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Pumpkin seed oil, also called pepita oil, is used in cooking and as a health supplement. It's thought to lower cholesterol, ease symptoms of an enlarged prostate, reduce hot flashes, and reverse hair loss.
Pumpkin seed oil contains fatty acids and phytosterols (a plant compound that interferes with cholesterol absorption in the intestine). Both of these nutrients are good for heart health. While its medicinal benefits are widely touted, there's little research evidence to support the health benefits of pumpkin seed oil.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. When choosing a supplement, look for third-party tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
Pumpkin seed oil contains powerful nutrients, including essential fatty acids. Among the fatty acids and bioactive compounds found in pumpkin seed oil are beta carotenes, alpha-tocopherol, vitamin B, lutein, phytosterols, and other minerals.
The nutritional perks of pumpkin seed oil include health benefits to protect against diseases like high blood pressure (hypertension), diabetes, and cancer. These protective benefits stem in part from pumpkin seed oil's strong antioxidant and anti-inflammatory effects.
One tablespoon of pumpkin seed oil contains 130 calories and 14 grams of fat.
Pumpkin seed oil has many uses. It's good for your heart, hair, and more.
Pumpkin seed oil's phytosterols and unsaturated fatty acid content have prompted research on its potential to lower cholesterol.
For example, a 2020 study published in The Journal of Food Science and Technology evaluated the effect of pumpkin seed oil on cholesterol and blood pressure. Researchers randomly assigned 120 participants with one or more health conditions, including dyslipidemia (abnormal blood lipids), hypertension (high blood pressure), diabetes, and obesity, to an intervention or control group.
The intervention group received 1,000 mg of pumpkin seed oil, and the control group received a placebo. Both adhered to the American Heart Association's heart-healthy dietary guidelines. Compared to the control group, the pumpkin seed oil group showed a significant reduction in LDL ("bad") cholesterol and diastolic blood pressure and an increase in HDL ("good") cholesterol.
Pumpkin seed oil is a safe and effective nutritional intervention for treating hair loss. The evidence supporting this potential benefit is rather robust.
In animal experiments, phytosterols are antiandrogenic (meaning they block some hormones, including testosterone, from binding to receptors). Since testosterone activity plays a role in androgenetic alopecia (also called male pattern baldness), some researchers have wondered if those antiandrogenic effects could help hair loss.
For example, in a 2014 study, researchers looked at hair growth in males who took pumpkin seed oil. Participants took either a placebo or 400 mg of pumpkin seed oil daily for 24 weeks. Those who took the pumpkin seed oil saw a 40% increase in hair count, while those who took the placebo saw only a 10% increase in hair count. Even so, while the research is promising, some experts have challenged the study as incomplete.
A more recent 2021 study in The Journal of Cosmetic Dermatology compared pumpkin seed oil to minoxidil 5% foam on female pattern hair loss. Researchers randomly assigned participants to a pumpkin seed or minoxidil group for three months. The pumpkin seed group experienced a significant increase in upright regrowing hairs.
Pumpkin seeds contain phytoestrogens, which are plant components that act as estrogens in the body. This has prompted some research on whether pumpkin seed oil could help with menopausal symptoms.
In a 2011 pilot study, researchers evaluated the effect of pumpkin seed oil on cholesterol and menopausal symptoms. Researchers gave 35 postmenopausal participants either pumpkin seed oil or wheat germ oil. They found that those who took pumpkin seed oil had increased HDL cholesterol and decreased diastolic blood pressure.
Additionally, the pumpkin seed oil group had significant improvement in menopausal symptoms, including:
The study authors said more research is needed to confirm their results.
The linoleic acid, oleic acid, and microelements in pumpkin seed oil have caused some researchers to wonder if pumpkin seed oil could improve urinary tract health. As such, some research has evaluated pumpkin seed oil's effect on overactive bladder (a sudden and frequent need to urinate) and benign prostatic hyperplasia (BPH, commonly known as enlarged prostate).
In a 2014 study, researchers examined whether pumpkin seed oil improved overactive bladder. Researchers gave 45 participants pumpkin seed oil extract for 12 weeks. The study found that pumpkin seed oil significantly reduced overactive bladder symptoms.
Another 2021 randomized clinical trial compared pumpkin seed oil to Flomax (tamsulosin), a drug that treats prostate inflammation, on BPH symptom relief. Researchers randomized participants to receive 0.4 mg tamsulosin daily or 360 mg pumpkin seed oil twice a day.
Researchers found significant improvements in both groups. However, while the tamsulosin group experienced side effects like dizziness, headache, retrograde ejaculation (in which semen ejaculates backward into the bladder), and erythema (skin redness), the pumpkin seed group did not.
In addition to the potential health benefits listed above, some people use pumpkin seed oil to support:
Pumpkin seed oil is available as a cooking oil and as a supplement.
With a nutty taste, pumpkin seed oil is a nice complement to salads and fresh vegetables as a dressing. Use pumpkin seed oil in salad dressings or marinades, drizzle it over soups or roasted vegetables before serving, or mix it into ice cream.
Pumpkin seed oil is not recommended for dishes that require heating. It is not suited for frying or sautéing because it smokes at a very low temperature.
As a supplement, pumpkin seed oil comes in dosages between 100 mg and 2,000 mg. Supplements come in soft gels, capsules, and liquid. Cold-pressed oil is considered to have more health benefits than oil extracted with heat.
No supplement is intended to treat, cure, or prevent disease.
Your healthcare provider may recommend taking pumpkin seed oil for health conditions like BPH, menopausal symptoms, or hair loss. However, consuming a supplement like pumpkin seed oil may have potential side effects. Research on pumpkin seed oil is limited but indicates that it does not usually produce side effects when taken as directed.
However, some people with food allergies or sensitivities may experience gastrointestinal symptoms or a rash.
Keep in mind that pumpkin seed oil is a fat. As such, it should not be consumed in large quantities. This could lead to weight gain. Instead, consume pumpkin seed oil and other cooking oils in moderation to make sure you're getting the right amount of fat you need.
Caution is advised in people with low blood pressure (hypotension). The high polyphenol and carotenoid content in pumpkin seed oil is known for lowering blood pressure, which may help if you have high blood pressure. However, you don't want these effects if you have low blood pressure.
If you are taking medication to lower blood pressure, talk to your healthcare provider about what's best for you before using pumpkin seed oil.
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Pregnant or lactating people should avoid taking pumpkin seed oil in amounts higher than those found in food. That is because there is not enough evidence to support its safety in those groups.
Always speak with a healthcare provider before taking a supplement to ensure that the ingredients and dosage are appropriate for your individual needs.
In research, study participants took the following dosages of pumpkin seed oil:
Pumpkin seed oil comes from the seeds of the pumpkin. It is sold for cooking and as a health supplement. Some people take pumpkin seed oil to lower cholesterol, treat hair loss, ease menopause symptoms, and improve urinary health. While there is some research supporting these benefits, it is limited.
You can get more pumpkin seed oil in your diet by taking supplements or adding it to sauces and dressings. Look for cold-pressed pumpkin seed oil and store it in a cool place.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
By Malia Frey, MA, CHC, CPT
Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer, and fitness nutrition specialist.
