Thanks to a slew of high-profile public campaigns in recent years, more and more men are becoming aware of the importance of prostate health. However, what’s less well known are the lifestyle factors and behaviours that can influence prostate health. If you want to know how you can improve your prostate health naturally, then this detailed guide from the Supplement Needs team is for you…

What is the prostate? 

In case you’ve missed those high-profile public campaigns - or you just need a bit of a refresher - in this section we’ll tell you what the prostate is and what it does. 

What does the prostate actually do? 

As you may have read or heard, the prostate is a small, walnut-shaped gland that is only found in men. It sits below the bladder, and envelopes (or ‘surrounds’) the urethra - this being the tube that carries urine and semen out of the body. 

You can see the prostate located centrally in the picture below:

The primary role of the prostate is to produce and secrete prostatic fluid - a key component of semen that both nourishes and protects sperm during ejaculation. This prostatic fluid contains enzymes, Zinc, and other molecules that support sperm motility (the ability of sperm to ‘swim’) and viability¹. 

In addition to this ‘secretory’ function, the prostate produces prostasomes. These are microscopic vesicles that interact with sperm in order to improve motility and (potentially) shield sperm from immune attack within the female reproductive tract². 

In terms of how the prostate is ‘maintained’, this centres on a hormone called dihydrotestosterone (DHT), a potent androgen derived from testosterone. In prostate tissue, the enzyme 5ɑ-reductase transforms testosterone into DHT. DHT then binds to androgen receptors in prostate cells with much higher affinity than testosterone. The subsequent androgen signalling triggered by this then regulates gene expression ensuring the prostate grows and functions normally³. 

We appreciate that we got pretty technical there! So, what does that mean in plain English?

• The main male hormone is testosterone, however, inside the prostate that testosterone is changed into a stronger hormone called DHT. 

• This change happens because of a special enzyme called 5ɑ-reductase.

• The DHT tells prostate cells to grow and function.

It’s this step-by-step process that ensures that your prostate remains healthy. 

However, here’s the kicker (and something that many men experience). As you age, this production of DHT can increase beyond normal levels. This increased level of DHT effectively ‘tells’ your prostate to grow larger than normal. 

The end result is an enlarged prostate. As we’ll explore soon, this can result in a variety of unhelpful symptoms.

What are the different types of prostate problems?

There are three distinct and defined issues that can arise with the prostate, with an enlarged prostate (as described above), being only one of them. 

The three main types of prostate problem are:

• Benign prostatic hyperplasia (BPH): this refers to the non-cancerous enlargement of the prostate gland. It occurs due to increased cell growth (hyperplasia), primarily in the transition zone surrounding the urethra.
  

• Prostatitis: this is inflammation of the prostate which can be caused by acute or chronic bacterial infections or chronic pelvic pain syndrome⁴.
  

• Prostate cancer: this occurs when prostate cells grow uncontrollably, with risk factors including advancing age, family history, ethnicity, and certain genetic mutations. 

Why prostate problems can develop

As we’ve just seen, the prostate plays important physiological functions. However, like other parts of the body, it’s not shielded from dysfunction - with the main prostate issue that many men experience being an enlarged prostate (known in technical terms as benign prostatic hyperplasia (or BPH)).

Other issues that can affect the prostate include prostatitis, and prostate cancer. 

Below, we’ve explored how these issues commonly arise. 

Androgen and hormone changes

We saw earlier that the proper function and health of your prostate is tied to androgen signalling, with the local conversion of testosterone to 5ɑ-reductase. However, as many men age, hormonal signalling and production changes - with the result that elevated DHT levels can become prevalent - resulting in excessive cellular proliferation and the development of BPH⁵. 

Where an enlarged prostate has occurred due to these hormonal changes, doctors will typically prescribe medications that block 5ɑ-reductase that reduce DHT formation. Such medications include finasteride and dutasteride - and have been shown to reduce prostate volume and and symptoms.

Interestingly, only 20% of prostate cancers are androgen sensitive when we look at the date. It appears that the remaining 80% of prostate cancers are inflammation-induced (e.g. metabolic inflammation, high-blood pressure, estrogen imbalance, diabetes/blood sugar dysregulation).  

