Are you concerned about your prostate health? You’re not alone. Prostate health problems in the UK are more common than you may think.

According to Ian Eardley, National Clinical Director for NHS England and a consultant urological surgeon in Leeds, "Benign prostate enlargement is common in men over the age of 50 and you would expect around 70-80% over the age of 75 to have an enlarged prostate. It is also the biggest cause of urinary problems as men get older."

Knowing how to improve prostate health naturally can reduce the risk of developing BPE (benign prostate enlargement) or prostate cancer. This article will explain the causes of an enlarged prostate, and provide detailed prostate health tips and the benefits of using natural prostate supplements in the UK.

What are the causes of an enlarged prostate?

An enlarged prostate, medically known as benign prostatic hyperplasia (BPH), is a common condition in older men where the prostate can grow to the size of a tennis ball, leading to various urinary symptoms and discomfort.

Normally, the prostate is a walnut-sized gland, which is part of the male reproductive system. Its primary function is to produce a fluid that, combined with sperm cells from the testicles and fluids from other glands, forms semen.

While the exact cause of BPH remains unknown, several factors and genetic components are believed to contribute to this condition. The two main risk factors are:

1. Age: The likelihood of developing BPH increases with age. Many men over 50 may have an enlarged prostate, but not all will experience symptoms.
2. Hormone Levels: Changes in hormone levels, specifically testosterone and estrogen, can lead to prostate growth.

Other risk factors include obesity, heart issues, type 2 diabetes, lack of exercise and erectile dysfunction. Having an enlarged prostate does not necessarily mean you have prostate cancer or an increased risk of developing it. But, it can be one of the signs.

What are the symptoms of an enlarged prostate?

As the prostate becomes enlarged, it places pressure on the bladder and the urethra, the tube where urine passes when leaving the bladder. This can cause a range of urinary symptoms, including:

• Difficulty starting to urinate
• Needing to urinate more frequently
• Difficulty fully emptying the bladder
• Sudden urges to urinate
• Dribbling urine

You may experience some of these symptoms or none at all. In rare cases, there may be blood in the urine. However, these symptoms could be caused by other health issues and are not necessarily signs of an enlarged prostate.

8 natural supplements to improve prostate health naturally

Here’s a breakdown of the top natural prostate supplements in the UK:

*According to Google search results.

Myo-inositol & D-chiro inositol

Myo-inositol is a natural substance produced by the body and found in certain foods. It helps break down fats and supports brain function. The body produces D-chiro inositol from myo-inositol which plays an important role in insulin regulation. Both substances are present in high quantities in the male reproductive system.

Coenzyme Q10 (CoQ10)

Coenzyme Q10 is a compound that helps produce energy in cells and acts as an antioxidant, protecting cells from damage. This ensures proper cell function, helping to keep the heart and prostate healthy.

Users of Novomins CoQ10 gummies report general improvements in overall health and well-being.

Zinc

Zinc is an essential mineral necessary for a healthy immune system and supporting cell growth and development. Taking a dose of around 11mg per day is recommended.  Reduced zinc levels are associated with an increased risk of an enlarged prostate.

Users have reported positive reviews after taking Novomins Zinc and Magnesium gummies, particularly regarding their delicious flavour.

Prostate Gummies

Novomins Prostate Gummies contain 13 essential vitamins and minerals designed to support the reproductive system and urinary tract health while maintaining testosterone levels and reducing oxidative stress.

Users appreciate the careful selection of ingredients such as Saw Palmetto show to promote a healthier prostate. The recommended dosage is up to two gummies per day, with no reported side effects and consistently high reviews.

Testo Boost Gummies

Novomins Testo Boost Gummies are specially formulated with 11 key vitamins, minerals and botanicals to boost testosterone levels naturally with Fenugreek. Vitamin D may increase testosterone levels, which typically begin to decrease around age 18-19.

Men’s Multivitamins

In addition to supporting reproductive health,  Novomins Men’s Multivitamins promote general health and well-being and contain a selection of 24 vitamins and minerals.

This combination helps support the immune system, cognitive function and the maintenance of bone, hair, skin and nail health while also potentially reducing tiredness and fatigue.

Saw Palmetto

Saw palmetto is a type of palm tree used to support men's urinary and prostate health in the UK, as well as reducing male pattern baldness.  Saw palmetto may help increase urine flow and reduce nighttime urination in men with BPH.

Generally considered safe, saw palmetto can cause some side effects, including diarrhoea, headaches and vomiting, and it is strongly discouraged for use in children and pregnant or breastfeeding women. You can find saw palmetto in Novomins’ Men’s Multivitamins and Prostate Gummies.

Saw palmetto is a type of palm tree used to support men's urinary and prostate health in the UK, as well as reducing male pattern baldness.  Saw palmetto may help increase urine flow and reduce nighttime urination in men with BPH.

