sugar markers in early research. [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

Professional help is the first recommended step in dealing with joint damage, arthritis, and other autoimmune diseases. Taking care of your lifestyle  — sleep, physical movement, diet — is not to be underestimated, though. 

Antioxidant-rich foods such as grapes contain beneficial polyphenols like resveratrol, which have been linked to reduced inflammation and may promote cardiovascular health. [18] Red wine also contains resveratrol, but it's best avoided because it can make things worse.

The following supplements can also be added to your routine to assist with joint mobility and relieve discomfort: [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 Joint Support?

Tart cherries can be helpful, but combining them with targeted supplements will provide broader and deeper support.

Performance Lab® Flex is a plant-based formula designed to nourish joints and promote healthy function and 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
• A Clean Label formula

Shop Performance Lab® Flex

If you want to combine Flex with a high-quality tart cherry extract, we recommend 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 ingredients.

Shop Performance Lab® Sleep