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Cranberry extract

UTI prevention · Bladder health

Tier 2 — Promising

What it is

Helps prevent urinary tract infections, especially in women who get them frequently. A 2024 Cochrane update of 50 trials (8,857 people) found cranberry reduces recurring UTI risk by 27%. Works by preventing bacteria from sticking to the bladder wall. Very safe with no serious side effects. Choose concentrated extract over juice to avoid excess sugar.

Efficacy

3/5

Safety

5/5

Research

4/5

Onset

3/5

Cost

3/5

Drug-int.

4/5

Dose

500 mg concentrated extract/day (≥36 mg PACs/day); or 240 mL unsweetened juice

Time of day & tips

Take twice daily (morning and evening) with a large glass of water to support urinary tract flushing. Can take with or without food. Choose extract (capsule or tablet) over juice to avoid excess sugar. Consistent daily dosing matters most for UTI prevention.

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