Why Pumpkin Seeds Are a Menopause Must-Have

Lifestyle |
5 min read

Written By

Brittany Dick

Published

November 14, 2025

Medically reviewed by

Alyssa Dweck MS, MD, FACOG, MSCP, Chief Medical Officer

Did you carve and scoop out pumpkins this fall for Halloween? If you’re a woman navigating the menopause transition, it’s important to think twice before tossing those seeds.

From heart health benefits to hot flash relief, pumpkin seeds may rank as one of the best foods for managing menopause symptoms.¹ Let’s talk more about why.

Are Pumpkin Seeds on the List of Menopause Superfoods?

Pumpkin seeds may very well be a top contender on the list of menopause superfoods.

As we dive into why, we’ll break down the nutritional profile of pumpkin seeds and how that translates to supporting your health and wellness in midlife.

A Powerful Antioxidant and Anti-inflammatory

Pumpkin seeds contain a powerhouse of minerals known to reduce inflammation in the body – this is helpful during menopause to lower risk of chronic conditions associated with aging, including some cancers.^2,3 A serving of pumpkin seeds delivers the following anti-inflammatory nutrients: ⁴

Zinc
Phosphorous
Magnesium
Potassium
Selenium

Pumpkin seeds also contain antioxidants like flavonoids and phenolic acids, which can protect cells from harmful free radicals.⁵ This is especially important during midlife, when women begin to lose the protective antioxidant benefits of estrogen and are exposed to higher levels of oxidative stress.⁶

The Importance of Magnesium and Zinc in Menopause

In addition to being a great source of antioxidants, and as mentioned earlier, pumpkin seeds are specifically rich in zinc and magnesium. Here we talk more about the benefits these nutrients can provide during menopause.

Pumpkin Seeds and Magnesium

Just a 30-gram serving of pumpkin seeds contains 159 mg of magnesium, making it one of the best natural sources of this essential mineral.⁷

Research shows that the average American diet is severely lacking in magnesium, with low levels increasing the risk for certain medical conditions like heart attack, stroke, diabetes, osteoporosis, and mood disorders.^8,9 Maintaining optimal levels of magnesium, however, may help slow down the rate of these conditions often associated with midlife—like osteoporosis—by preserving bone strength and density and offering additional benefits.¹⁰

The magnesium content in pumpkin seeds may also help to improve sleep—a feat more than half of all women in menopause struggle with.¹¹ While research is ongoing, some studies suggest optimal levels of magnesium may help to increase muscle relaxation to promote a restful night’s sleep.¹² The presence of tryptophan—a precursor to the “happy hormone,” serotonin—in pumpkin seeds may further make a good night’s sleep feel like it’s more within reach.^13,14

Pumpkin Seeds and Zinc

In that 30-gram serving of pumpkin seeds, you’ll also find 2 mg of zinc.¹⁵ While the amount doesn’t seem like much, experts recommend 8 mg of zinc per day for women over the age of 19, who are not pregnant—which means that same small serving of pumpkin seeds provides 25% of your daily intake.¹⁶

Why exactly is zinc important? Optimal levels of zinc are necessary for a functioning immune system that can fight off viruses, cancerous cells, and inflammation.¹⁷ Zinc also plays a role in stabilizing blood sugar, wound healing, digestion, and focus.¹⁸

Natural Menopause Remedies: Phytoestrogens in Pumpkin Seeds

Another reason pumpkin seeds might be considered to be beneficial during menopause? Phytoestrogens.

Found naturally in plants, phytoestrogens have a similar chemical structure to estrogen.¹⁹ Not only do they have antioxidant and anti-inflammatory properties, they may also help combat some menopause symptoms related to low estrogen levels—like hot flashes, for example.²⁰

Additionally, preliminary and ongoing research suggests that a diet rich in phytoestrogens during midlife may improve bone mineral density and markers of cardiovascular health—a win–win for women navigating menopause.²¹

It’s important, however, to check in with your healthcare provider first before increasing your intake of phytoestrogens. Because these nutrients may act like a hormone in the body, they may not be recommended for everyone.

How to Incorporate Pumpkin Seeds into Your Diet

Roasted and seasoned pumpkin seeds make a delicious snack on their own or as a crunchy topping for yogurt, salads, oatmeal, and more.²²

If you’ve scooped your pumpkin seeds out of a pumpkin, simply rinse and soak them to get rid of any remaining stringy flesh. While you can consume pumpkin seeds raw, roasting them may render them more palatable and easier to digest. Simply toss them on olive oil, spread them on a baking sheet, and roast in the oven at 300F for up to 40 minutes.²³

The simplest option for flavoring is a dash of salt, while more complex savory renditions include garlic and parmesan flavorings, ranch seasoning, or rosemary.²⁴ For a sweet, fall-festive option, try adding cinnamon or pumpkin pie spice prior to roasting.²⁵

Whether you’ve removed pumpkin seeds from a freshly-carved a pumpkin or purchased them from a store, pumpkin seeds prove to be a healthy, versatile, and menopause-friendly snack during midlife and beyond.

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