Chronic inflammation

Inflammation is increasingly being recognised by researchers and medical professionals alike as a cause of prostate enlargement. 

Studies⁶ have suggested that inflammatory cytokines, such as TNF-ɑ, have been shown to influence the behaviour of prostate stromal cells and amplify androgen-driven growth signals. 

Over time, consistent inflammation can stimulate cellular proliferation and tissue remodelling, even potentially predisposing the prostate to malignant transformation in the context of prostate cancer (in other words, persistent inflammation over a long enough timeline could be a contributory factor to the development of prostate cancer). 

Poor metabolic health

If you have poor metabolic health - such as diabetes mellitus - then you may experience prostate issues. 

Conditions such as obesity, insulin resistance, high-blood sugar levels, and dyslipidaemia (e.g. high cholesterol), have all been linked with increased prostate enlargement and lower urinary tract symptoms. 

Research⁷ in this area has found that obesity and diabetes create a pro-inflammatory environment, as well as alter hormone signalling, which can exacerbate cellular proliferation within the prostate. 

Do I have an enlarged prostate? How to check prostate health

Are you concerned about the health of your prostate? Understanding how to monitor your prostate health is essential, especially if you’re over 45 (or part of a high-risk group). 

Many prostate issues start slowly and painlessly, so initial symptoms can be as simple as small changes to your urinary habits or the way in which you pass urine. 

Below, you’ll find the main things to look out for that could be signs of prostate trouble:

• Frequent urination, especially at night: known as ‘nocturia’ the need to urinate multiple times during the night is usually as a result of an enlarged prostate pressing against the urethra⁸. 
  

• Weak or interrupted urine flow: a classic symptom of prostate issues is a weak or interrupted flow when you urinate. Repeated starting and stopping urination is also a common symptom of prostate issues.
  

• Hesitancy: if you find it takes you a long time to actually start urinating, this can be another sign of an enlarged prostate or related issue.
  

• Incomplete emptying: if you often go to the toilet and still feel like you haven’t completely emptied your bladder, this can be another sign of an enlarged prostate.
  

• Pelvic discomfort: in some rarer cases, men can experience aches or pressures in the pelvic area when they have prostate issues⁹.
  

• Blood in urine or semen: known as haematuria, the presence of blood in either the urine or semen is a major red flag and you should consult your doctor immediately if you experience this.

Many of these symptoms can also coincide with urinary tract infections (UTIs) or inflammation of the prostate (known as prostatitis). Should you experience any of the above symptoms, it is strongly advised that you speak to your doctor without delay. 

How are prostate issues diagnosed? 

If you do go to your doctor to talk about a potential problem with your prostate, there are a number of diagnostic pathways that you may go down. The first - and most common of these - is a digital rectal examination (DRE). 

Digital rectal examination (DRE)

As the name suggests, a digital rectal examination involves a clinician feeling the prostate through the rectum to check for hardness, lumps or abnormal size¹⁰.

Whilst DREs can be the most common test for prostate issues, they don’t tend to be done in isolation. This is because DREs are not viewed as a reliable test for the detection of prostate cancer in particular¹¹. 

For that reason, a digital rectal examination will take place after or alongside PSA testing (which we’ll cover next). 

PSA (prostate-specific antigen) test 

A PSA test is a simple blood test that measures the level of prostate-specific antigen within your blood. This prostate-specific antigen is a protein that is made by prostate cells. 

Higher PSA levels can be caused by an enlarged prostate, inflammation, infection, or prostate cancer. However, and this is crucially important to understand, a raised PSA level doesn’t necessarily mean you have prostate cancer.

Because a PSA test isn’t cancer-specific, the results of the test require careful interpretation within the context of an individual’s risk factors and symptoms¹².

As an aside - PSA velocity is a metric used which measures change in PSA over time as a method for disease detection/progression.

Note: here in the UK, there is no national screening programme for prostate cancer. However, if you are a man over 45 then you have the right to request a PSA blood test in discussion with your GP.

