A Guide to Prostate Health: Supplements and Healthy Habits

If you’re a man who is concerned about your health, it’s likely that you’re focused on big-picture stuff like your heart, your weight, or maybe even your risk of diabetes. But do you consider your prostate health? Statistics show that many men experience prostate problems at some point in their lives, especially as they age. (23) Statistics report that even though just 8% of all men will suffer from prostatitis, one in eight will be diagnosed with prostate cancer. (11)(28) Then there’s benign prostatic hyperplasia (BPH), more commonly known as an enlarged prostate. This condition affects half of all men by age 60 and up to 80% of those who have celebrated their 90^th birthday. (13) 

Fortunately, there are ways to protect your prostate at every age. And it starts with understanding this often ignored gland.

What is your prostate gland?

Your prostate is a gland about the size of a walnut and weighs in at just about an ounce. It consists of a network of smaller glands arranged in lobes, as well as muscle and connective tissue, all wrapped up in a fibrous shell. It sits between the bladder and the base of the penis, just in front of the rectum, and encircles the urethra like a collar. (30)(9) A portion of the urethra passes through the prostate (called the prostatic urethra) and carries prostate fluid, semen, and urine out of the body. (10) 

As part of the male reproductive system, the prostate produces seminal fluid that, together with sperm cells from the testicles and fluids from other glands, makes up semen. During sex, the muscles in the prostate help transport prostate fluid and semen into the urethra, where it is forcefully expelled during ejaculation. (24) So, even though the prostate gland is small, it plays a mighty role in reproduction.  

Did you know? The male sex hormone testosterone is transformed to a biologically active form, dihydrotestosterone (DHT), in the prostate. (9)

Spotting common prostate problems

Despite being such an important player in a man’s reproductive system, problems can occur, especially as a person ages. (14) These problems not only affect sexual function, they often impact the urinary tract as well. 

Benign prostatic hyperplasia

From the time you are born (when the prostate is about the size of a pea) until puberty, this gland doesn’t change much. (1) However, at around age 10, your prostate experiences a dramatic 20-year growth spurt. This coincides with the body’s increased production of testosterone. Things settle down from age 30 to 50 as growth once again slows. But when you hit your 50s, the prostate begins to increase in size, potentially setting you up for BPH. (36) 

BPH occurs when the prostate grows large enough to compress the urethra and trigger an assortment of urinary problems. (33) These include dribbling, weak urinary stream, incomplete emptying of the bladder, and frequent urination, especially at night. Although BPH won’t boost your risk of prostate cancer, it can increase your vulnerability for other problems like bladder or kidney damage, bladder stones, blood in the urine, urine retention, and urinary tract infections. (21) 

Age isn’t the only risk factor for BPH. You’re more prone to developing this condition if you have a family history of BPH, are sedentary and/or obese, or suffer from cardiovascular problems, erectile dysfunction, or type 2 diabetes. (5)(8)(18)(21)(35)

Prostate cancer

Prostate cancer is the second most prevalent cancer in men and it’s especially common in those over the age of 50. Men at increased risk may also have a family history of the disease. Although a healthy lifestyle may help prevent prostate cancer, there is limited research to confirm the direct benefits of diet and exercise. (20) The good news? According to the Prostate Cancer Foundation, the survival rate for the disease is greater than 99% when detected and treated early. (3)

Prostatitis

While the risk of BPH and prostate cancer become greater as you age, this is one prostate problem that can affect you at any age. Prostatitis is an inflammation of the prostate that can be either acute or chronic. While the acute variety is often caused by a bacterial infection, chronic prostatitis may be caused by ongoing psychological stress or nerve damage to the lower urinary tract. (26) Researchers at the University of Washington, Seattle have found that men with a history of sexually transmitted disease also have an increased risk. (12) 

Symptoms of prostatitis can include pain in the lower abdomen or back, the penis, or the scrotum. Pain may also occur during or after urination or ejaculation. Other symptoms can involve the frequent and urgent need to urinate or a weak or interrupted urine stream. (26)

