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ingestible · for muscle soreness & doms

Tart Cherry Juice

Reviewed by the Nimbera editorial team · Last updated May 2026

A 2021 systematic review and meta-analysis in the International Journal of Sport Nutrition and Exercise Metabolism (Hill et al.) of multiple RCTs found a small but significant effect (ES -0.44) of tart cherry supplementation on reducing post-exercise muscle soreness.$8-$20 per bottle of juice; $15-$25 for a bottle of capsules.

How to use

Drink 240-480 ml (8-16 oz) of 100% tart cherry juice or take 480 mg tart cherry concentrate capsules twice daily - starting 2 days before intense exercise and continuing for 2-3 days after. Use Montmorency variety specifically.

How it works

Tart cherries are rich in anthocyanins and polyphenols that inhibit COX-1 and COX-2 enzymes (the same pathway as ibuprofen), reducing prostaglandin-mediated inflammation and oxidative stress in exercised muscle tissue.

Where to buy

Cheribundi or R.W. Knudsen tart cherry juice at Whole Foods, Target, or Amazon; NOW Foods or Jarrow Formulas tart cherry capsules online.

Typical cost: $8-$20 per bottle of juice; $15-$25 for a bottle of capsules.

Safety notes

High in natural sugars - use juice form cautiously if managing blood sugar. May interact with blood-thinning medications (warfarin). Avoid if allergic to cherries or stone fruits.

Drug & supplement interactions

  • Always tell your doctor or pharmacist about any supplements you take.
  • Interactions can occur with prescription medications, blood thinners, and immunosuppressants.
  • Herbal remedies can affect how the body absorbs or metabolises drugs.
  • Check drugs.com interactions checker before starting.

Clinical source

Hill et al., Tart Cherry Supplementation & Recovery, Int J Sport Nutr Exerc Metab, 2021

This information is compiled from primary clinical literature and is for informational purposes only. It is not a substitute for professional medical advice. Read our full disclaimer.