How widespread are prostate issues? 

As with many health conditions, people can derive comfort from knowing that they aren’t the only person going through a health issue. 

So, what’s the picture of prostate health in the UK? 

The reality is that prostate conditions are very common here in the UK. The two most common of these conditions are benign prostatic hyperplasia (BPH), and prostate cancer. 

Benign prostatic hyperplasia (BPH)

An enlarged prostate is the most common prostate disorder, with prevalence breaking down as follows: 

• ~50% of men aged 50-60.

• ~70% of men aged 60-69.

• Up to 80-90% of men over 80.

As you can see, an enlarged prostate is something that many men will experience as they get older. However, studies¹³ have suggested that thanks to several efficacious drug treatments, BPH has moved from being something that requires surgery, to being a manageable chronic medical condition. 

In other words, BPH can now be lived with, without the need for invasive surgery.

Prostate cancer

Unfortunately, prostate cancer is now the most common form of cancer in men in the UK. According to Cancer Research UK, there are over 52,000 new cases per year, accounting for around 27% of all new male cancer diagnoses¹⁴. 

The question you’re likely asking yourself now, is how prevalent it is. Research suggests that prostate cancer follows a clear age curve:

• 40s: prostate cancer is uncommon at this age, but early BPH changes may begin at cellular level.
  

• 50s: urinary symptoms become more common. From this age, many men consider taking a PSA test.
  

• 60s and older: the risk of both symptomatic BPH and prostate cancer increases substantially. 

Note: some populations are more susceptible to BPH and prostate cancer. These include individuals with conditions such as obesity, diabetes, and high-cholesterol. People of black African or Caribbean heritage are also prone to experiencing prostate issues.¹⁵

How can I improve the health of my prostate? 

Like many other health conditions, improving your prostate health hinges on a variety of lifestyle factors. Research increasingly shows that benign prostatic hyperplasia (BPH), urinary symptoms, and even aggressive prostate cancer risk are influenced by inflammation, metabolic health, hormone signaling, and vascular function - all of which are strongly shaped by your lifestyle. 

In other words, good prostate health isn’t just about the prostate itself - it’s about systemic health.

Below, we’ve set out the top lifestyle factors you can change in order to improve your prostate health. 

Maintain a healthy body weight

Excess body fat is consistently associated with BPH and more severe urinary symptoms. For example, one systematic review found that obesity and metabolic syndrome are significantly associated with ‘increased prostate volume and progression of BPH’¹⁶. 

A meta-analysis found similar, with a higher body mass index (BMI) being associated with increased risk of BPH and lower urinary tract symptoms¹⁷.

That excess body fat is so closely linked to prostate problems is likely due to the fact that visceral body fat promotes: chronic, low-grade inflammation, elevated insulin levels, and increased aromatase activity (altered hormone balance). 

Engage in regular exercise

Regular physical activity is one of the most evidence-supported interventions for long-term prostate health. 

Public health guidelines suggest that you should aim for between 2-3 hours of aerobic activity each week (of a moderate to high intensity). Beyond the immediate cardiovascular benefits, physical activity seems to have a clear impact on prostate health outcomes. 

As one meta-analysis found¹⁸, men who have higher levels of physical activity have a significantly lower risk of developing aggressive prostate cancer. 

Exercise improves physical factors such as endothelial function, insulin sensitivity, inflammatory regulation, and body composition - all of which influence prostate health. 

Avoid certain foods

Although no single food ‘causes’ prostate issues, consistent consumption of certain foods can create the physiological environment in which prostate problems can arise. 

Examples of foods to avoid for your prostate health include: 

• Red and processed meats: a meta-analysis published in the American Journal of Clinical Nutrition found that high intake of processed meat was associated with an increased risk of prostate cancer¹⁹.
  

• High-fat dairy products: a meta-analysis reported that high consumption of high-fat dairy products may be associated with increased prostate cancer risk, although the evidence for this is admittedly limited²⁰.
  

• Ultra-processed foods: as you may have spotted recently, ultra-processed foods have become the bȇte noire of the public health field, and for good reason! Amongst the other harms ultra-processed foods can do, they have been linked to poor prostate health²¹ as a result of inducing high levels of inflammation.
  

