Tart Cherry Extract for Inflammation: Can It Ease Joint Pain, Stiffness, and Aid Recovery?

Is tart cherry extract really effective for inflammation? How should you take it? And is it safe for daily use?

If these questions are on your mind, this is your one-stop guide to all things tart cherry and inflammation.

We'll dissect how it works, explore the studies, explain who tart cherry extract is best for (and who might want to avoid it), and reveal one key insight to ensure you get real results.

Key Takeaways

• Research on tart cherry extracts (specifically, powders) is still emerging. That said, tart cherries have shown potential to decrease inflammation and promote joint comfort. [5, 6]
• High in polyphenols with anti-inflammatory and antioxidant properties, they may help reduce joint stiffness, improve muscle recovery, support cognition, and promote better sleep. [5]
• These benefits are believed to be the result of tart cherry's inhibitory activities on COX enzymes and the suppression of the NF-kB pro-inflammatory pathway. [5, 7]
• Capsules offer a convenient way to get consistent daily doses, minus the sugar.
• While tart cherries are generally safe, people with sensitive digestion and chronic kidney disease should get a go-ahead from their doctor before taking a supplement or other concentrated form.
• For best quality, look for a standardized tart cherry extract like CherryPure® (found in our Performance Lab® Sleep) to support restful sleep and inflammation relief.

What is Tart Cherry Extract?

As the name implies, tart cherry extract is a concentrated form of Montmorency cherry, derived from the fruit's skin and typically sold as a powder or capsule.

In recent years, an increasing amount of research and anecdotal reports have linked tart cherry extracts with benefits for joint health and inflammation. [9]

While sour and sweet cherries both have health benefits, we'll be focusing on tart cherries in this guide. Their unique antioxidant and anti inflammatory properties may promote:

• Muscle recovery
• Better sleep
• Healthy aging

Tart cherry supplements come in different forms, with juices, capsules, and powders being the most common.

• Did you know? Most Montmorency tart cherries are grown in the U.S. and Canada.

While studies often use cherry juices, some people prefer supplements to avoid sugar and for easier dosing and storage.

Does Tart Cherry Extract Help with Inflammation and Oxidative Stress?

Tart cherries are abundant in antioxidants like anthocyanins, phenolic acids, and flavonols. These compounds are known for their anti-inflammatory effects. [26]

But what makes tart cherries stand out is their high content of both flavonols and chlorogenic acid. Typically, these antioxidants are found separately in different foods. [29]

• Flavonols are found in various fruits and vegetables, while chlorogenic acid is concentrated in coffee.

These antioxidants are believed to be, in large part, responsible for tart cherry’s benefits for joint pain, arthritis support, and post-exercise recovery, as often seen in tart cherry groups across clinical trials.

If we dig deeper, we see that the underlying mechanisms involve the modulation of oxidative stress and inflammation pathways by bioactive compounds such as anthocyanins and polyphenols. [9, 10] Which leads us to our next point.

How Does Tart Cherry Extract Work? (Anti-Inflammatory Properties Explained)

Findings suggest that tart cherries may ease inflammation in several ways [5, 7, 9, 10, 28]:

1. Studies show that sour cherry phenolics inhibit pro-inflammatory enzymes such as COX-1 and COX-2. What’s interesting is that these same enzymes are targeted by non-steroidal anti-inflammatory drugs (NSAIDs). [11]
2. Tart cherry extract also plays a role in the suppression of chronic inflammatory pathways in the body, such as NF-kB. Moreover, it may lower levels of inflammatory markers such as tumor necrosis factor and C-reactive protein, both of which are associated with chronic inflammation and poor metabolic health. [5, 22]
3. As we've previously touched upon, the antioxidants in tart cherries neutralize harmful free radicals, helping to decrease oxidative stress which is directly linked to inflammatory states.

Because of these effects, tart cherries can be helpful in different types of arthritis, and may reduce pain in some people. [9]

Tart Cherry Extract for Gout and Joint Pain: What do Studies Say?

Gout is a type of arthritis that causes sharp and intense pain in joints. The most commonly affected joints are ankles and big toes.

Gout happens when too much uric acid builds up in the body (a waste product), which leads to the development of crystals that trigger the pain.

Multiple studies have looked into the link between tart cherries and gout.

Some have found that tart cherries may assist in gout relief by reducing uric acid levels and soothing joint inflammation. [12]. Others noted no reduction in uric acid in the body. [30]

That said, overall research findings are more in favor than against.

Other Forms of Arthritis

Tart cherries have also been studied for benefits in osteoarthritis — a condition manifesting as joint pain and stiffness due to cartilage loss. [6]

They may provide support in other cases of inflammatory arthritis (in addition to gout). This type of arthritis comes with symptoms like active inflammation, redness, pain, and swelling in the joints. [12]

More Than Inflammation: Other Benefits of Tart Cherry Juice & Extracts

Due to their wide range of potential benefits, tart cherries are sometimes dubbed as “superfood.” And while they might deserve this status due to promising early research, findings are not yet conclusive.

Here’s what research so far shows:

Muscle Recovery & Athletic Performance Support

Numerous athletes and fitness enthusiasts use tart cherries to support recovery and muscle pain relief. [17] While research findings are mixed, they lean towards supporting these uses.

