Last updated: October 2026
Tart cherry (Montmorency cherry) juice has some of the better evidence among recovery foods: a 2026 analysis found it was the most consistent plant supplement for reducing muscle soreness after hard exercise. Small trials also link it to slightly longer sleep, possibly because tart cherries contain melatonin. CBD hasn’t been shown to help recovery.
Below: what the tart cherry research shows, how much to take, how it compares with CBD, and how to use both sensibly.
Tart cherry for muscle recovery
Tart cherries are rich in plant compounds called anthocyanins. A 2026 network meta-analysis of plant supplements after muscle-damaging exercise found tart cherry was the most consistent at reducing delayed onset muscle soreness at 24, 48 and 72 hours. Benefits for strength recovery were less consistent. See muscle recovery: what works.
Tart cherry for sleep
| Study | What it found |
|---|---|
| Healthy adults, 2012 (20 people, 7 days of juice concentrate) | Higher melatonin levels and longer total sleep time than placebo |
| Older adults with insomnia, 2018 (pilot, 8 completers) | Sleep time rose by 84 minutes on sleep testing; very small study |
Promising but small. See natural sleep aids ranked by evidence and sleepy girl mocktail, which uses tart cherry juice.
Tart cherry vs CBD
| Tart cherry | CBD | |
|---|---|---|
| Muscle soreness | Most consistent plant option in a 2026 analysis | No benefit in placebo-controlled trials of gels and ointments |
| Sleep | Small trials found longer sleep | Small, mixed studies |
| Form | Juice concentrate or capsules | Oil, capsules, balm |
There’s no research on taking them together. Our Evolabs Cherry CBD Oil is cherry-flavoured; it doesn’t contain tart cherry extract. See CBD for athletes.
How to take tart cherry
- Juice concentrate: trials typically used about 30ml of concentrate, diluted, once or twice a day.
- For recovery: start a few days before hard exercise and continue for a couple of days after.
- For sleep: trials used it twice daily, including in the evening.
- Watch the sugar: juice contains natural sugars, so account for it if you have diabetes.
Safety
- Generally safe as a food; can cause loose stools in large amounts.
- Check with your GP if you take blood thinners or have diabetes.
- If you use CBD as well, check medicines with a pharmacist. See CBD and medication. The FSA’s 10mg a day figure for CBD is precautionary advice rather than a legal limit, set while longer-term safety research continues. At Evopure we think it is a very cautious figure, and many adults use more. If you go above it, increase slowly, and check with your GP or pharmacist first if you take any medication.
- We don’t recommend our products during pregnancy or breastfeeding.
FAQs
Does tart cherry juice help muscle recovery?
A 2026 analysis found it was the most consistent plant supplement for reducing muscle soreness after hard exercise.
Does tart cherry juice help you sleep?
Small trials found longer sleep and higher melatonin levels, but they were small and short.
Can I take tart cherry and CBD together?
There’s no known interaction, but there’s also no research on the combination. Check medicines with a pharmacist.
Does Evopure Cherry CBD Oil contain tart cherry?
No. It’s broad spectrum CBD with natural cherry flavour.
Sources
- Xu KX et al. Comparative effects of plant-derived anthocyanin- and flavanol-rich supplements on recovery after exercise-induced muscle damage: a network meta-analysis. Front Nutr, 2026.
- Howatson G et al. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr, 2012.
- Losso JN et al. Pilot study of tart cherry juice for the treatment of insomnia and investigation of mechanisms. Am J Ther, 2018.
