Natural Approaches to Prostate Health

              A person holding two tomatoes on the vine

Prostate health is a significant concern for many men, particularly as they age. The prostate, a small gland that produces seminal fluid in males, transforms significantly throughout life. In particular, it is known to enlarge as men age, leading to concerns around sexual function, urination, and overall pelvic comfort. While there is no surefire way to prevent these issues, various lifestyle and dietary modifications can help support natural prostate health and beyond this, improve overall wellness, sexual function, and urinary comfort. 

Healthy Eating

Diet plays a vital role in supporting prostate health. A diet high in fruits, vegetables, and lean proteins can help maintain a healthy prostate. Vegetables like broccoli, cabbage, and cauliflower contain compounds called glucosinolates that are known to be powerful antioxidants.1 Lycopene, a powerful antioxidant found in produce with a reddish-pink pigment such as tomatoes, is receiving attention for its potential role in supporting the prostate.2 Though research is ongoing, several observational studies have indicated that a diet high in lycopene could be associated with the long-term maintenance of a healthy prostate and its functions.3 

Another solid choice is consuming foods rich in Omega-3 fatty acids, like salmon, mackerel, and trout. Seaweed, edamame, and ground flax seeds are among several other plant-based omega-3s. This polyunsaturated fat is known for having a plethora of health benefits including supporting healthy lipid levels, improving joint comfort, and helping stay sharp cognitively.4  Moreover, limiting intake of red meat, processed foods, and high-fat dairy products can help support prostate health as well as all aspects of human health. Eating too much of these foods can lead to obesity, which is a risk factor increasing the incidence of prostate problems, not to mention the impacts on the cardiovascular system. Lastly, moderation in alcohol consumption is also advised as is smoking cessation.

Staying Hydrated

Similar to cleaning up the diet, drinking plenty of fluids can help maintain a healthy urinary system. Water flushes out toxins from your body, supporting your overall health. However, excessive water intake can cause frequent urination, which may irritate the prostate. So, balance is the key. Roughly around 64 ounces of water per day is considered the standard. 

Zinc and Prostate Health

Zinc is an essential mineral that plays a crucial role in cellular metabolism, immune function, and oxidative stress control. Some studies have found lower concentrations of zinc in the prostate tissue and urine of men with benign prostatic hyperplasia. Although more research is needed, it appears that maintaining a healthy level of zinc might be beneficial for prostate health.5 Some examples of high zinc containing foods include oysters, red meat, legumes, dairy, whole grains, eggs, and even dark chocolate! 

Physical Activity

Regular physical activity can support overall health, including prostate health. Moderate exercise, such as brisk walking, swimming, or biking for at least 30 minutes a day, can help maintain a healthy weight and boost the immune system.6

Prostates and Pressure: How stress impacts the Prostate

Chronic stress can impact our overall health, and the prostate is no exception. Techniques like meditation, deep breathing, yoga, and other relaxation methods can help manage stress levels.7 Getting sufficient sleep is also crucial for maintaining a healthy immune system and cellular regeneration, both of which are important for prostate health.

Ejaculation and Prostate Health

Regular sexual activity has been hypothesized to flush out potential carcinogens in the prostate. A study published in JAMA found that men who ejaculated 21 times or more each month were less likely to get prostate cancer compared to those who ejaculated 4-7 times a month.8

Plants and Prostates

Plants have been used for millennia to promote healthy male sexual function, support the urinary tract, and improve overall pelvic function. Today, there are some herbs that are better known for their prostate-supportive qualities that can easily be worked into the diet with delicious and healthy results:

  1. Pumpkin Seeds: They contain beta-sitosterol, a phytosterol associated with improved urinary flow and better urinary health in men. They are also a nutritious food that is high in zinc. Several well-designed trials have seen modest improvement in urinary function as well.12 → 9

  2. Pomegranates: Packed with a royal flush of potent antioxidants, pomegranates reign supreme in the kingdom of prostate-healthy foods. These ruby-red jewels are a powerhouse of bioactive compounds, helping to combat oxidative stress and support prostate health.10

  3. Brazil Nuts: Brazil nuts are touted as a rich source of selenium, a potent trace mineral that functions as a cofactor in the body’s enzymes to improve antioxidant system’s efficiency. In addition, they are an excellent source of the previously discussed zinc. 

  4. Flaxseeds: Flax seeds are an excellent choice for prostate support due to their high lignin content which serves as a potent antioxidant. In addition, their high fiber content and omega-3 content supports cardiovascular health and bowel regularity.

