Pumpkin seed oil is a nutrient-rich oil extracted from pumpkin seeds, valued for its high content of fatty acids, antioxidants, vitamins, and minerals. This composition makes it beneficial for both health and beauty purposes, though some benefits require more research.
Health benefits and uses
Heart health
Lower blood pressure: Some studies show that pumpkin seed oil can lower blood pressure, especially in postmenopausal women with hypertension. This is thought to be partly due to its ability to increase nitric oxide generation, which expands blood vessels.
Improve cholesterol levels: The oil is a rich source of healthy unsaturated fats. Research in postmenopausal women has found that pumpkin seed oil supplements can increase levels of "good" HDL cholesterol.
Urinary and prostate health
Benign prostatic hyperplasia (BPH): For men with an enlarged prostate (BPH), pumpkin seed oil supplements can help reduce symptoms and improve urinary flow. Studies show it is effective, though perhaps less potent than some prescription medications, and it has fewer side effects.
Overactive bladder: The oil may help alleviate symptoms of an overactive bladder, such as frequent urination and urgency. A study found that daily supplementation significantly reduced these symptoms after 12 weeks.
Other health benefits
Menopause relief: A small study on postmenopausal women found that pumpkin seed oil reduced symptoms like hot flashes, headaches, and joint pain, possibly due to its phytoestrogen content.
Sleep aid: Pumpkin seeds contain tryptophan, an amino acid that can promote sleep. Since the oil is made from the seeds, it may also help improve sleep quality.
Beauty benefits and uses
Skin health
Hydrates and moisturizes: Pumpkin seed oil is rich in fatty acids, which help maintain the skin's moisture barrier, keeping it hydrated, soft, and supple.
Fights signs of aging: Its high antioxidant content—including vitamin E and carotenoids—protects the skin from free radical damage, helping to reduce the appearance of fine lines and wrinkles.
Soothes inflammation: The oil's anti-inflammatory properties can calm redness and irritation associated with conditions like acne, eczema, and psoriasis.
Fights acne: With zinc and other antimicrobial properties, pumpkin seed oil can help regulate oil production and reduce breakouts, especially in acne-prone skin.
Hair health
Stimulates hair growth: In a study on men with hair loss, pumpkin seed oil supplements led to a significant increase in hair growth compared to a placebo group. The oil contains compounds that may inhibit DHT, a hormone linked to hair loss.
Nourishes and adds shine: The oil's fatty acids and vitamins nourish hair follicles and moisturize strands, leaving hair softer and shinier.
How to use
Oral use
As a supplement: Pumpkin seed oil is widely available in capsule form. The typical dosage is between 1,000–2,000 mg per day, but you should consult a doctor for personalized advice.
In cooking: With a rich, nutty flavor, the oil is a great addition to salad dressings, sauces, and marinades. However, it has a low smoke point, so it is not ideal for high-heat cooking.
Topical use
For skin: Apply a few drops to clean skin and massage it in. It is best used in the evening, as the vitamin A content can increase sun sensitivity.
For hair: Massage warm pumpkin seed oil into your scalp and leave it on for at least 30 minutes, or as an overnight treatment, before washing it out. It can be used 1–2 times per week.
Risks and precautions
Allergic reactions: Though rare, some people may experience an allergic reaction when ingesting or applying the oil topically. Perform a patch test on your skin first to check for any adverse reactions.
Digestive issues: Consuming large quantities of the oil, especially if your diet is not high in fiber, can cause digestive upset.
Not a miracle cure: While it offers many potential benefits, pumpkin seed oil should not replace traditional medical treatments for chronic or serious conditions.
Consult a doctor: It is always best to consult a healthcare professional before adding pumpkin seed oil to your routine, especially if you have pre-existing health conditions or are taking other medications
