How long does it take for cherry juice to work?
Cherry juice has become increasingly popular in recent years due to its many potential health benefits. Some of the key nutrients found in cherry juice include antioxidants, vitamin C, potassium, and melatonin. Studies have shown that drinking cherry juice regularly may help reduce inflammation, improve sleep, and aid post-workout muscle recovery.
But how long does it take to start experiencing these benefits after drinking cherry juice? Here is an overview of the timelines for cherry juice to take effect for different health goals.
Reducing Inflammation
Cherries contain powerful antioxidants called anthocyanins that give them their dark red color. Anthocyanins have been shown to have anti-inflammatory effects in the body. Some research indicates that drinking cherry juice can reduce inflammatory markers like CRP and interleukin-6 within 2-3 hours after consumption.
One study had participants drink either cherry juice or a placebo juice in the morning. Blood tests later that day showed significantly lower CRP levels in the cherry juice group versus placebo.
Other studies show that consuming 280-320mg of anthocyanins from cherries daily for 4 weeks can reduce chronic inflammation related to arthritis. So you may need to drink cherry juice consistently for several weeks to see sustained anti-inflammatory benefits.
Improving Sleep Quality
Cherries are one of the few natural food sources of melatonin, a hormone that regulates the sleep-wake cycle. Drinking cherry juice introduces a small dose of melatonin into your body that may help with falling asleep and improving sleep quality.
In one study, participants who drank 8oz of tart cherry juice twice daily for 2 weeks reported less insomnia and better overall sleep efficiency compared to a placebo group. Improvements in sleep were noticeable within 3-4 days after starting the cherry juice regimen.
It’s thought the melatonin along with cherry juice’s anti-inflammatory effects help relax the body and prepare it for sleep when consumed 30-60 minutes before bedtime.
Aiding Post-Workout Muscle Recovery
Intense physical exercise like weightlifting can result in muscle damage and oxidative stress that contributes to post-workout muscle soreness and fatigue. The antioxidant and anti-inflammatory properties of cherry juice may help speed up recovery time after strenuous workouts.
Studies on athletes supplementing with cherry juice have found:
- Drinking 12oz cherry juice before and after exercise reduced muscle pain and strength loss within 24-48 hours compared to placebo juice.
- Consuming tart cherry juice for 5 days prior to an intensive run lowered markers of inflammation and resulted in less muscle damage immediately afterwards.
- Eating 270 cherries around workouts minimized post-exercise muscle soreness and decreased strength deficits in the days following exercise versus no cherry consumption.
Based on this research, cherry juice seems to provide the most post-workout benefits when consumed consistently for several days leading up to the exercise session. Pre-workout and post-workout cherry juice may also optimize the effects on muscle recovery time.
How Long Do the Effects of Cherry Juice Last?
While drinking cherry juice can have relatively quick effects on inflammation, sleep, and muscle recovery, these benefits are transient and will fade once you stop consuming it consistently.
The antioxidant compounds in cherry juice get absorbed into your bloodstream and tissues, but do not remain at elevated levels for long periods of time. Research shows the concentration of anthocyanins in the blood peaks around 2-3 hours after drinking cherry juice and are nearly undetectable after 12 hours.
To sustain the positive effects of cherry juice, it needs to be drunk regularly as part of your daily routine. Here is an overview of how long the benefits may last if you stop drinking cherry juice:
| Benefit | How Long It Lasts After Stopping |
|---|---|
| Reduced inflammation | 2-3 days |
| Improved sleep quality | 5-7 days |
| Post-workout muscle recovery | 24-48 hours |
As you can see, the anti-inflammatory and sleep-promoting effects seem to linger for a few days. However, the benefits for exercise recovery fade quickly as the antioxidants leave your system. This indicates drinking cherry juice before and after workouts is particularly important.
How Much Cherry Juice Should You Drink?
Most of the research on cherry juice has used amounts between 8-12oz (240-360ml) taken once or twice per day. The typical cherry juice nutrition facts for 1 cup (240ml) are:
- 120 calories
- 32g carbohydrates
- 280mg potassium
- 40mg vitamin C (65% DV)
- 62 anthocyanins
To achieve benefits like improved sleep, anti-inflammation, and quicker muscle recovery, aim to drink:
- 8-16oz (240-480ml) daily as part of your regular diet
- 8oz (240ml) in the morning and evening for sleep support
- 8-12oz (240-360ml) in the few days leading up exercise and immediately before/after sessions
This provides at least 160-320mg of anthocyanins which is the typical therapeutic dosage used in studies.
Should Cherry Juice be Drunk with Food?
The nutrients and compounds in cherry juice can be absorbed optimally when consumed without food. Drinking cherry juice about 30 minutes before meals or at least 2 hours after meals maximizes the beneficial effects. This is because other foods can interfere with the absorption process.
However, some people may experience mild GI upset like diarrhea from drinking concentrated cherry juice on an empty stomach. If this occurs, try mixing your cherry juice with a source of protein or healthy fat like:
- Smoothie with milk or yogurt
- Nut milk like almond or cashew milk
- Handful of nuts like almonds or walnuts
- Scoop of protein powder
Adding some food to dilute the cherry juice’s natural sugars can help prevent adverse side effects.
Other Quick Tips
Here are some other quick tips for maximizing the effectiveness of your cherry juice:
- Use 100% pure tart cherry juice and avoid added sugars.
- Consume yogurt with probiotics to improve absorption of cherry antioxidants.
- Avoid drinking cherry juice too close to bedtime as it contains natural sugars.
- Store opened cherry juice in the refrigerator and drink within 5-7 days.
- Consider getting cherry juice in concentrate form to mix varying strength doses.
Conclusion
Research shows that drinking cherry juice can provide anti-inflammatory, sleep-promoting, and muscle recovery benefits fairly quickly after starting consumption. Effects may be noticeable within 2-3 hours but taking cherry juice for at least 4-5 days maximizes the results.
To sustain the positive effects long-term, aim to ingest 8-16oz of cherry juice consistently as part of your daily diet. Additionally, the pre-exercise and post-exercise timing of cherry juice is key for reducing muscle damage from intense training.
Pay close attention to how cherry juice makes you feel individually so you can tailor the dosage and timing as needed. With controlled use, cherry juice can be a tasty and nutritious addition to your routine.