howtosupplement
Women/Digestion/Heart

Cranberry

Fruit extract rich in proanthocyanidins that may reduce recurrent UTIs in women and offers weak cardiovascular support.

Cranberry

Cranberry

52
score
B
evidence
Caution
risk
Quick Take

Worth considering mainly for women with recurrent UTIs; evidence is weak for other uses.

Cranberries are tart red berries native to North America, consumed as juice, whole fruit, or concentrated extract. They are rich in A-type proanthocyanidins (PACs), which interfere with bacterial adhesion to urinary and gastric epithelial cells. Clinical research suggests a modest protective effect against recurrent urinary tract infections in women, while weaker evidence hints at blood pressure reduction and improved H. pylori eradication rates when combined with standard therapy. Women with recurrent uncomplicated UTIs are the most likely to benefit.

Proven Benefits

01
Reduces recurrent UTI risk
02
May support H. pylori eradication
03
May lower blood pressure
04
May improve vascular function

Protocol

Amount
36 mg PACs
Frequency
Once daily
When
With a meal or water; consistency matters more than timing. Take with food if stomach upset occurs.

Onset Time

For UTI prevention: 4-8 weeks. For vascular effects: 8-12 weeks.

Who Should Consider

Women with recurrent uncomplicated UTIs
Those receiving H. pylori treatment
Adults seeking modest vascular support

Food Sources

  • Fresh or frozen cranberries (~9 mg PACs per 100 g)
  • Unsweetened cranberry juice (PAC content varies widely)
  • Cranberry sauce (usually high sugar, lower PAC density)

How It Works

A-type proanthocyanidins in cranberry interfere with fimbriae on uropathogenic E. coli, reducing bacterial adhesion to the bladder wall and limiting infection establishment. They may also modulate the gut-urinary microbiome and improve vascular endothelial function through antioxidant effects, though these mechanisms are less well established in humans.

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