• Excess alcohol: a dose-response, meta-analysis found that higher alcohol intake was associated with increased prostate cancer risk, with risk rising alongside consumption level²².
  

• High sodium intake: high sodium intake may indirectly influence prostate health through its contribution to broader metabolic dysfunction²³.

Whilst this may seem like ‘cutting out the fun stuff’ from your diet, the evidence base does suggest that changing your diet can have a meaningful impact upon your prostate health. 

Rather than indulging in foods like the above, consider introducing the following into your regular dietary consumption: 

• Vegetables: cruciferous vegetables, cooked tomato products, and legumes have been associated with reduced risk of incident advanced prostate cancer²⁴.
  

• Lycopene-containing foods: consistent consumption of foods rich in lycopene (such as cooked tomato products) is associated with a reduced risk of developing prostate cancer²⁵.
  

• Fibre: high fibre intake has been demonstrated in studies to correlate with a lower risk of prostate cancer (especially, advanced, aggressive forms)²⁶.
  

• Omega-3 fatty acids: some very limited evidence suggests that the consumption of Omega-3 fatty acids may slow the progression of prostate cancer and possibly reduce mortality risk²⁷.

Aside from the above, many public health experts recommend that you should keep your diet to minimally-processed foods. 

A good rule to follow is that of food writer Michael Pollan, which is to “only eat foods that contain a maximum of five ingredients (whilst also avoiding foods that contain ingredients you cannot pronounce)”.

Frequently asked questions about prostate health

We appreciate that we’ve covered a lot of ground so far in this article. However, there are many recurring, frequently asked questions about prostate health that we are yet to answer. 

So, below, you’ll find the most common prostate FAQs:

1. Is it possible to shrink an enlarged prostate naturally? 

When diagnosed with an enlarged prostate, some men wish to find natural ways to ease their symptoms and potentially reverse the enlargement.  

Unfortunately, whilst there’s little evidence to suggest that you can ‘shrink’ your prostate naturally, there is plenty of evidence that you can ease your symptoms via natural means. 

In addition to making the lifestyle changes we discussed earlier, certain natural compounds have been demonstrated to alleviate some prostate symptoms. 

In particular, plant compounds such as Beta-Sitosterol and Saw Palmetto have shown modest improvements in urinary symptoms in clinical trials²⁸. Symptom improvements included improvements in peak flow rates. 

2. Does ejaculation affect prostate health? 

If you start researching prostate health, you are likely to encounter the assertion that the more regularly a man ejaculates, the healthier their prostate is likely to be. 

Is this actually true? Or is it an Internet myth? 

It’s perhaps not a surprise to learn that this question has been studied rather extensively. 

A large prospective cohort study²⁹ followed nearly 32,000 men and found that higher ejaculation frequency was associated with a lower risk of prostate cancer. Men reporting more than 21 ejaculations per month had a lower risk of prostate cancer compared to those reporting 4-7 per month.

Note, however, that word ‘associated’. The study didn’t determine a definite causative link between ejaculation frequency and prostate health outcomes. 

However, there are several hypotheses why ejaculation frequency may relate to prostate health. These include: 

• Reduced accumulation of potentially carcinogenic secretions. 

• Improved clearance of prostatic fluid. 

• Hormonal modulation.

Note: it’s important to note that ejaculation can cause a transient rise in PSA if tested within 24 hours of ejaculating, which can result in false positives.

3. Does coffee harm prostate health? 

Given that coffee is a diuretic, it has long been seen as potentially harmful to prostate health. 

Is that actually true, though? 

Studies seem to suggest the opposite!

A 2021 meta-analysis³⁰ published in the BMJ found that people who regularly drink coffee have around a 9% lower risk of developing prostate cancer compared with those who drink no/minimal amounts of coffee.

The study also found that for every additional cup of coffee consumed per day, risk of developing prostate cancer fell by 1%. 

