What is pumpkin seed oil good for?
Pumpkin seed oil is an oil that is extracted from, yes, you guessed it, pumpkins. It is widely used as a dressing, particularly in central and eastern European cuisine. It is rich in healthy fats, as well as antioxidants such as polyphenols and carotenoids, which are known for their anti-inflammatory properties.
While pumpkin seed oil can also be used for cooking, this actually negates a lot of its health benefits, as high temperatures destroy the omega-6 fatty acids it contains.
In recent years, pumpkin seed oil has seen growing popularity in its supplementary form due to the many health benefits associated with it.
Benefits for cardiovascular health
For example, pumpkin seed oil is rich in linoleic acid, a type of omega-6 fatty acid associated with improved cardiovascular health, cholesterol levels and blood sugar levels.
One study in postmenopausal women found that taking 3g of pumpkin seed oil daily observed a significant improvement in blood vessel flexibility and function, helping alleviate high blood pressure, while another study in postmenopausal women found that pumpkin seed oil supplementation increased their HDL (good) cholesterol levels compared to the group that did not take it.
Many animal studies also revealed improvements in blood pressure, cholesterol and triglyceride levels following pumpkin seed oil supplementation.
Benefits for prostate health
Pumpkin seed oil supplements are also often used to promote prostate health, and appear to be of special interest for the treatment of certain conditions such as benign prostatic hyperplasia, or BPH, which is essentially an enlargement of the prostate, resulting in a blocked urinary tract.
One study in 47 men who suffered from this condition saw a significant improvement in urinary flow and a reduction of symptoms after taking 320mg of pumpkin seed oil daily for one year.
Benefits for hair loss
It also appears that pumpkin seed oil can support healthy hair growth, with a significant reduction in hair loss being observed in studies where people took supplementary pumpkin seed oil daily for several months, both in men and women.
When should I take pumpkin seed oil?
Pumpkin seed oil supplements are generally taken with a meal in order to maximize absorption, although there does not appear to be a particular time of day which benefits taking it more than any other.
What does pumpkin seed oil combine well with?
Pumpkin seed oil with omega-3 supplements
As we know, it is important to maintain an approximate balance between omega-6 fatty acids and their omega-3 counterparts. Rich sources of omega-3s that can be combined with pumpkin seed oil include fish oil and krill oil.
What should I avoid taking pumpkin seed oil with?
Avoid with other omega-6 supplements
It is advisable to avoid combining multiple forms of supplemental omega-6 fatty acids in order to avoid excessive omega-6 intake, and this includes evening primrose oil.
Pumpkin Seed Oil data sources & further reading
Last updated by Asklepios on 30th January, 2025