Prostate issues are incredibly common — and not just in older men. Whether it’s an enlarged prostate (BPH), inflammation, or cancer, millions of men experience prostate-related concerns as they age.

In fact:

• 50% of men over 60 will experience BPH
• By age 85, that number jumps to 90%
• 1 in 8 men will be diagnosed with prostate cancer in their lifetime

The good news? You can take powerful steps today to support your prostate and reduce your risk long-term. From diet and supplements to exercise and stress relief, this guide covers the best natural strategies to boost your prostate health — backed by science.

Even small symptoms or seemingly unrelated issues could be tied to prostate health. Catching imbalances early can make all the difference in long-term outcomes.

What you eat plays a major role in your prostate health. A whole-food, Mediterranean-style diet rich in colorful produce, healthy fats, and plant-based nutrients has been shown to reduce the risk of BPH and prostate cancer.

Here are 10 of the most powerful foods and ingredients to include:

Tomatoes are rich in lycopene, an antioxidant linked to reduced prostate cancer risk. Cooked or puréed tomato products — like tomato paste or sauce — offer the most absorbable form. Pair with olive oil for better absorption.

Broccoli, Brussels sprouts, cauliflower, and kale contain sulforaphane and other compounds that help protect against cancer by targeting unhealthy cells.

Strawberries, blueberries, and raspberries are packed with anthocyanins, powerful antioxidants that reduce oxidative stress and support cellular health.

Garlic contains compounds with anticancer properties that help regulate cell growth and may improve symptoms of BPH and reduce PSA levels.

This antioxidant-rich fruit has been studied for its potential to slow prostate cancer progression. Juice or extract may help regulate PSA levels.

The active compound in turmeric, curcumin, helps reduce inflammation and may interfere with tumor growth pathways in prostate cells.

Oranges, lemons, and other citrus fruits offer vitamin C and phytochemicals that may have protective effects against prostate cancer.

Salmon, sardines, and other cold-water fish are loaded with omega-3s that help reduce inflammation and support hormone balance.

Pumpkin seeds are rich in zinc and phytosterols, while walnuts offer selenium and healthy fats — all great for prostate function and hormone balance.

Rich in catechins like EGCG, green tea may help slow the growth of prostate cancer and support urinary health in men with BPH.

• Avocados and soy (beta-sitosterol)
  Flaxseeds, cocoa, and olives (polyphenols)
  Mushrooms (vitamin D boost, especially shiitake and reishi)
  Whole grains and legumes

❌ What to limit: Processed meats, conventional red meat, excess dairy, and alcohol. If you eat meat, go for organic, grass-fed beef, which contains nutrients like selenium and conjugated linoleic acid.

Exercise can cut prostate cancer risk by up to 50%. It also helps with inflammation and BPH symptoms.

Try this:

• Daily walks or light cardio
  Strength training
  Yoga for pelvic floor support and bladder control

Natural supplements offer targeted, science-backed support for prostate function. Two standout options:

A physician-formulated blend of 33 nutrients that support prostate and urinary health. Key ingredients include saw palmetto, turmeric, pygeum, quercetin, pumpkin seed oil, and pomegranate, plus vitamin D and DIM for hormonal balance.*

One of the most clinically researched prostate supplements. In a recent 18-month study:

• 90% of participants experienced prostate health benefits*
  62% saw stable or decreased PSA levels*
  85% had no disease progression*
  

PectaSol works by blocking Galectin-3, a harmful protein linked to tissue hardening, inflammation, and abnormal cellular behavior.*

Low levels of vitamin D are tied to BPH and elevated PSA. To maintain optimal levels:

• Get 15–20 minutes of sun exposure daily
  Take a D3 supplement with fat (e.g., olive oil or yogurt)
  Eat vitamin D–rich foods: wild salmon, cod liver oil, egg yolks, and sun-exposed mushrooms like shiitake

Stress takes a toll on every system — including your prostate. Simple techniques like deep breathing, meditation, or quiet time outdoors can help reduce inflammation and improve your mood.

Just 10 minutes a day of mindfulness has been shown to lower stress hormones and support long-term health.

Prostate health isn’t something to put off. By building simple, consistent habits — like eating nutrient-rich foods, exercising, taking key supplements, and managing stress — you can protect your prostate and overall well-being for years to come.

Whether you're preventing future issues or addressing concerns now, these natural strategies offer a strong foundation for lasting prostate health.