Pumpkin seeds, also known as pepitas, have a long history of use in folk medicine traditions across the Americas and Europe, particularly for urinary and prostate concerns. Research suggests that pumpkin seed oil and whole seeds contain a rich profile of zinc, magnesium, and plant compounds called phytosterols, which may support prostate and urinary tract health in men, with some clinical studies showing improvements in symptoms of benign prostatic hyperplasia. Studies also indicate that the magnesium and tryptophan content in pumpkin seeds may play a role in supporting sleep quality and healthy blood sugar metabolism, while their zinc and essential fatty acid content has drawn interest for potential benefits to hair health. Available as raw seeds or pressed oil, pumpkin seeds remain one of the more well-studied traditional remedies in modern nutritional research.
Compare this supplementThese are commonly referenced dosage ranges for this supplement. They are not medical recommendations. Always consult a healthcare provider before supplementing.
| Form | Dose range | Frequency | Studied for | Source |
|---|---|---|---|---|
| Extract | 400–600 mg | Daily | Sleep quality improvement via tryptophan content | Traditional use and preliminary research; tryptophan-rich extract studied in sleep-related contexts |
| Extract | 500–1,000 mg | Daily | Urinary tract health and overactive bladder | Common in clinical trials on urinary symptoms; supported by studies in Journal of Traditional and Complementary Medicine |
| Oil | 2–4 g | Daily | Blood sugar regulation and lipid profile improvement | Based on RCTs examining glycemic and metabolic effects of pumpkin seed oil |
| Oil | 3 g | Daily | Hair health and androgenic alopecia | Based on a 2014 Evidence-Based Complementary and Alternative Medicine RCT on male hair loss |
| Oil | 320 mg | Daily | Prostate health and benign prostatic hyperplasia (BPH) symptom relief | Used in RCTs including a 2014 Nutrition Research and Practice trial on BPH |
| Powder | 1–5 g | Daily | General health and nutritional supplementation including blood sugar support | Common in dietary supplementation studies; whole seed powder used in metabolic research |