Cranberry
TL;DR
Fruit extract used to prevent urinary tract infections (UTIs)
High evidence for reducing UTI recurrence in women
Low evidence for 'treating' an active UTI (does not kill bacteria)
Works by preventing bacteria (E. coli) from sticking to the bladder wall
Excellent safety profile
Cost: ~$10-15/month
Best for: Chronic UTI prevention
What it is
Cranberries contain unique antioxidants called Proanthocyanidins (PACs). These molecules act like a 'non-stick coating' for your bladder. They don't kill the bacteria like an antibiotic; instead, they prevent the bacteria from taking hold, allowing them to be flushed out naturally.
What the research says
Cochrane review supports use for recurrent UTI prevention, particularly in women. PAC standardization is important — not all cranberry products are equivalent.
Cranberry on Amazon
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Safety
Extremely safe. Juice is high in sugar, so concentrated capsules are the preferred medicinal form.
Interactions
- Warfarin: High doses of cranberry may increase the blood-thinning effect.
Dosing
Standard Dose: 500-1,000 mg of fruit extract daily. Form: Ensure the product contains at least 36mg of PACs (Proanthocyanidins) for clinical effectiveness.
Cost
Affordable. $10-15 per month.
The bottom line
Cranberry is a prevention tool, not a cure. If you get frequent UTIs, it's a highly effective, low-risk way to break the cycle.
Sources for this page include published meta-analyses, systematic reviews, and NIH dietary supplement fact sheets. All claims reflect the evidence as of early 2026.
This is not medical advice. Consult your healthcare provider before starting any supplement, especially if you take medications.