  5. Legumes: These foods, ranging from lentils and chickpeas to beans and peanuts, are teeming with vital nutrients, such as fiber and plant protein, that support healthy bodily functions, including those of the prostate. Legumes are also rich in bioactive compounds like isoflavones and phytic acid, known for their antioxidant properties. These compounds can help mitigate oxidation and support hormone health which are two significant factors associated with maintaining the health of the prostate

  6. Green Tea: Emerging research is highlighting the potential benefits of green tea for prostate health. Green tea is rich in polyphenols, particularly catechins, which exhibit strong antioxidant properties. One study found that men who consumed seven or more cups of green tea per day had significantly improved prostate health. 11

The Soy Connection

Isoflavones, compounds found in soy products, may contribute to lower incidences of prostate cancer, as observed in Asian populations.14 However, the exact mechanism isn't fully understood but it's speculated that isoflavones may work as antioxidants and modulate hormone regulation. In the case of prostate health, the metabolite of testosterone known as dihydrotestosterone, which is responsible for prostate growth, is inhibited by isoflavones.12


The Verdict

While these natural approaches can offer a holistic and multi-faceted method to support prostate health, it's essential to remember that they should complement, not replace, traditional medical treatments when needed. Further, research in this field is ongoing, and while many studies show promising results, more rigorous, large-scale trials are needed for definitive conclusions.

These natural approaches provide an array of ways to support prostate health. From dietary changes, and lifestyle modifications, to the use of specific herbs and natural compounds, these methods can offer a comprehensive approach to prostate health. 



  1. Kristal, A. R., & Lampe, J. W. (2002). Brassica vegetables and prostate cancer risk: a review of the epidemiological evidence. Nutrition and cancer, 42(1), 1–9. 
  2. Beynon, R. A., Richmond, R. C., Santos Ferreira, D. L., Ness, A. R., May, M., Smith, G. D., Vincent, E. E., Adams, C., Ala-Korpela, M., Würtz, P., Soidinsalo, S., Metcalfe, C., Donovan, J. L., Lane, A. J., Martin, R. M., ProtecT Study Group, & PRACTICAL consortium (2019). Investigating the effects of lycopene and green tea on the metabolome of men at risk of prostate cancer: The ProDiet randomised controlled trial. International journal of cancer, 144(8), 1918–1928. 
  3. Chen, J., Song, Y., & Zhang, L. (2013). Lycopene/tomato consumption and the risk of prostate cancer: a systematic review and meta-analysis of prospective studies. Journal of nutritional science and vitaminology, 59(3), 213–223. 
  4. Swanson, D., Block, R., & Mousa, S. A. (2012). Omega-3 fatty acids EPA and DHA: health benefits throughout life. Advances in nutrition (Bethesda, Md.), 3(1), 1–7. 
  5. Zhao, J., Wu, Q., Hu, X., Dong, X., Wang, L., Liu, Q., Long, Z., & Li, L. (2016). Comparative study of serum zinc concentrations in benign and malignant prostate disease: A Systematic Review and Meta-Analysis. Scientific reports, 6, 25778. 
  6. Kang, D. W., Fairey, A. S., Boulé, N. G., Field, C. J., Wharton, S. A., & Courneya, K. S. (2022). A Randomized Trial of the Effects of Exercise on Anxiety, Fear of Cancer Progression and Quality of Life in Prostate Cancer Patients on Active Surveillance. The Journal of urology, 207(4), 814–822. 
  7. Kaushik, D., Shah, P. K., Mukherjee, N., Ji, N., Dursun, F., Kumar, A. P., Thompson, I. M., Jr, Mansour, A. M., Jha, R., Yang, X., Wang, H., Darby, N., Ricardo Rivero, J., Svatek, R. S., & Liss, M. A. (2022). Effects of yoga in men with prostate cancer on quality of life and immune response: a pilot randomized controlled trial. Prostate cancer and prostatic diseases, 25(3), 531–538.
  8. Leitzmann MF, Platz EA, Stampfer MJ, Willett WC, Giovannucci E. Ejaculation Frequency and Subsequent Risk of Prostate Cancer. JAMA. 2004;291(13):1578–1586. 
  9. Vahlensieck, W., Theurer, C., Pfitzer, E., Patz, B., Banik, N., & Engelmann, U. (2015). Effects of pumpkin seed in men with lower urinary tract symptoms due to benign prostatic hyperplasia in the one-year, randomized, placebo-controlled GRANU study. Urologia internationalis, 94(3), 286–295.
  10. Paller, C. J., Ye, X., Wozniak, P. J., Gillespie, B. K., Sieber, P. R., Greengold, R. H., Stockton, B. R., Hertzman, B. L., Efros, M. D., Roper, R. P., Liker, H. R., & Carducci, M. A. (2013). A randomized phase II study of pomegranate extract for men with rising PSA following initial therapy for localized prostate cancer. Prostate cancer and prostatic diseases, 16(1), 50–55.
  11. Guo, Y., Zhi, F., Chen, P., Zhao, K., Xiang, H., Mao, Q., Wang, X., & Zhang, X. (2017). Green tea and the risk of prostate cancer: A systematic review and meta-analysis. Medicine, 96(13), e6426.
  12. Dillingham, B. L., McVeigh, B. L., Lampe, J. W., & Duncan, A. M. (2005). Soy protein isolates of varying isoflavone content exert minor effects on serum reproductive hormones in healthy young men. The Journal of nutrition, 135(3), 584–591.

Older post Newer post