Cherry juice may provide various health benefits. It’s rich in nutrients like potassium and iron. It may help boost immunity, regulate weight, and reduce inflammation, among other things.

There are many different varieties of cherry juice. Look for juices that use 100% cherry juice with no added sweeteners. Cherry juice “cocktails” typically add sugar and preservatives.

Different types of cherries can be used to produce juice. Tart cherry juice is sour to taste and provides a higher amount of anthocyanins compared to black cherry juice, which is sweeter in taste and has less anthocyanins. Anthocyanins promote anti-inflammatory processes in the body. Both can be nutritious options.

Read on for six reasons to sip and savor cherry juice.

Drinking cherry juice in the days leading up to a workout may help muscle function recovery post-exercise. It’s naturally high in potassium, which conducts electrical impulses throughout the body.

Potassium helps in various aspects of your body, including:

  • proper heart and kidney function
  • nerve transmission
  • muscle contraction

Cherries contain about 342 milligrams (mg) of potassium per cup, which is just under 10% of your daily recommended value. The Food and Drug Administration (FDA) recommends a daily value of 4,700 mg for adults and children over 4 years old.

Read more about potassium.

Research shows that the antioxidants in tart cherry juice can reduce pain and inflammation from osteoarthritis (OA).

A 2019 study showed that drinking 16 oz (2 cups) of cherry juice once a day for 4 months reduced the pain felt in the knee by people with OA.

A 2018 review on the health benefits of cherries helped confirm the findings that cherries may decrease inflammation in chronic conditions, such as OA, and in the body as a whole.

A further 2023 review and meta-analysis also found that regular consumption of cherry juice can help manage inflammation.

Anthocyanins, found in various natural sources, may have antimicrobial properties. This means they can kill small organisms (microbes), such as bacteria, that may cause disease.

Research from 2017 suggests that the anthocyanins in cherries may help fight bacteria. This may support your immune system in fighting off minor illnesses, like a cold.

Cherries are also a good source of vitamins A and C, which are both influential in immune health. Cherries have 12% of the daily recommended value of vitamin C and 11% of the daily value of vitamin A.

However, more research is needed to verify the effects of cherry juice on the immune system.

Research from 2017 found that studies conducted on mice suggested that the anthocyanins in cherries may help reduce weight gain and manage obesity.

However, a 2023 review and meta-analysis found that in various studies, cherry juice had no effect on weight or body composition. More research is needed on the effectiveness of cherry juice for weight management in humans.

Cherries are also high in fiber and other nutrients, which means they can be a good addition to a healthy and balanced diet.

A small 2018 study on older adults with insomnia found that drinking cherry juice twice a day helped increase their sleep quality. The study notes that this could be due to the melatonin found in cherries, as well as the ability of cherry juice to increase tryptophan availability in the body.

Both tryptophan and melatonin are natural chemicals that aid in the sleep process.

The National Capital Poison Center (NCPC) also notes that tart cherry juice may aid in sleep quality. The NCPC states that tart cherries contain melatonin and anti-inflammatory properties. Both of these may help you sleep better.

Some research shows that cherries and cherry juice may have certain anticancer properties. The American Institute for Cancer Research (AICR) states that there’s convincing evidence that foods high in dietary fiber, like cherries, may help prevent colorectal cancer.

The AICR also notes that there’s limited evidence that shows cherries and cherry juice may help to prevent lung cancer and other cancers, like bladder cancer.

A 2021 review states that most studies have relied on in vitro studies. The authors of the review note that further research is needed to determine the effectiveness of cherries’ anticancer properties.

Cherries have many nutrients that have various potential benefits. However, more research is needed to determine exactly how effective cherry juice may be in helping with these factors.

Some potential benefits of cherry juice include helping to reduce inflammation, manage sleep, and reduce weight.

It’s unclear whether cherry juice actually has each of these benefits. However, it’s still a healthful option as part of a balanced diet.

Did You Know?

Most cherry tree varieties are chosen for how pretty they are. Many don’t even yield actual cherries! Cherries are also a good source of vitamin A and vitamin C.