Tart Cherries and Cherry Juice: Research on Sleep, Gout and Exercise
What research found on tart cherries and tart cherry juice for sleep, gout and exercise recovery, with the form studied, strength of evidence, sugar and safety points.
Content last updated . This page has not been medically reviewed.
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Gout needs a clinician. Cherries are not a treatment for gout. The NHS advises seeing a GP when gout symptoms appear for the first time or when usual treatments are not helping, and says sudden joint pain and swelling with a very high temperature or feeling shivery could mean an infection inside the joint that needs urgent medical help. [1] Cherry juice contains sugar. The NHS counts unsweetened fruit juice as a source of free sugars and suggests limiting juice and smoothies to 150 ml a day in total (UK advice). [2] For gout, the NHS also says to avoid lots of sugary drinks and snacks. [1]What this page covers
Tart cherries (Prunus cerasus, sour or pie cherries; Montmorency is a well-known variety) are the fruit studied. Many trials use juice, juice concentrate, powder or capsules. We name the form each time, because a result for a concentrate does not automatically apply to fresh, frozen or dried cherries. Sweet cherries, and cherry extracts sold as supplements, are different products. We did not read a source on the traditional use of tart cherry, so we make no claim about it.What research shows
| Question | What the source found | Strength of evidence | Form and people studied |
|---|---|---|---|
| Sleep, overview | A 2025 systematic review of seven interventional studies found three reported better sleep duration, efficiency or onset. It called the evidence limited and varied. [3] | Promising but limited | Different doses, durations and populations [3] |
| Sleep in older adults with insomnia | Compared with placebo, minutes awake after sleep onset improved. Sleep latency, total sleep time and sleep efficiency did not. The effects were considerably smaller than for evidence-based insomnia treatments. [4] | Promising but limited (pilot study) | A tart cherry juice blend, 15 older adults, 2 weeks, crossover [4] |
| Sleep in healthy adults | Urinary melatonin was higher and total sleep time rose. [5] | Promising but limited (small, 7 days) | Tart cherry juice concentrate, 20 adults [5] |
| Gout attacks (observational) | Cherry intake over 2 days was linked to a 35% lower risk of an attack compared with no intake. [6] | Mixed. Observational and self-reported, cannot prove cause | 633 people with gout, cherries or cherry extract [6] |
| Gout, blood urate (trial) | The concentrate had no effect on blood urate, urine urate or flare frequency over 28 days. [7] | No effect shown in this trial | Tart cherry juice concentrate, 50 people with gout [7] |
| Gout, combined product | Blood urate fell about equally on all three study products. A tart cherry and citrate mixture was compared with citrate and with sodium bicarbonate. [8] | Insufficient evidence for cherries alone | A supplement mixture, 282 men starting urate-lowering medicine [8] |
| Muscle soreness after hard exercise | A meta-analysis found a small reduction in soreness, but no significant effect on creatine kinase. [9] | Promising but limited | "Tart cherry supplementation" in studies of strenuous exercise [9] |
Health connections for Tart Cherries
What research links to eating or drinking this food, and how strong the evidence is. Many studies are observational or use juice, powder, oil or extracts rather than the food as eaten; each card says which.
Sleep: overview of studies
Preliminary or mixedA 2025 systematic review of seven interventional studies found three reported better sleep duration, efficiency or onset. The review called the evidence limited and varied.
Supplements: Promising but limited; better designed trials are still needed.
Sleep in older adults with insomnia
Preliminary or mixedIn a small crossover pilot of a tart cherry juice blend (15 older adults, 2 weeks), minutes awake after falling asleep improved compared with placebo; time to fall asleep, total sleep time and sleep efficiency did not. Effects were much smaller than for evidence-based insomnia treatments.
Supplements: Pilot study only; not a replacement for insomnia care.
Sleep in healthy adults and melatonin
Preliminary or mixedIn 20 healthy adults, tart cherry juice concentrate for 7 days was linked to higher urinary melatonin and longer total sleep time.
Supplements: Promising but limited (small, 7 days).
Gout attacks (observational link)
Preliminary or mixedAn observational study of 633 people with gout linked cherry or cherry extract intake over 2 days to a 35% lower risk of an attack. Observation cannot prove cause, and intake was self-reported.
Supplements: Mixed: a randomized trial of concentrate found no effect on flares or urate.
Gout: blood urate in a trial
Preliminary or mixedA trial of tart cherry juice concentrate in 50 people with gout found no effect on blood urate, urine urate or flare frequency over 28 days.
Supplements: No effect shown on urate in this trial.
Gout: combined cherry and citrate product
Not enough evidenceBlood urate fell about equally on all three study products (tart cherry plus citrate, citrate alone, sodium bicarbonate) in 282 men starting urate-lowering medicine, so cherry's own effect cannot be separated.
Supplements: Insufficient evidence for cherry alone.
Muscle soreness after hard exercise
Preliminary or mixedA meta-analysis of tart cherry supplementation found a small reduction in muscle soreness but no significant effect on creatine kinase (a muscle damage marker).
Supplements: Promising but limited; applies to the forms studied.
Medicine interactions: not described in sources read
Not enough evidenceThe sources we read did not describe interactions between tart cherry and medicines. That is not proof there are none; people on gout, sleep or diabetes medicines can ask a pharmacist or clinician.
