One of the most common questions physicians hear from men is what they can do to better support their prostate. The structure of the prostate changes as a natural part of aging, and proper nutrition is one of the most important factors in maintaining prostate health. While there is no one ‘magic’ nutrient or food, there are 5 essential nutrients you want around to support prostate, bladder, and urinary tract health.

1. Saw Palmetto

Saw palmetto extract is derived from the berries of Serenoa repens, which are palm trees native to the Southeastern area of the U.S. By acting directly on a specific enzyme, saw palmetto extract helps to promote healthy prostate size and hormone levels to support lower urinary tract health and a normal urination schedule. 

You can take saw palmetto in different forms, such as eating the berries whole, as a tea, or as a supplement. With supplements, the clinically-effective dose of 320 milligrams per day is considered safe for adult use. Always check with your doctor before adding a saw palmetto supplement to your routine. 

1MD Nutrition’s ProstateMD^® includes unadulterated USPlus^® saw palmetto; the only saw palmetto extract in the United States to receive verified certification from US Pharmacopeia and Consumer Labs, making it one of the highest-quality saw palmetto extracts for normal prostate function.

2. Lutein

Lutein is a carotenoid found in many fruits and vegetables and is most often associated with eye health. However, there is much this carotenoid can do for your prostate too. Lutein’s antioxidant capacity helps support a healthy prostate size and helps reduce occasional oxidative stress in the urinary tract to help with occasional urinary symptoms associated with normal aging.

The amount of lutein the body needs varies across individuals. You can get lutein from foods such as leafy greens, corn, pistachios, eggs, squash, and kiwi fruit, but the current average intake of lutein through diet is only 2 milligrams per day. This may not be a sufficient amount to support overall health.

Supplementation is an effective way to get the lutein your body needs, should your diet fall short. A daily dose between 5-10 milligrams is considered safe for adult use. Be sure to discuss your current health and lutein levels with your doctor before adding a supplement to your diet. 

3. Lycopene

Lycopene is a plant nutrient that gives red and pink fruits their characteristic color. It is also an antioxidant in the carotenoid family that can help support overall health and vitality. By promoting antioxidant capacity in the body, lycopene can help reduce typical oxidative stress to support cell and tissue health throughout your body.

One of the most important parts of the body to benefit from lycopene is the prostate. By supporting healthy prostate cell growth and bladder and urinary tract function, lycopene promotes healthy prostate function and can help maintain urination comfort and help reduce frequent bathroom breaks associated with normal aging.

There is currently no recommended daily intake for lycopene, but doses between 8–21 milligrams per day can be clinically-effective for prostate support and overall health. You can get lycopene through supplementation or from foods such as tomatoes, papaya, watermelon, red bell peppers, and asparagus. 

4. Zinc

Zinc is a trace mineral, which means you don’t need much, and yet it is necessary for over 100 enzymes to carry out important reactions. A healthy prostate gland has the highest levels of zinc in any part of the body, and maintaining zinc levels can help support prostate tissue health and reduce common urinary symptoms associated with normal aging.

The recommended dietary intake of zinc for adults is 11 milligrams a day for men and 8 milligrams for women. You can find zinc in foods like poultry, seafood, legumes, whole grains, avocados, berries, mushrooms, and pumpkin seeds. Pumpkin seeds are full of zinc, and just one cup a day can help support healthy prostate function.

5. Resveratrol

Resveratrol is a phenol that some plants produce to defend against environmental threats. It can help to support prostate health. Resveratrol promotes healthy blood pressure and circulation, ensuring that essential nutrients are effectively delivered to your prostate. It also helps maintain healthy prostate size and bladder health, which can help with normal nighttime urination.

Resveratrol can be found in grapes, peanuts, cocoa, blueberries, and cranberries. Research found that you only need a small amount, so you can likely get what you need through food alone. Supplements are also available, but you should speak with your doctor about your current health before adding resveratrol supplements to your routine. 

ProstateMD^® for Extra Support

With some exceptions, a balanced diet provides adequate nutrients for most people. However, life can get in the way, and you don’t want your prostate health to miss out on the essential nutrients they need. 

1MD Nutrition’s ProstateMD^® is a targeted men’s health solution packed with carefully-selected ingredients to support prostate, bladder, and urinary tract health. In addition to patented USPlus^® saw palmetto extract, lutein, and lycopene, this comprehensive formula offers 7 additional prostate-supporting ingredients:

♦ Pumpkin seed oil extract works with saw palmetto to support prostate health and is packed with zinc.

♦ Pygeum is a potent botanical that helps to support urinary tract health and can help maintain a normal urination schedule. 

♦ Pine bark extract contains essential antioxidant vitamins that help promote prostate, kidney, and urinary tract function.

♦ Stinging nettle leaf contains potent polyphenols that support a healthy prostate size and hormone levels.

♦ Sunflower seed lecithin helps support the activity of specific enzymes that promote healthy prostate cell function and growth.

♦ Copper helps defend against common environmental threats to promote urinary tract and bladder health.

♦ Boron helps to reduce typical oxidative stress, which can help reduce common urinary problems associated with normal aging. 

Final Thoughts

Nutrition is one of the most important factors in the promotion of prostate and overall health, along with regular exercise, stress management, and healthy weight management. The best way to meet the nutritional needs of your prostate is with a balanced diet that includes these essential nutrients. So don’t worry if life gets in the way sometimes because ProstateMD^® has you covered.

Dr. Daniel Brison

Dr. Daniel Brison is a board certified urologist who completed medical school at the State University of New York, and residency at the prestigious Endourology fellowship program at UCLA.