4. How long does it take to improve prostate health naturally? 

This is a difficult question to answer definitively, as many of the things that can improve prostate health (e.g. lifestyle changes) are ultimately at the control of the individual.

However, when it comes to supplements and natural compounds such as Beta-Sitosterol, studies have found that symptom improvements can arise within as little as 4-12 weeks³¹.

Ultimately, however, this question comes down to you and how you’re willing to change your lifestyle, diet, and activity levels.

The all-in-one prostate supplement

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We hope you’ve found this guide to managing your prostate health naturally both interesting and genuinely useful. 

However, our attempts to help you improve your prostate health don’t end with this article. 

In fact - led by our formulator Dr. Dean St. Mart PhD - we have developed a complete, all-in-one prostate health supplement. 

Introducing the Supplement Needs Prostate Stack. 

Supplement Needs Prostate Stack has been formulated to address the key biological pathways involved in prostate enlargement and inflammation, including androgen signalling, oxidative stress and lower urinary tract symptoms (LUTS). 

Formulated to include 16 potent ingredients Prostate Stack includes several key, evidence-based ingredients. Here’s how these key ingredients work: 

• Saw Palmetto (Serenoa repens): Saw Palmetto is one of the most widely-studied botanical ingredients for benign prostatic hyperplasia (BPH). Mechanistically, Saw Palmetto appears to inhibit 5ɑ-reductase, the enzyme responsible for converting testosterone into dihydrotestosterone (DHT) - a hormone strongly implicated in abnormal prostate growth³².
  

• Beta-Sitosterol: Beta-Sitosterol is a plant sterol occurring naturally in vegetables, seeds and nuts. We have harnessed it as it has an excellent prostate health evidence base. A double-blind, placebo-controlled trial published in The Lancet found that Beta-Sitosterol significantly improved urinary symptom scores and flow measures in men with BPH³³.
  

• Nettle Root (Urtica dioica): Nettle Root is a substance that has been used throughout history to aid urinary health. However, modern science backs up its use, with a 2013 study showing improvement in urinary symptoms in men with BPH using Nettle Root extract³⁴.
  

• Zinc: we saw at the outset of this article that prostatic fluid contains Zinc. So, we ensured it was included in Prostate Stack. Research shows that Zinc levels are significantly lower in prostate cancer tissue compared to normal prostate tissue, hence it’s worth supplementing this important mineral³⁵.
  

• Lycopene: this is a carotenoid antioxidant most commonly found in cooked tomatoes and tomato-based products. Observational evidence consistently shows an inverse relationship between lycopene intake and prostate cancer risk. One meta-analysis found that higher circulating lycopene levels were associated with a reduced risk of prostate cancer³⁶.
  

• Selenium: Selenium is a trace mineral that is involved in antioxidant defence via Glutathione peroxidase. A small amount of evidence suggests that Selenium may have some protective associations with prostate cancer risk³⁷.
  

• Graminex®: this is a flower-pollen extract that has been clinically studied for prostate and urinary health. Flower pollen extracts have demonstrated benefits in men with lower urinary tract symptoms and chronic prostatitis³⁸.
  

• EvNOL®: this is a high-quality tocotrienol complex derived from palm oil. Tocotrienols are members of the Vitamin E family, but they are structurally different from the more common tocopherols and possess unique biological properties.
  

• CurcuPrime®: this is a highly bioavailable curcumin extract derived from turmeric. Curcumin is widely recognised for its potent anti-inflammatory and antioxidant properties. Chronic inflammation is increasingly understood to play a role in both benign prostatic hyperplasia (BPH) progression and prostate tissue dysregulation.

It’s these ingredients, along with our evidence-based formulation, GMP UK manufacture, transparent ingredients list, and stack-based convenience that make Prostate Stack the ultimate prostate supplement.

Shop Prostate Stack at Supplement Needs now 

For more insights and information about supplements, read the Supplement Needs blog…

What Are the Best Supplements for Men Over 40? | Busting the Biggest Supplement Myths | What Are the Best Supplements for High Blood Pressure?

Disclaimer

The information on this website should not be used as a substitute for professional advice or medical care. If you have questions about your health, please contact your doctor.

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