Research Shows Antioxidant-Rich Tart Cherries Support Recovery, Performance & Sleep*

Antioxidants from foods like fruit are vital not only to combat harmful free radicals, but they also often have functional effects in the body. Meaning? Research shows that certain fruits are especially beneficial for helping you sleep soundly or recover more quickly from workouts.  

There are two main types of cherries: sweet and tart1. Sweet cherries are what we see at farmer's markets or lining grocery store shelves in the summer. We tend to eat these cherries fresh off the stem, whereas tart cherries are much more sour and are typically used for jams, pies, or juices.  

Another difference is that tart cherries, especially tart Montmorency cherries, are much richer in antioxidants—particularly in anthocyanins.  

Overall, regular consumption of tart cherries can be helpful for folks currently in a consistent exercise routine or for those who are about to up their volume or intensity. 

Tart cherries have even been shown to improve sleep.*

The fruit naturally contains some melatonin (a small amount compared to many supplements), and sipping on tart cherry juice before bed may boost sleep time and efficiency4.* 

The anthocyanins and polyphenols in Montmorency cherries have powerful antioxidant capabilities and help combat free radicals in the body. 

Now remember, free radicals aren't just caused by harmful things like exposure to pollution, alcohol, processed food, and stress. These compounds also form naturally from just digesting and metabolizing your food (no matter how healthy it is), as well as exercise. 

It's not pleasant to munch on tart cherries, so the most common ways to get more tart cherries are through juice (or juice concentrates) or powdered supplements. 

Research shows drinking6 8 to 16 ounces of tart cherry juice a day (or 2 ounces of concentrated, diluted juice) is enough to reap some of these benefits. 

But a supplement—especially one that features a clinically studied dose of tart cherry—may be a better choice for a more targeted approach to recovery and sleep.