Which Is Better for Antioxidants and Heart Health?

Both cranberries and cherries help reduce inflammation and may benefit your heart health, while tart cherry juice is great for sleep and cranberry juice benefits urinary tract health.

Both Are Packed With Antioxidants

Both tart cherry juice and cranberry juice are full of antioxidants. Each contains compounds called proanthocyanidins, which are found in dark and red fruits and berries. Proanthocyanidins fight cell damage and may offer protection against some conditions, including:

Where Tart Cherry Juice Wins

Tart Cherry Juice Is Better for Sleep

If you want to get better sleep or fall asleep more quickly, consider reaching for tart cherry juice. Research has consistently shown that consuming tart cherry juice is associated with better sleep.

This is likely because tart cherries (and their juice) contain several chemical compounds associated with sleep, including:

The studies reviewed had variation in how much tart cherry juice people consumed, so there isn’t a firm consensus on how much tart cherry juice you need to improve sleep. Some sources recommend 16 ounces of tart cherry juice an hour before bed, or 480 milligrams of tart cherry juice extract daily.

Tart Cherry Juice Is Better for Muscle Recovery

When you go particularly hard at the gym, consuming tart cherry juice might help you recover. One review found that muscles recover faster when an athlete has been consuming tart cherry juice in the days leading up to the workout. This may help minimize soreness.

Tart Cherry Juice May Be Better for Blood Sugar

Juice has a reputation for containing added sugar, but drinking cranberry juice or tart jerry juice may actually help with fasting blood sugar levels, some research suggests. One review found evidence that consuming tart cherry juice could reduce fasting blood sugars.

There’s also evidence suggesting that cranberry consumption may lower fasting blood sugar, including in people with diabetes. However, the research has looked at consumption of the whole berry, not just cranberry juice, so it’s difficult to draw a conclusion.

Where Cranberry Juice Wins

Cranberry Juice Is Better for UTIs

People who get regular urinary tract infections (UTIs) may consider drinking cranberry juice, which has been shown to reduce recurrent UTIs by 25% or more in some research. However, findings are inconsistent.

The proanthocyanidins in cranberry juice can help prevent bacteria from sticking to the urinary tract wall, reducing the risk of infection. Proanthocyanidins may be more effective when they’re consumed directly from cranberries or their juice, not from pills or supplements.

Cranberry Juice May Be Better for Heart Health

A small study found that drinking 16 ounces of cranberry juice daily was associated with lowered blood pressure and triglycerides (a type of fat in the blood that’s associated with heart disease).

Juice-drinkers also saw a 44% reduction in C-reactive protein, a substance associated with heart disease. It’s important to note that this research was funded by a cranberry company, though researchers say the company was not involved in the study’s conduct or analysis.

Similarly, tart cherry juice has shown the potential to reduce blood pressure in 5 out of 7 studies included in a review. However, a more recent analysis suggests that tart cherry juice has no impact on triglycerides, cholesterol, or blood pressure—so the evidence is mixed.

When to Consult a Healthcare Professional

These juices are generally safe to consume. However, talk with your doctor if you have any underlying health concerns, especially if you have diabetes or take a blood thinner.

It’s always a good idea to talk with your healthcare provider before adding substances, even natural ones, to your diet, since they may interfere with some medications.