Many men deal with an enlarged prostate as they get older, and finding natural ways to ease the discomfort can make a big difference in quality of life. An enlarged prostate, also called benign prostatic hyperplasia (BPH), happens when the prostate gland grows bigger than usual. This growth can press on the bladder and urethra, leading to symptoms such as frequent trips to the bathroom, a weak urine stream, or waking at night to urinate.

Research suggests that certain herbs for prostate support, nutrient-rich foods, and daily lifestyle habits may help improve comfort and maintain healthy prostate function. While these approaches are not cures, they can provide natural support and may reduce the intensity of urinary symptoms over time.

The goal is simple: combine safe, well-studied natural remedies with healthy routines to support long-term prostate care.

An enlarged prostate, known medically as benign prostatic hyperplasia (BPH), happens when the prostate gland increases in size as men age. This growth is not the same as prostate cancer, but it can still create uncomfortable changes in daily life.

As the prostate enlarges, it presses against the urethra and bladder. That pressure often leads to lower urinary tract symptoms such as a weak stream, the urge to urinate often, or waking several times at night. These bph symptoms can range from mild to severe and may affect quality of life if left unmanaged.

Natural remedies can support prostate function and ease discomfort from urinary symptoms, but they are not a cure for BPH. Scientific evidence shows that certain herbs and foods may reduce inflammation and improve well-being in men with prostate enlargement.

Safe options backed by several studies are the most important to consider. Clinical trials and meta-analyses suggest some plant extracts may improve symptoms without the severe side effects linked to higher-dose medications or surgery. Still, it is best to consult a healthcare professional before using any natural remedy to treat BPH, especially if you take prescriptions or have other conditions like diabetes.

Some herbs for prostate care have been studied for their ability to improve quality of life by easing urinary problems linked to prostate growth. These herbs and plant extracts are often used in traditional medicine and alternative medicine as part of prostate treatment.

• Saw palmetto is one of the most recognized herbs for prostate support and is frequently studied for its connection to prostate care and urinary health.

• Stinging nettle root (Urtica dioica) was shown to reduce clinical symptoms of benign prostatic hyperplasia (BPH) in a randomized double-blind study of 100 patients (Ghorbanibirgani, Khalili, & Zamani, 2013).

• Pygeum africanum, an extract from the bark of an African tree, has been linked in several studies to traditional approaches for easing bladder concerns and BPH symptoms.

• Rye grass pollen extract is sometimes included in dietary supplements for men and is discussed in clinical trials as a natural remedy for prostate health.

• Beta-sitosterol, a plant-based compound, has supporting evidence from small studies suggesting benefits for urinary comfort and prostate function.

• Pumpkin seeds are rich in zinc and other nutrients, and according to Batool et al. (2022), they contain bioactive compounds that have been associated with supportive roles in conditions such as benign prostatic hyperplasia and overall prostate health.

Along with herbs, certain foods and nutrients may also support the prostate gland. These options can be added to everyday meals to provide natural support for prostate health.

• Lycopene-rich foods such as tomatoes and watermelon are key dietary sources of this carotenoid, which is known for its antioxidant properties. According to Story, Kopec, Schwartz, and Harris (2010), lycopene intake has been studied for its potential role in lowering prostate cancer risk, though more clinical trials are still needed to confirm these effects.

• Green tea contains plant compounds that have been highlighted in studies for their anti-inflammatory properties and potential to alleviate BPH symptoms and urinary discomfort.

• Soy and isoflavones are plant-based nutrients associated with hormone balance in men and may be considered part of a diet that supports prostate health and function.

• Zinc-rich foods, including nuts, seeds, and shellfish, are frequently noted in research as essential for prostate health, with low zinc levels sometimes linked to more serious conditions involving the prostate gland.

• Omega-3 fatty acids, found in fish and flax seeds, are often associated with reduced inflammation and may help manage prostate growth and alleviate lower urinary tract symptoms.

• Cranberries are widely recognized for their benefits to bladder wellness and are sometimes combined with dietary supplements to support urinary health and prostate care.

Simple lifestyle changes can play a major role in supporting prostate health and easing BPH symptoms. Research highlights several daily habits that may contribute to better comfort and overall well-being:

• Maintaining a healthy weight is linked with a lower risk of severe BPH symptoms.

• Engaging in regular exercise supports cardiovascular function, balances male hormones, and may reduce inflammation when kept at moderate intensity (Zańko, Pawłowski, & Milewski, 2025).

• Limiting caffeine and alcohol may reduce bladder irritation and support more consistent urinary patterns.

• Practicing stress management with yoga, meditation, or deep breathing is associated with improved quality of life and reduced physical strain.

• Staying hydrated with water instead of sugary drinks helps support bladder function and may lower the chance of more serious urinary conditions.

Herbal supplements can be part of prostate care, but safety should come first. Choosing supplements with clear labels and avoiding hidden proprietary blends reduces the risk of severe side effects.

Consulting a doctor or urology specialist is important if you are taking medications, since herbs can interact with prescriptions. Look for supplements tested in clinical trials or reviewed by the FDA for quality. Trusted brands with transparent research provide more confidence than unverified alternatives.

Natural support works best when combined with professional guidance, healthy lifestyle choices, and regular checkups to track prostate health over time.

Click here to learn more about Alerna's Prostate Support Supplements to enhance your prostate health and overall well-being!

Herbs for prostate support, nutrient-rich foods, and healthy lifestyle habits can work together to improve comfort and reduce urinary symptoms linked to prostate enlargement. Options such as saw palmetto, pumpkin seeds, lycopene, and green tea offer benefits backed by supporting evidence, while daily choices like regular exercise, stress control, and balanced nutrition help protect long-term prostate function. The best results come from combining natural remedies with consistent lifestyle changes, regular checkups, and guidance from a healthcare professional. Small steps each day can build lasting prostate care and a better quality of life.

The information provided in this article is for educational and informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Please consult with your healthcare provider before starting any new dietary supplement, especially if you are pregnant, nursing, have a medical condition, or are taking other medications. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

1. Batool, M., Ranjha, M. M. A. N., Roobab, U., Manzoor, M. F., Farooq, U., Nadeem, H. R., Nadeem, M., Kanwal, R., AbdElgawad, H., Al Jaouni, S. K., Selim, S., & Ibrahim, S. A. (2022). Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.). Plants (Basel, Switzerland), 11(11), 1394. https://doi.org/10.3390/plants11111394

2. Ghorbanibirgani, A., Khalili, A., & Zamani, L. (2013). The efficacy of stinging nettle (urtica dioica) in patients with benign prostatic hyperplasia: a randomized double-blind study in 100 patients. Iranian Red Crescent medical journal, 15(1), 9–10. https://doi.org/10.5812/ircmj.2386

3. Story, E. N., Kopec, R. E., Schwartz, S. J., & Harris, G. K. (2010). An update on the health effects of tomato lycopene. Annual review of food science and technology, 1, 189–210. https://doi.org/10.1146/annurev.food.102308.124120

4. Zańko, A., Pawłowski, M., & Milewski, R. (2025). The Impact of Physical Exercise on Male Fertility Through Its Association with Various Processes and Aspects of Human Biology. Journal of clinical medicine, 14(10), 3442. https://doi.org/10.3390/jcm14103442