Welcome to the latest update on Zero Jargon Health. If you have been searching for natural ways to help manage joint pain, you have likely come across claims about tart cherry juice. While tart cherries are not a cure or a direct replacement for prescribed medical treatments, there is compelling evidence that they can help reduce the systemic inflammation associated with various forms of arthritis.
Here is a breakdown of how it works, what the current research says, and how you might consider including it in your daily routine.
The Science: Why Tart Cherries?
The potential benefits of tart cherries—most commonly the Montmorency variety—come down to a specific plant compound called anthocyanins.
Anthocyanins are powerful antioxidants responsible for giving cherries their deep red colour. When consumed, they help the body manage inflammation in two key ways:
Lowering inflammatory markers: Clinical studies have shown that regular consumption of tart cherry concentrate can reduce C-Reactive Protein (CRP) levels. CRP is a key biomarker of inflammation in the body and is one of the main blood markers rheumatologists monitor.
Inhibiting inflammatory enzymes: Anthocyanins can inhibit cyclooxygenase (COX) enzymes in a similar way to over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen, but without the associated gastrointestinal side effects.
How It Helps Different Types of Arthritis
Osteoarthritis (OA)
Osteoarthritis is primarily a degenerative condition involving the breakdown of joint cartilage. However, localised inflammation still plays a significant role in OA flare-ups, stiffness, and pain.
A notable double-blind study on patients with mild to moderate knee osteoarthritis found that drinking tart cherry juice for six weeks provided noticeable symptom relief and improved joint function. The study confirmed that the juice successfully lowered systemic hsCRP (high-sensitivity C-Reactive Protein) levels, and this drop in inflammation was directly associated with the patients' symptom improvements (Schumacher et al., 2013). Another trial evaluating adults with symptomatic knee OA found that daily consumption resulted in significant improvements in mobility, joint flexibility, and a reduction in biomarkers associated with cartilage destruction (Du et al., 2019).
Gout
Tart cherry juice is perhaps most famous in the arthritis community for its effect on Gout, a highly inflammatory type of arthritis caused by a build-up of uric acid crystals in the joints. Clinical studies consistently demonstrate that tart cherry concentrate significantly reduces plasma urate (uric acid) levels, helping to prevent gout attacks while simultaneously reducing the intense joint swelling associated with the condition.
Adding Tart Cherry to Your Routine
If you want to test whether tart cherries help your symptoms, consistency is more important than volume. Here is what to consider when choosing a format:
A Note on Overall Diet
The NHS advises that no single food or supplement will cure arthritis, but an overall anti-inflammatory eating pattern can help you manage the condition and protect your joints (NHS, 2024). Tart cherry juice works best when treated as an addition to a broader anti-inflammatory diet—such as the Mediterranean diet, which is rich in extra-virgin olive oil, omega-3 fatty acids, and leafy greens—rather than a standalone fix.
Always consult your rheumatology team or a registered dietitian before making significant changes to your diet or adding new daily supplements, to ensure they do not interact with your current medications.
References
Du, C., Chapman, S. C., Kwon, Y. H., Vijayagopal, P. and Juma, S. (2019) 'Impact of Tart Cherry Juice on Joint Flexibility and Pain in Individuals with Self-Reported Knee Osteoarthritis (P01-030-19)', Current Developments in Nutrition, 3(Supplement 1). Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC6574019/ (Accessed: 23 May 2026).
NHS (2024) Osteoarthritis. Available at: https://www.nhs.uk/conditions/osteoarthritis/ (Accessed: 23 May 2026).
Schumacher, H. R., Pullman-Mooar, S., Gupta, S. R., Dinnella, J. E., Kim, R. and McHugh, M. P. (2013) 'Randomised double-blind crossover study of the efficacy of a tart cherry juice blend in treatment of osteoarthritis (OA) of the knee', Osteoarthritis and Cartilage, 21(8), pp. 1035–1041. Available at: https://pubmed.ncbi.nlm.nih.gov/23727631/ (Accessed: 23 May 2026).
IMPORTANT MEDICAL DISCLAIMER
The content provided in this blog post is for educational and informational purposes only and does not constitute professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. Always consult with a qualified healthcare professional or your GP before starting any new supplement regimen, particularly if you manage pre-existing conditions or take prescription medication.
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