Tart Cherry Juice vs Tart Cherry Extract
You’re looking to reduce inflammation and pain, and you’ve heard about Tart Cherries, but you’re not sure where to start. Whole fruit, juice or supplement?
Ideally, we get our nutrients from whole foods, but tart cherries can be difficult to come by. And when you do find them, you’ll have to eat a lot – over 100 cherries daily to feel the anti-inflammatory benefits. That equals about 400mg of Tart Cherry Extract. A single cup of the juice could provide about 60mg. There can be about 30 or 40mg of anthocyanins in each 100 grams of the fruit. Some studies report even more, about 300mg of the phenols.
Benefits Of Tart Cherries
Before we dive into the debate of juice versus supplements, let’s look at the many benefits associated with tart cherries. Studies show that in high doses it is beneficial for relieving joint pain associated with arthritis, and improving the condition of other health concerns:
- Decreased oxidative stress
- Reduced inflammation
- Muscle soreness
- Sleep
- Cognitive function
- Cardiovascular health
Tart cherries are a natural antioxidant supplement that helps the body neutralize free radicals. This is what allows for a decrease in oxidative stress, which promotes overall cell health.
They also work in a similar way to NSAIDs, without the associated negative side effects by blocking the same COX-2 enzyme along the inflammatory pathway. The process by which natural polyphenols achieve this result is different from synthetic drugs.
So, Juice or Supplements?
Tart cherry juice and supplements are the more efficient methods to consume a beneficial amount of tart cherry extract. But which one is better for your overall health?
Tart cherry juice may seem like the preferred option, but most juice you’ll find has added sugars to improve the naturally bitter taste of tart cherries. Including sugar as an ingredient in the juice actually works against the naturally anti-inflammatory benefits – so this may not be the best option for those looking to reduce inflammation. Even if there are no added sugars, juice is just fructose without fiber by definition and this should be avoided. If you’re not getting the fiber you would find in the whole fruit, the benefits of juice are slim compared to a supplement.
With a supplement, you get the concentrated form of tart cherries, without the sugars, bitter taste and in higher doses. In our opinion, this is the best option.
Our Tart Cherry Extract is offered in 1500mg capsules, a higher dose that allows for the health benefits listed above. With all the time you’ll save not eating hundreds of cherries, you can play with the kids, ride a bike, or simply enjoy a walk that isn’t bogged down by pain.
ABOUT THE AUTHOR
Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.
She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.
At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:
- Manage the symptoms of musculoskeletal pain
- Recover vibrantly from orthopedic related surgeries
- Fill the gaps in our daily diets
- Manage pain associated with inflammation