But with their wide-ranging, well-studied benefits, tart cherries offer the perfect way to boost your antioxidant intake, support muscle recovery, fight inflammation, and sleep better.

Tart cherries are a rich source of antioxidants. Recent medical research has suggested that they offer a range of health benefits from exercise recovery to better sleep. Although additional research is needed, tart cherry juice appears to improve overall health by reducing inflammation in the body.

The tart cherry extract should start working within a few hours. You may notice that you sleep better and feel more rested after taking the tart cherry extract. But the long-term effect on your body starts showing in 6-8 weeks when it starts healing your body from the inside.

A daily intake equivalent to 100 to 120 cherries or at least 80 mg anthocyanins is recommended. This is typically supplied by 16 to 24 ounces of a tart cherry juice blend, one ounce of liquid tart cherry juice concentrate, or 400 mg of tart cherry juice concentrate in tablets or capsules.

Minor possible side effects of tart cherry juice or supplementation include nervousness, constipation or diarrhea, trouble sleeping, weight loss, loss of appetite, or excessive hunger. More serious side effects include intense stomach pain, dizziness and constant sleepiness, and memory loss.

“If a person wants to add this juice to their diet, I'd recommend that they avoid drinking it daily and instead drink 8-16 ounces a few times a week,” she said. “They also need to look at each brand's nutrition label to check the sugar content since some brands are high in added sugar.”

The National Institutes of Health (NIH) Office of Dietary Supplements reports there are no safety concerns associated with drinking up to 16 ounces. View Source of tart cherry juice or taking 480 milligrams of tart cherry extract capsules once per day for up to two weeks.

Potential side effects of tart cherry juice consumption may include gastrointestinal symptoms like nausea, vomiting, and diarrhea. Cherries are associated with allergic reactions in some individuals, and many people who are allergic to birch pollen are also allergic to certain types of cherries.

People who have allergies to any of the ingredients should not take tart cherry juice supplements. If you are unsure of the ingredients, ask your medical provider. You should only take supplements if you are over the age of 18. Supplements can turn your urine fluorescent yellow or darken your stools.

One cup of cherries per day has been shown to decrease inflammation. That alone can be a great reason to include them in your renal diet. However, like the other berries mentioned in this article, cherries do much heavy lifting in the antioxidant department and provide phytochemicals for optimal kidney health.

You may want to consider adding tart cherry juice to your bedtime routine. Try drinking a glass about an hour before bed to prevent having to use the restroom during the night. Pairing tart cherry juice with your evening book or bath may help you wind down.

Tart cherry fruit extract or powder is possibly safe when taken short-term. Some people might have diarrhea after taking tart cherry products. There isn't enough information to know if tart cherry stems are safe or what the side effects might be.

Other potential side effects include:

• Abdominal discomfort.
• Diarrhea.
• Weight gain.

Are cherries good for your liver? The answer may surprise you! Studies have proven that cherries are full of polyphenols and Vitamin C, which can help in reducing inflammation across the body. These antioxidants can protect you from a variety of diseases, including nonalcoholic fatty liver disease.