Key Takeaways
While prostate issues are very common as men age, there are some things you can do to help support a healthy prostate.
- Maintain a healthy weight
- Exercise regularly
- Talk to your doctor and get regular checkups, especially after age 50
- Eat more fruits and vegetables
- Reduce animal protein and cholesterol
- Incorporate foods rich in the vitamins, minerals, and botanicals (and more) that are mentioned above
- Try a prostate health supplement
Part of the male reproductive system, the prostate is a walnut-shaped gland that is located below the bladder and surrounds the urethra (both of which are part of the urinary tract). The prostate’s primary function is to develop a fluid that goes into semen, making it essential for men’s fertility.
The good news is there are simple measures you can take in order to support a healthy prostate. However, it is always best to start by having a conversation with your doctor or healthcare provider about the best plan for you.
READ MORE: Men’s Health: Advice For Each Stage In Life
Diet And Lifestyle Changes
Let’s start with exercise. Several scientific studies have shown that moderate to vigorous physical activity is associated with a decreased incidence of urinary tract issues compared to men who are sedentary.
1
When it comes to diet, there are several factors to consider. In one study, men who consumed four or more servings of vegetables per day had a healthier prostate compared to men who consumed less than one serving.
2 There is also evidence that animal-based protein—especially red meat—may increase prostate issues.
2, 3 Reduced cholesterol intake may also be beneficial in reducing issues.
2, 4
READ MORE: Hormones And Weight Gain (Or Weight Loss)—Is There A Connection?
Vitamins, Minerals, Botanicals—And More
In addition to a maintaining a healthy weight through diet and exercise, there is science behind key ingredients that can support prostate health.
Saw Palmetto
Saw palmetto (
Serenoa repens) is a tree native to the southeastern United States. The extract from the fruit or berry has been traditionally used to help with urinary health and is one of the most common ingredients associated with prostate health. Some smaller studies have indicated that saw palmetto supplementation is beneficial for prostate and urinary health.
5
If you want to try a
saw palmetto supplement, there’s a lot of positive reviews from real users.
Beta-Sitosterols
Beta-sitosterols is a fancy name for a plant-based compound commonly found in foods such as:
4, 6
- Saw palmetto
- Pumpkin seeds
- Soy
- Pecans
- Avocados
A scientific review of four clinical studies (with over 500 men) evaluated the impact of beta-sitosterols on prostate health. The dose of beta-sitosterols ranged from 60mg to 195mg per day for a length of 4 to 26 weeks. Results of beta-sitosterol supplementation showed improvements in urinary health and urinary flow.
7 There has also been positive results for soy, which is rich in beta-sitosterols.
4
In order to find beta-sitosterols in a supplement, you’re going to have to do some research by reading labels. You can find it as a stand-alone product, but it’s more commonly found as one of many ingredients in a prostate health product.
Zinc
Zinc is required for normal reproductive function and is a key mineral. Men with prostate health issues tend to have a lower concentration of zinc in plasma and prostate tissue.
From pills, lozenges, liquid drops and powders, there are so many options for
zinc supplements. Pumpkin seeds, which are a
rich source of zinc, may also be beneficial for the prostate.
2, 6, 8 You could also give
pumpkin seed oil a try.
READ MORE: What Is Zinc?
Lycopene
Lycopene is a type of antioxidant that is found in tomatoes. In a clinical trial, men were given 15mg of lycopene per day or a placebo for 6 months. Results showed improvements in markers of prostate health. While this study showed a beneficial impact, there have only been a small number of studies that have evaluated the effect of lycopene. More research is needed in this area.
10
To get more lycopene in your diet, try eating more tomatoes or other red fruits such as strawberries and watermelon.
10 You could also check out lycopene supplements.
READ MORE: Foods For Healthy Skin
Vitamin D
Did you know your body can produce vitamin D by the sun’s rays hitting your skin? We know this “sunshine vitamin” is essential for overall health, so getting enough D in your diet is key. Recent research indicates an interesting correlation between vitamin D intake and prostate health.
2, 8, 11
Looking for a vitamin D boost? Look for foods such as fatty fish or fortified dairy products. You can also pick up a
vitamin D supplement.
READ MORE: Vitamin D & Immune Health
READ MORE: Vitamin D Deficiency—How Can You Tell If You Have One?
Cranberry
Cranberry may help support prostate health. In one study, a group of 21 men received 500mg of cranberry for 6 months. Results showed improvements in prostate health scores and urinary flow versus the control group.
4
For a healthy urinary tract, incorporate cranberries into your diet or try adding a
cranberry supplement into your regimen.
Rye Grass Pollen
In clinical studies, a form of rye grass pollen (called Cernilton) has been in use for decades. While there are some older studies that show a benefit, these were short studies with a small number of participants.
4, 6, 8 More up-to-date research is needed in this area.
Pygeum
The bark of the
Pygeum africanum tree has been touted for supporting prostate function. Studies have shown benefit providing dietary support for normal, healthy urinary flow.
4, 8
