Do you feel like you have to use the bathroom more often than you used to during the day? Are you tired of waking up in the middle of the night to go? Do you ever lose urine from exercising, sneezing, or coughing? Do you have an “all-of-a-sudden” need to go and worry you can’t get to the toilet fast enough? These are all symptoms of urinary incontinence (UI).

It’s generally good to move through life with a sense of urgency—but not because of bladder control issues. Bladder control problems associated with UI are not something everyone feels comfortable discussing, yet they are common with age and affect mostly women.

Pumpkin seeds have been used in folk medicine as a remedy for urinary disorders for centuries. Today, they are increasingly included in natural bladder control products. How do they work, and can they really help improve UI?

What problems come from a lack of bladder control?

Bladder control issues can range from mildly frustrating to downright embarrassing. As people age, they may find themselves waking up more frequently at night or experiencing unwanted urine leakage during the day.

Getting up two or more times during the night to urinate is called nocturia and is common in both women and men after age 40. Another common issue is stress incontinence, which refers not to emotional stress but to physical pressure on the bladder caused by sneezing, coughing, heavy lifting, or high-impact exercise.

Stress incontinence is often described as accidental “leaking.” A sudden, difficult-to-control urge to urinate—along with needing to go eight or more times per day (including two or more times at night)—is known as overactive bladder (OAB).

Many bladder control problems stem from weakened bladder sphincter and pelvic floor muscles. In women, menopause often worsens these symptoms due to hormonal changes. While many assume these issues are an unavoidable part of aging, safe, natural, and low-cost approaches—such as pumpkin seed extract—have demonstrated promising benefits in clinical studies.

How does pumpkin seed work?

Pumpkin seed extracts come from the same seeds removed when carving pumpkins. These seeds are highly nutrient-dense, containing protein, dietary fiber, and a wide range of beneficial micronutrients.

Pumpkin seed has been used for centuries to address prostate and urinary concerns. From 1863 to 1936, the United States Pharmacopoeia listed pumpkin seeds as a treatment for intestinal parasites. Only in recent decades has modern research begun to uncover their medicinal potential.

While the exact mechanisms are not fully understood, researchers believe pumpkin seed may support bladder control by strengthening and toning the pelvic floor muscles. These muscles extend from the pubic bone to the tailbone and support vital organs, including the bladder.

When pelvic floor muscles weaken due to aging, excess body weight, chronic coughing, or postmenopausal hormone changes, bladder control can be compromised.

How effective is pumpkin seed for bladder control?

A study published in the Japanese Journal of Medicine and Pharmaceutical Science found that pumpkin seed, combined with soybean germ extract, reduced both daytime and nighttime urinary frequency in 39 postmenopausal women over six weeks. Notably, significant improvement was observed by the end of the first week.

Research published in the Journal of Gynecology and Women’s Health examined 82 women aged 42 to 62 and showed that a pumpkin seed and soy supplement reduced leakage associated with OAB. The researchers attributed these benefits to protection against age- and menopause-related biological changes that contribute to urinary incontinence.

Can I get enough pumpkin seed from my diet?

It is possible to obtain pumpkin seed benefits through diet alone. Clinical studies typically use about 1,000 mg of pumpkin seed extract per day.

However, it is difficult to determine how many whole seeds are needed to achieve this dose. Pumpkin seed extract supplements offer precise, therapeutic dosing with minimal added calories.

Do bladder medications work? What are other natural solutions?

Prescription medications such as Ditropan, Solifenacin, and Tolterodine can help some individuals but often come with side effects like dry mouth, constipation, dizziness, headaches, and nausea. Additionally, they may not effectively treat certain types of UI, such as stress incontinence. As a result, many people seek natural alternatives.

Kegel exercises are commonly recommended to strengthen pelvic floor muscles essential for urinary control. These exercises complement pumpkin seed supplementation. To perform them, contract the pelvic floor muscles for two seconds, then relax. Gradually increase holds to five and then ten seconds. Aim for three sets of 30 repetitions daily.

Constipation can worsen bladder symptoms by placing added pressure on the bladder. Eating a high-fiber diet rich in beans, whole grains, and vegetables can help. Because some urinary symptoms are caused by urinary tract infections, you may also find it helpful to read Is Cranberry the Best Natural Solution for UTIs?

Maintaining a healthy weight is also important, as excess weight increases pressure on the bladder and pelvic muscles. Many people see significant improvement—or even full resolution—when this mechanical stress is reduced.

Staying well hydrated is equally important. While it may seem logical to drink less to reduce urination, concentrated urine can irritate the bladder and increase urgency. Drinking water consistently throughout the day helps prevent this.

The average adult produces about 6.3 cups of urine daily, and the bladder can hold up to 2.5 cups. Most people feel the urge to urinate when the bladder contains about one cup. Interestingly, a 2013 study on the “law of urination” found that mammals—from humans to elephants—take roughly 21 seconds to urinate, regardless of bladder size.

Dietary changes can also help. Avoid common bladder irritants such as caffeine, alcohol, carbonated drinks, chocolate, citrus fruits and juices, spicy foods, artificial sweeteners, tomatoes, vinegar, and sugar. Smoking should also be avoided, as it irritates the bladder and can trigger coughing-related stress incontinence. These steps can greatly improve bladder control and enhance the effects of supplements like pumpkin seed extract.

Which pumpkin seed supplements should I try?

Several high-quality pumpkin seed extract supplements are available. Pumpkin Capsules by Genestra provide fatty acid–rich pumpkin seed oil in softgel form.

For a pumpkin seed and soy combination similar to those used in clinical studies, Flow-Less by Allergy Research Group is an excellent choice. If urinary tract infections may be contributing to your symptoms, Go-Less by Progressive Labs combines pumpkin seed with cranberry extract.

There’s no need to let urinary disorders control your life with the natural solutions available today. If you have any questions about the topics discussed here, contact our customer service team at customerservice@oakwaynaturals.com or call 888-460-3091.

Until next time, stay healthy!

Yours in health,

Dr. Gregg Gittins