By goal
Evidence-Backed Supplements for Urinary Tract & UTI
Recurrent urinary tract infections push many people, particularly women, to look for ways to reduce how often infections return between rounds of antibiotics. The evidence here is moderate at best and aimed at prevention, not treating an active infection. Cranberry has the most direct research: trials suggest it may modestly lower the risk of recurrent UTIs in some groups, though results are inconsistent and it is not a cure. Vitamin C is often suggested for urinary acidification, but human trial support for preventing infection is limited. Garlic and ginger appear here mainly for general antimicrobial and anti-inflammatory properties studied in other contexts, with little direct UTI evidence. Probiotics are genuinely mixed: certain Lactobacillus strains have preliminary support, but strain and dose matter and findings do not yet converge. None of these replaces medical care for a suspected infection. This page is educational, not medical advice; talk to your doctor or pharmacist, especially if you have symptoms or take other medication.
| Supplement | Evidence for this goal | Typical dose | Key caution | Studies |
|---|---|---|---|---|
| Cranberry | Moderate | A standard culinary serving is about 1 cup (100 g) of fresh raw berries… | Generally safe as a food. | 8 |
| Garlic | Moderate | Garlic powder 300-900 mg/day (standardized to ~1.8-5.4 mg allicin), or… | Garlic is safe as a food, but supplemental doses can cause breath and body odor, heartburn,… | 21 |
| Ginger | Moderate | 1–1.5 g/day of dried ginger powder in divided doses (typically 250 mg,… | Generally well tolerated at culinary and supplemental doses; the most common side effects a… | 18 |
| Probiotics | Moderate for this goal | Strain-specific; commonly 1–10 billion CFU/day. Match strain to the stu… | Safe for most. | 19 |
| Vitamin C | Moderate | 75–90 mg/day RDA; 200 mg saturates tissues. Doses >1g mostly excreted. | Safe. | 21 |