Cranberry extract

Tier 2 — promising · UTI prevention · Bladder health

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.

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