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ingestible · for muscle recovery & sports performance

Tart Cherry Juice / Concentrate

Reviewed by the Nimbera editorial team · Last updated May 2026

Hill 2021 Int J Sport Nutr Exerc Metab (PMID 33440334) - meta-analysis of 14 studies; tart cherry supplementation produced a small beneficial effect on muscle soreness (ES = -0.44) and a moderate beneficial effect on strength recovery (ES = -0.78), with significant reductions in CRP (ES = -0.46) and IL-6 (ES = -0.35).$15-$30 per month for concentrate; $25-$45 per month for bottled juice

How to use

Consume 30 ml of tart cherry concentrate (or 500 ml of tart cherry juice) twice daily starting 4-5 days before an intense training session or event and continuing for 2-3 days after. Pre-loading is critical - starting supplementation on the day of exercise alone is unlikely to be effective.

How it works

Montmorency tart cherries are exceptionally rich in anthocyanins and polyphenols that inhibit COX-1 and COX-2 enzymes (the same pathway as ibuprofen), reducing prostaglandin-driven inflammation and oxidative stress in muscle tissue. They also contain melatonin, which may support sleep quality and overnight recovery.

Where to buy

Cheribundi Tart Cherry Juice (widely available at Target, Walmart, Amazon), Dynamic Health Tart Cherry Juice Concentrate, or CherryActive Concentrate. Look for Montmorency variety specifically.

Typical cost: $15-$30 per month for concentrate; $25-$45 per month for bottled juice

Safety notes

High in natural sugars - each serving provides approximately 25-30 g carbohydrates. Not suitable for people managing blood sugar closely without accounting for this. May interact with blood thinners (warfarin) due to polyphenol content. Contains salicylates - use caution if aspirin-sensitive.

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 2021 - Int J Sport Nutr Exerc Metab (PMID 33440334)

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.