How can prostate health be supported?

The prostate is a walnut-sized gland that sits just below a man’s bladder. As men get older, it’s common for the prostate to gradually enlarge up to 2-4 times its original size, which is often associated with hormonal changes due to ageing.

After the age of 50, testosterone, which is commonly known as being responsible for muscle growth and libido, naturally starts to decrease, whilst the level of other hormones such as oestrogen increases.

Although testosterone levels decrease, some of the testosterone is converted into dihydrotestosterone (DHT), and the normal process by which it is broken down, is often inhibited by excess oestrogen. This potent form of testosterone, DHT then collects in the prostate which may cause the overproduction of prostate cells resulting in an enlargement. Other common factors to affect the prostate are heavy metals such as mercury and aluminium and xenoestrogens found in plastic containers, petrochemicals and pesticides.

Symptoms of an enlarged prostate:

Excessive urination seems to be a common annoyance for many men, with potentially 3-4 awakenings a night to urinate. The potential reason behind the excessive urination is that the tube which takes the urine from the bladder to the outside (the urethra) passes through the prostate, and if the prostate is enlarged this will place pressure on the urethra impeding the flow of urine and triggering the need to urinate more often. Nighttime urination can also have an effect on melatonin production (sleep hormone), which is also thought to be protective of the prostate.

Other symptoms of an enlarged prostate include difficulty urinating, poor stream, dribbling and sometimes pain. An enlarged prostate can also trigger urinary infection, bladder stones and kidney damage. See our kidney health article here.

Diet recommendations for prostate health

Organic produce[i]: It’s important to reduce exposure to pesticides and herbicides when focusing on balancing hormones, which is key in prostate support. Therefore, organic produce is hugely important, and if possible seasonal produce that hasn’t been flown halfway around the world to get here!

Fat: A key factor in prostate health is reducing saturated fat, especially the fat found in red meat, dairy, margarine and all other processed food[ii]. On the other hand, increasing healthy fat such as oily fish (salmon, mackerel, anchovies, sardines and herring) and extra virgin olive oil is thought to be protective of the prostate in managing inflammation[iii].

Seeds: Seeds such as linseeds which are super supportive of balancing hormones, and pumpkin seeds[iv]which are thought to reduce the conversion of testosterone to DHT, are rich in healthy fats and essential prostate friendly nutrients such as zinc and magnesium. A good tip for seeds is to blend 2tbsp pumpkin seeds, 1 tbsp sunflower seeds and 2tbsp linseeds in a blender to form a gritty powder and add 1tbsp a day to smoothies, oats or salads. store this in an airtight container (preferably glass) in the fridge where it will last for a week.

Vegetables: Increasing overall vegetable intake is always important. Cruciferous vegetables such as broccoli, cauliflower, cabbage and Brussel sprouts contain sulforaphane which is supportive in detoxification of excess hormones, whilst tomatoes, guava, pink grapefruit and watermelon are rich in the carotene lycopene which is the most abundant nutrient stored in the prostate. Vegetables are also rich in fibre which is essential for the digestive system and gut health.

Supplements for prostate health

Zinc[v]: The mineral zinc is more abundant in the prostate than any other organ in the body. Zinc inhibits the conversion of testosterone to DHT and a deficiency isn’t uncommon in those with prostate dysfunction. Try Zinc 30mg.

Saw palmetto[vi]: Similar to zinc, saw palmetto supports the reduction of testosterone to DHT. Studies have found saw palmetto alongside nettle has an even greater effect. Try Saw Palmetto (50ml).

Selenium[vii] & vitamin C[viii]: Both are potent antioxidants which have shown to be beneficial in reducing enlarged prostate whilst protecting the prostate against oxidative stress. Try Selenium 200ug and Vitamin C 250mg Multi-Ascorbate Complex