Supplements: Unknown.
Connected topics
Open a group to see how each topic connects and how strong the evidence is.
Health goals (3)
- Better SleepPreliminary or mixed
A 2025 systematic review found some small studies of tart cherry reported better sleep, but called the evidence limited and varied.
- Muscle RecoveryPreliminary or mixed
A meta-analysis of tart cherry supplementation found a small reduction in soreness after strenuous exercise, with no significant effect on creatine kinase.
- Sleep QualityPreliminary or mixed
Small trials of juice or concentrate reported small changes in some sleep measures; effects in older adults with insomnia were much smaller than for evidence-based treatments.
Body systems (2)
- Blood Sugar SupportDocumented risk
Juice and concentrate contain sugar; the NHS counts unsweetened juice as free sugars, so people with diabetes or prediabetes can ask a clinician before drinking it regularly.
- Sleep & RecoveryPreliminary or mixed
Studied mainly for sleep measures; limited, varied evidence on juice and concentrate.
Body parts (1)
- MusclesPreliminary or mixed
Muscle soreness after strenuous exercise was slightly lower in a meta-analysis of tart cherry supplementation.
Functional actions (1)
- Muscle RecoveryPreliminary or mixed
Small reduction in soreness in trials of tart cherry supplementation around hard exercise; forms studied were supplements, not the plain fruit.
Conditions & symptoms (3)
- InsomniaPreliminary or mixed
A pilot of a tart cherry juice blend in 15 older adults with insomnia showed small changes in one measure (time awake after sleep onset); effects were much smaller than for evidence-based treatments.
- MyalgiaPreliminary or mixed
Meta-analysis found a small reduction in soreness after strenuous exercise with tart cherry supplementation.
- Sleep DisordersPreliminary or mixed
Small studies of juice or concentrate reported some better sleep measures; a 2025 review called the evidence limited and varied.
Documented risks and interactions (2)
- Cherry juice sugar. Unsweetened fruit juice counts as free sugars in NHS guidance, which suggests limiting juice and smoothies to 150 ml a day in total (UK advice). For gout, the NHS also advises avoiding lots of sugary drinks and snacks.
- Gout needs a clinician; urgent signs. Cherries are not a treatment for gout. The NHS advises seeing a GP for first symptoms or when treatment is not helping, and says sudden joint pain and swelling with a very high temperature or shivers could mean a joint infection needing urgent help.
Frequently asked questions
Does tart cherry juice help you sleep?
Small studies reported some better sleep measures, but a 2025 review of seven studies called the evidence limited and varied. [3] In older adults with insomnia, effects were much smaller than for evidence-based insomnia treatments. [4]
Do cherries prevent gout attacks?
Mixed. An observational study linked cherry intake to a lower risk of attacks. [6] A randomized trial of tart cherry concentrate found no effect on flare frequency over 28 days. [7] Gout needs a clinician. [1]
Does tart cherry juice help muscle recovery after exercise?
A meta-analysis found a small reduction in muscle soreness, with no significant effect on creatine kinase. [9]
Is cherry juice high in sugar?
Unsweetened fruit juice counts as free sugars in NHS guidance, which advises no more than 150 ml of juice and smoothies a day (UK advice). [2] We did not read a source giving sugar amounts for specific cherry juice products, so check the label; see Reading food labels.
Are tart cherry capsules the same as the fruit?
No. Results for juice, concentrate, powder or capsules do not carry over to each other or to whole cherries. [9]
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Limits and uncertainty
- Cherry juice and gout point in different directions. An observational study linked cherry intake to fewer attacks, [6] while a randomized trial of concentrate saw no change in urate or flares in four weeks. [7] The trial authors suggest that any effect on flares over a longer time is not likely to work by lowering blood urate. [7]
- Sleep studies are small and short. The 2025 review calls for better designed trials in varied groups. [3]
- Exercise findings come from studies of "supplementation," not from comparing a bowl of cherries with another snack. [9]
- Medicines. The sources we read did not describe interactions between tart cherry and medicines. That is not proof there are none. People who take gout medicines, sleep medicines or diabetes medicines can ask a pharmacist or clinician, and can read How interactions work.
Who should ask a professional
References
- NHS (UK). Gout. Read 2026-10-23.
- NHS (UK). How does sugar in our diet affect our health?. Read 2026-10-23.
- Barforoush F, et al. The effect of tart cherry on sleep quality and sleep disorders: a systematic review. Food Sci Nutr. 2025. Read 2026-10-23.
- Pigeon WR, et al. Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. J Med Food. 2010. Read 2026-10-23.
- Howatson G, et al. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr. 2012. Read 2026-10-23.
- Zhang Y, et al. Cherry consumption and decreased risk of recurrent gout attacks. Arthritis Rheum. 2012. Read 2026-10-23.
- Stamp LK, et al. Lack of effect of tart cherry concentrate dose on serum urate in people with gout. Rheumatology (Oxford). 2020. Read 2026-10-23.
- Wang C, et al. Efficacy and safety of tart cherry supplementary citrate mixture on gout patients. Arthritis Res Ther. 2023. Read 2026-10-23.
- Hill JA, et al. Tart cherry supplementation and recovery from strenuous exercise: a systematic review and meta-analysis. Int J Sport Nutr Exerc Metab. 2021. Read 2026-10-23.