Cranberry Juice Actually Has Many Major Health Benefits, According to Dietitians

5 min readWHEN YOU THINK of cranberry juice, you think…cocktail mixer? Maybe that it can help with a UTI? You’d be right on both counts, but the fruit juice actually has a lot more to offer.“Cranberry juice has earned its reputation for promoting urinary tract health, but that’s only part of the story,” says Jennifer Hanes, RD, registered dietitian and clinician at Mood Matter Dietetics. “As part of a well-balanced diet, cranberries' unique mix of antioxidants and polyphenols also supports a healthy gut and may help reduce inflammation over time.”Meet the experts: Jennifer Hanes, RD, is a registered dietitian and clinician at Mood Matter Dietetics. Bianca Tamburello, RDN, is a dietitian at FRESH Communications. Mariana Dineen, RD, is a dietitian and the founder of Elemento Health. Crystal Scott, RD, is a dietitian with Top Nutrition Coaching.And there are a few more benefits, too. Keep reading to find out from dietitians why you should drink cranberry juice more regularly, what type is best to buy, and more.7 Health Benefits of Cranberry Juice1. It can be beneficial for urinary health.Drinking cranberry juice may protect against UTIs, which occur when bacteria enter the urinary tract and create an infection, per the Mayo Clinic. Proanthocyanidins (PACs), a class of plant compounds called polyphenols, “may help prevent bacteria like E. coli from sticking to the bladder wall,” says Mariana Dineen, RD, a dietitian and the founder of Elemento Health. “This anti-adhesion effect is what makes cranberry juice such a well-known go-to for UTI prevention.”That said, research about the effectiveness of cranberry juice and UTI prevention is mixed, so more needs to be done.2. It may improve oral health.PACs have also been shown to inhibit growth of oral pathogens and dental plaque bacteria associated with cavities and periodontal disease, according to a small 2024 study in Current Developments in Nutrition. Researchers had 15 children and eight adults consume either unsweetened pure 100-percent cranberry juice or cranberry juice cocktail three times, and their plaque was assessed the night before and 30 minutes after. The study found that consuming 100-percent cranberry juice prevented average regrowth and acid production by plaque bacteria in adults and children.However, the more drinkable version of the juice, cranberry juice cocktail, is not only acidic but also high in sugar, so it can increase the risk of cavities and enamel erosion, Hanes adds. You just have to be careful about which type you consume, and how often—but more on that later.3. It might boost general gut health.Cranberry juice may help prevent the growth of certain types of bacteria in the digestive tract, which can promote a healthy gut microbiome, says Crystal Scott, RD with Top Nutrition Coaching. But that’s not all. “Fiber [in the berries] and antioxidant compounds in cranberries feed the beneficial bacteria in our gut,” Hanes adds.4. It can enhance heart health.In a small human study funded by Ocean Spray, “drinking low-calorie cranberry juice or taking cranberry powder has been shown to improve blood vessel function and slightly lower diastolic blood pressure,” says Dineen. “Researchers believe this benefit comes from cranberry’s antioxidant polyphenols, which help protect the lining of blood vessels and support healthy circulation.” However, more research is needed.5. It may help your skin elasticity and texture.In a small 2024 randomized clinical trial in Nutrients, women who drank a polyphenol-rich cranberry beverage for six weeks experienced improved skin elasticity and smoothness and greater resistance to UV-induced redness compared with a placebo, says Dineen. The researchers concluded that it’s because of the fruit’s potent antioxidants, which help reduce oxidative stress when free radicals and antioxidants are imbalanced, potentially leading to cell damage, per the Cleveland Clinic.6. It might benefit immunity.Cranberry juice is rich in Vitamin C, which is beneficial for immune system function and can make you less susceptible to infections, according to a 2024 study in Antibiotics. However, that doesn't mean cranberry juice is a quick fix for a cold—you'll still need to consult your doctor for appropriate treatment and care.7. It may improve vaginal health.A 2021 study funded by Ocean Spray reported that cranberry juice may improve the overall health of the vaginal microbiome in individuals with dysbiosis. That’s an imbalance of microorganisms in the body that can lead to infections and bowel issues, per the Cleveland Clinic. Just be aware that this is another “more research needs to be done” situation.Is it good to drink cranberry juice every day? Yes—but moderation is key. “For most people, I recommend no more than one cup of unsweetened pure cranberry juice per day,” says Bianca Tamburello, RDN at FRESH Communications.What are the potential side effects of cranberry juice?Drinking cranberry juice in moderation, like one cup per day, has little to no health risks for most people, says Tamburello. However, drinking large quantities could cause unpleasant gastrointestinal symptoms like upset stomach and diarrhea, although it’s unclear exactly how much may cause that, per the National Institutes of Health (NIH).Cranberry may also interact with the blood-thinning medication warfarin, but research is conflicting, according to the NIH. Still, before drinking cranberry juice, it’s always a good idea to chat with your doctor about potential medication interactions, says Tamburello.What type of cranberry juice should I drink?Opt for a brand that lists cranberry juice as the only, or at the very least, the main, ingredient. Unsweetened pure cranberry juice is the best option, and you should look for labels that say “made with 100-percent juice” or “sweetened with apple or orange juice.” The unsweetened variety “has no added sugar and fewer calories than sweetened and cocktail cranberry juice varieties,” Tamburello says.However, if you’re used to the sweeter version, it may be tough to switch to the unsweetened one. “Pure cranberry juice can be quite tart,” says Hanes. So, she recommends mixing it with sparkling water to make it a bit more enjoyable.At the end of the day, whether you're craving a glass of cranberry juice or just looking for ways to improve your health outside of traditional supplements, cranberry juice can provide several health perks that you could potentially benefit from.