Generally considered safe, saw palmetto can cause some side effects, including diarrhoea, headaches and vomiting, and it is strongly discouraged for use in children and pregnant or breastfeeding women. You can find saw palmetto in Novomins’ Men’s Multivitamins and Prostate Gummies.

Beta-sitosterol

Beta-sitosterol is a plant-based substance similar to cholesterol that helps stop an enzyme triggering the development of BPH. Beta-sitosterol is effective in alleviating BPH symptoms by increasing urinary flow and easing discomfort. It is also used to reduce cholesterol levels.

Common side effects include gastrointestinal issues such as diarrhoea, gas and constipation.

Dietary recommendations to improve prostate health naturally

Certain foods are thought to promote prostate health and eating a healthy, balanced diet is recommended for maintaining overall well-being.

Foods that promote prostate health

Cruciferous vegetables

Foods like broccoli, cauliflower, Brussels sprouts and cabbage produce a chemical called  sulforaphane, which helps reduce inflammation and prostate cancer cell growth.

Raw vegetables have the highest sulforaphane levels — lightly steam them for a few minutes to optimise this. They are generally well tolerated but may cause mild stomach upset.

Berries

Strawberries, blackberries, blueberries and raspberries are rich in antioxidants, which help the body fight off harmful free radicals that can cause cell damage.

Eating too many antioxidants in supplements can be harmful, with high amounts reversing the good they do. Include a variety of berries in your diet in smoothies or as snacks.

Fish rich in omega-3 fatty acids

Fish like salmon, sardines and mackerel are high in omega-3 fatty acids, which help reduce inflammation and support heart and brain health. 

Studies suggest a possible link between omega-3 intake and reduced prostate inflammation, though more research is needed to confirm its effect on prostate cancer risk. Aim to eat around 2 servings of omega-3-rich fish per week.

Nuts and Seeds

Nuts and seeds, such as pumpkin seeds and Brazil nuts, are rich in healthy fats and essential nutrients like zinc, vitamin E and calcium, which may benefit reproductive and prostate health.

Opt for unsalted nuts and seeds, and be aware that they are high in calories, so should be eaten in limited quantities.

Green tea

Green tea is renowned as a superfood for its antioxidant and anti-inflammatory properties. Green tea may improve urological health in men.

Try using it as a liquid base for smoothies or add the leaves to vegetable stir-fries. Be aware that green tea contains caffeine.

Foods to avoid

Certain foods can be harmful to prostate health and should be limited or avoided:

Red and processed meats 

Red and processed meats are high in saturated fats, which may increase inflammation.  Eating less red meat may improve conditions like BPH and erectile dysfunction.

Replace beef, pork and sausages with lower-fat options such as chicken, oily fish or plant-based proteins such as chickpeas, lentils and kidney beans.

High-fat dairy products 

Limiting full-fat dairy products can benefit prostate health.  Drinking whole milk is associated with a higher risk of developing prostate cancer.

Limit your dairy consumption by cutting down on milk, butter and cheese and opt for lower-fat alternatives. There is a wide range of plant-based milk options available, such as soy, almond, rice milk and non-dairy cheeses and yoghurts.

Sugary foods and beverages 

Excessive sugar intake can lead to inflammation and weight gain due to ‘empty’ calories. Hidden sugars are often found in processed foods, fruit juices, sports drinks and alcohol. 

Be sure to check ingredient labels and try to stick to natural, additive-free foods. Whenever possible, choose water over sugary drinks.

Lifestyle changes to improve prostate health naturally

In addition to dietary improvements, several lifestyle changes can improve prostate health, such as exercise, weight management, and other unexpected methods!

Regular exercise

Exercise, in general, can help reduce inflammation. However, while certain exercises can specifically benefit the prostate, others should be avoided.

The NHS recommends getting 150 minutes of moderate aerobic activity per week, such as swimming, walking or running, as well as practising some muscle-strengthening exercises.

A study of over 1,400 men with early-stage prostate cancer found those who walked briskly for at least three hours per week were 57% less likely to see their cancer progress compared to those who walked less often.

Practising kegel exercises a couple of times a week will target the pelvic muscles, aiding in bladder control and potentially alleviating some prostate symptoms. Avoid activities that put pressure on the pelvic area, such as rowing or horseback riding, especially if you already have BPH.

Maintaining a healthy weight

Regular exercise and a nutrient-rich diet are the best strategies to avoid obesity, which increases the risk of developing BPH and prostate cancer. To manage your weight effectively, exercise regularly, follow a balanced diet and get professional advice for personalised diet plans if necessary.

Stress management

High stress levels can negatively affect the immune system, making the body more susceptible to diseases, including prostate issues. Managing stress effectively is just as important as maintaining a healthy diet and regular exercise.