1. A 2021 meta-analysis looked at 14 studies on tart cherry supplements for muscle recovery after hard workouts. The results? Participants experienced faster muscle strength recovery and less muscle soreness. Tart cherry supplements were especially helpful for jump height recovery, and modestly beneficial for sprint time. [3]
2. Another review published in Scandinavian Journal of Medicine & Science in Sports in 2022 introduced the idea of “precovery”. The authors suggested that drinking tart cherry juice several days before intense exercise can speed up muscle function recovery, and could be more effective than taking it after exercise. Interestingly, this particular review found that powders and capsules weren’t as effective as tart cherry juice. [13]
3. A 2025 meta-analysis looked at 10 clinical trials on tart cherries and athletic performance and recovery. They found that tart cherry juice consumption reduced inflammation and enhanced muscle strength in participants by about 9%. The authors noted that sour cherry juice supplementation may improve muscle function and some inflammatory biomarkers in exercise-induced muscle damage. [14]

Sleep Support & Overnight Recovery from Inflammation

Montmorency tart cherries naturally contain melatonin, an important hormone that helps regulate your sleep-wake cycle. [15]

While the human brain produces melatonin on its own, some people may benefit from supplementation.

If good sleep seems out of reach — due to joint discomfort, restless thoughts, or other reasons — natural melatonin from cherries can support sleep onset, quality, and duration. [16]

Furthermore, the phenolic compounds and other antioxidants in tart cherries support the relief from inflammation and pain, which can further help your body and mind rest. [18, 19]

The key point is: tart cherries may contribute to deep, restorative sleep, which is crucial for recovering from soreness and injuries as well as reducing systemic inflammation. [20, 21]

Heart, Metabolic & Cognitive Health Benefits

Tart cherries have been shown to positively influence cardiovascular health, including supporting normal cholesterol and triglyceride levels. [22, 23]

They may also contribute to an improvement in metabolic syndrome and obesity-related inflammation. [24, 25]

While there is a need for robust human clinical trials, animal research looks promising.

Studies using a high-fat diet in obesity prone rats have demonstrated that obesity prone rats fed tart cherry powder show reductions in metabolic risk markers and inflammation. This highlights the potential of tart cherries to help ease the adverse effects of a high-fat diet in these animal models. [27]

Studies point at cognitive benefits, as well. The antioxidants in tart cherries may help reduce brain fog and provide support in neurodegenerative conditions. [5]

In a 2022 trial published in the British Journal of Nutrition, polyphenol-rich tart cherries improved sustained attention and reduce mental fatigue during periods of high cognitive demand. [1]

Tart Cherry Extract Dosage for Inflammation: How Much Should You Take?

Studies have used 200-1,000 mg/day of tart cherry powder or extract. However, more isn't necessarily better with tart cherries — research on muscle recovery and performance found that lower dosages worked just as well. [2, 3]

Performance Lab® Sleep delivers 500 mg of CherryPURE® 50:1 Montmorency tart cherry extract — equal to 25 g of whole cherries per serving.

How Long Does it Take for Tart Cherry Pills to Work?

Tart cherry can start exerting its anti-inflammatory and antioxidant effects within several hours of consumption. [4]

Naturally, the speed of absorption varies from person to person. Taking the supplement on an empty stomach may help it work faster. On the other hand, people with sensitive digestion should consider taking it with food.

When to Take Tart Cherry Capsules: Morning or Night?

For general anti-inflammatory benefits, take a tart cherry supplement daily and consistently, at any time of the day that works best for you.

For muscle recovery, start taking it several days before heavy training or a competition. If you train hard most days, taking it before the workout may be helpful.

For sleep support, 30-60 minutes before bed.

Who Should Not Take Tart Cherry Extract?

Tart cherries are generally considered safe. Most people can take them without experiencing major side effects.

However, diabetics and people with metabolic concerns should avoid the high sugar content of tart cherry juice.

Supplements avoid the sugar issue, but concentrated extracts with doses of 1,000+ mg/day are not well-researched for long-term use and might not be necessary or ideal.

You should consult your physician before taking tart cherry supplements if you're on blood thinners or sedatives — or if you have a condition like chronic kidney disease (CKD). [8]

What Form of Tart Cherry Extract is Best?

Most studies that we have available have focused on tart cherry juice benefits. Clinical trials on powders and extracts are still emerging, and mostly revolve around supporting training recovery and post-workout inflammation management. Tart cherry juice may be a good option for those looking for a sweet drink, although it's important to be aware of the potentially high sugar content.

Overall, tart cherry capsules are the most convenient option. They can help you avoid sugar from tart cherry juice concentrate, and it's easier to achieve the optimal dose compared to eating high quantities of cherries daily. Standardized capsules offer reliable, precise dosing, so you know exactly how much you're taking.

Conclusion: The Best Tart Cherry Combo for Reducing Inflammation, Better Recovery, and Joint Support

Tackling inflammation early can make a big difference, whether you're looking to improve your performance and recovery, or simply want to walk through life with less pain and stiffness in your joints.

Tart cherry extract is worth looking into, but if you want to take it a step further, try combining it with other research-backed joint nutrients for a synergistic boost.

Our top recommendation for tart cherry capsules? Performance Lab® Sleep — a clean, multi-functional formula with magnesium and CherryPure® extract for supporting both sleep and inflammation.

Combine it with Performance Lab® Flex, a plant-based joint supplement specifically designed for safe, daily joint support. Flex features a blend of OptiMSM®, Phytodroitin™ chondroitin, AprèsFlex® Boswellia, and CurcuWIN® curcumin. It stacks well with Sleep to support joint health, cell renewal, and overnight inflammation relief.

Shop Performance Lab® Flex

Further reading: Benefits of Glucosamine