Why prostate exams matter

Beginning at age 45, all men should talk to their doctor about a prostate check-up—even if they don’t have any symptoms. (22) As early detection has been shown to improve outcomes, getting a prostate exam may help to spot any irregularities that could signal a potential problem. (4)

There are two tests your urologist may perform. The first is a PSA blood test. This simple test measures levels of a protein produced by the prostate called prostate-specific antigen. Small amounts of PSA are normally released into the bloodstream. If higher levels are detected, it could be a sign of BPH or prostate cancer. (25) According to the Prostate Cancer Foundation, a PSA level above 3 ng/mL may suggest the need for further testing. (22) If your PSA levels are elevated or you are at an increased risk of prostate cancer, your doctor may also opt to do a digital rectal examination (DRE). Because the prostate is directly in front of the rectum, your doctor can easily explore the gland by gently inserting a gloved and lubricated finger into the rectum to examine for abnormalities. (22)

Did you know? Prostate problems are often slow to develop. Because of this, a man’s age and overall health are often taken into consideration when deciding on treatment options for prostate abnormalities. (25)

Healthy habits for a healthy prostate 

Lifestyle plays an important role in prostate health, and that’s especially true for diet and exercise. In one recent study involving 1,919 men, Canadian researchers found that a healthy diet high in nutrient-dense fruits and vegetables appeared to play a role in reducing the risk of prostate cancer. (34) During another study, which was published in the International Journal of Molecular Sciences, Japanese investigators looked at the potential role diet plays in the risk of prostate cancer because of the way it impacts the gut microbiota. Their study linked the Standard American Diet filled with red meat, potatoes, and high-fat dairy to a less diverse microbiome and a higher risk of prostate cancer. On the other hand, a diet based on fruits, vegetables, legumes, and fish fostered greater microbial diversity and a lower risk of the disease. (15)

Diet may also influence the risk of BPH. When Australian researchers analyzed data from 868 men, they found that those eating a diet rich in vegetables, soy-containing foods, and lean red meat had a lower risk. However, the risk was elevated among those who routinely consumed full-fat dairy. (2)

Exercise also matters. This was shown in a study conducted at the Harvard T.H. Chan School of Public Health. The Harvard team analyzed data from 49,160 men between the ages of 40 and 75 who were taking part in the Health Professionals Follow-up Study. They found that the men who worked out vigorously on a regular basis had a 30% lower risk of advanced prostate cancer and 25% less risk of dying from the disease compared to men who got the least physical activity. The researchers noted that vigorous activity included activities like biking, engaging in sports like tennis or racquetball, doing heavy outdoor work, or swimming. (19) Other studies have found similar benefit for reducing the risk of BPH. (6)

 Best prostate health supplements

Supplements may also play a role in supporting a healthy prostate. Of the many nutrients touted under the men’s health umbrella, these supplements are among the most well-researched:

• Beta-sitosterol (32)
• Lycopene (16)
• Pumpkin seed extract (37)
• Pygeum (29)
• Saw palmetto (31)
• Stinging nettle (7)
• Vitamin D (17)
• Zinc (27)

Learn more about the best supplements for prostate health.

If you’re concerned about protecting your prostate or if you are experiencing symptoms suggesting that something is amiss, talk with your healthcare provider prior to taking any supplements. 

The bottom line

Life gets busy and it can be easy to ignore your prostate. But because this small but important gland changes as you grow older, it’s important to get it checked starting when you’ve reached your 45^th birthday. This is because the prostate can be affected by several potentially serious problems such as BPH, prostate cancer, and prostatitis. Catching these problems early is key to successful treatment. In the meantime, adopting a healthy diet, getting regular exercise, and taking targeted prostate health supplements, if warranted, may help to foster better prostate health at every age. If you’re a patient, consult your integrative healthcare provider before making changes to your wellness plan.