Stress can lower zinc levels and increase adrenaline production, leading to muscle contraction and difficulty urinating. Try reducing stress levels by practising yoga or tai chi. Meditation and deep breathing are also effective.

Avoiding tobacco and limiting alcohol

Smoking and drinking too much  alcohol is linked to prostate cancer.

If you need help quitting smoking or limiting your alcohol consumption, you may find it useful to join support groups. The NHS has a free quit-smoking app which allows you to get daily support and track your progress, which you can find here.

Masturbation

Recent studies suggest a connection between masturbation and prostate health. Regular ejaculation may help reduce the risk of prostate cancer. Men who ejaculate around 21 times a month are a third less likely to develop prostate cancer compared to those who ejaculate 4 to 7 times. The exact reasons why are unclear.

Final thoughts on natural approaches to prostate health

Maintaining prostate health means considering possible changes in diet, lifestyle and the use of supplements, and incorporating these prostate health tips into daily routines. Prostate health in the UK is not just about immediate relief but also long-term health and quality of life.

Dr Peter McQuillan, an expert from Novomins recommends ‘drinking plenty of water, regular exercise, not smoking, eating less red meat and controlling stressors in your lifestyle’ to improve prostate health naturally. He also advises getting a yearly PSA test, which you can do mail order from home.

When it comes to how to improve prostate health naturally, supplements are a great choice. If you’d like to explore the benefits of taking supplements to enhance your health, you’ll find more information and products at Novomins.

FAQs

How can I clean my prostate naturally?

To clean your prostate naturally, focus on regular exercise, a healthy diet, maintaining a healthy weight, managing stress, avoiding tobacco, limiting alcohol and staying hydrated.

How do I get my prostate back to normal?

Consult a healthcare provider for personalised advice and consider dietary changes to support prostate health.

What is the fastest way to shrink an enlarged prostate?

If you’re wondering how to reduce prostate enlargement naturally in the UK, this typically involves medical treatment such as prescription medications like alpha-blockers or 5-alpha-reductase inhibitors. These medications can reduce prostate size and alleviate symptoms relatively quickly.

For severe cases, minimally invasive surgical procedures such as transurethral resection of the prostate (TURP) may be necessary.

What drink is good for the prostate?

Green tea is good for the prostate due to its high content of antioxidants and anti-inflammatory properties. Other beneficial drinks are water and tomato juice.

Resources

Frontiers | Myo-Inositol and Its Derivatives: Their Emerging Role in the Treatment of Human Diseases (frontiersin.org)

Treatment: Coenzyme Q10 - The ME Association

Inhibitory Effect of Zinc on Human Prostatic Carcinoma Cell Growth - PMC (nih.gov)

Effect of vitamin D supplementation on testosterone levels in men - PubMed (nih.gov)

Use of saw palmetto (Serenoa repens) extract for benign prostatic hyperplasia - PMC (nih.gov)

Efficacy and safety of a hexanic extract of Serenoa repens (Permixon® ) for the treatment of lower urinary tract symptoms associated with benign prostatic hyperplasia (LUTS/BPH): systematic review and meta-analysis of randomised controlled trials and observational studies - PubMed (nih.gov)

Saw Palmetto: Benefits, Side Effects, and Dosage (healthline.com)

A multicentric, placebo-controlled, double-blind clinical trial of beta-sitosterol (phytosterol) for the treatment of benign prostatic hyperplasia. German BPH-Phyto Study group - PubMed (nih.gov)

Sulforaphane Reduces Prostate Cancer Cell Growth and Proliferation In Vitro by Modulating the Cdk-Cyclin Axis and Expression of the CD44 Variants 4, 5, and 7 - PMC (nih.gov)

Sulforaphane: Benefits, Side Effects, and Food Sources (healthline.com)

Potential harms of supplementation with high doses of antioxidants in athletes - PMC (nih.gov)

Efficacy of the omega-3 fatty acids supplementation on inflammatory biomarkers: An umbrella meta-analysis - PubMed (nih.gov)

Omega-3 in fish: How eating fish helps your heart - Mayo Clinic

A green and black tea extract benefits urological health in men with lower urinary tract symptoms - PMC (nih.gov)

Relationship between Dietary Patterns with Benign Prostatic Hyperplasia and Erectile Dysfunction: A Collaborative Review - PMC (nih.gov)

Whole Milk Intake Is Associated with Prostate Cancer-Specific Mortality among U.S. Male Physicians - The Journal of Nutrition

Prostate Cancer Study: More Health Benefits from Plant-Based Diet | UC San Francisco (ucsf.edu)

3 ways exercise helps the prostate (yes, the prostate) - Harvard Health

The impact of obesity towards prostate diseases - PMC (nih.gov)

Alcohol and Prostate Cancer: Time to Draw Conclusions - PMC (nih.gov)

Can Smoking Affect the Prostate? Prostate Cancer Risk (medicinenet.com)