As men age, prostate health becomes a growing concern—but it doesn’t have to be an inevitable decline. With the right nutrients consistently included in your diet, you can support your prostate’s natural function, promote hormonal balance, and defend against inflammation that often worsens with age.

While no nutrient is a magic fix, research shows that several vitamins, minerals, and plant compounds can help your body protect this vital organ over time. Here are 12 nutrients that deserve a permanent spot in your health routine if long-term prostate wellness is your goal.

1. Lycopene

Lycopene is a powerful antioxidant that helps neutralize oxidative stress—a major factor in prostate aging and DNA damage. It’s found most abundantly in cooked tomatoes, but also in watermelon, pink grapefruit, and guava. What makes lycopene special is its ability to accumulate in prostate tissue, where it protects cells from inflammation and abnormal changes. Men who consume more lycopene-rich foods have been shown to maintain healthier PSA levels and more stable prostate function. 1

2. Selenium

Selenium is a trace mineral that supports antioxidant activity and DNA repair. Found in Brazil nuts, tuna, and sunflower seeds, it helps regulate cell division and reduce oxidative damage in the body. While selenium supplementation has shown mixed results, getting adequate selenium from whole food sources can support the body’s natural defenses and maintain healthy tissue. 2

3. Vitamin D

Known as the "sunshine vitamin," vitamin D plays a role in hormone regulation and immune balance. It may support normal prostate size and comfort over time. Low levels of vitamin D have been linked with changes in urinary function and increased inflammation. Maintaining healthy levels through sun exposure, food, or supplementation is important for long-term wellness. 3

4. Vitamin E

Vitamin E acts as a fat-soluble antioxidant, protecting cells from oxidative stress. Found in nuts, seeds, and spinach, it works best when consumed from whole foods. Vitamin E may help reduce inflammation in prostate tissue, especially when paired with other antioxidants like selenium and vitamin C. 4

5. Zinc

The prostate contains one of the highest concentrations of zinc in the male body. Zinc helps regulate testosterone, supports immunity, and may play a role in preventing prostate enlargement. A deficiency in zinc is associated with increased inflammation and impaired tissue health. Foods rich in zinc include pumpkin seeds, oysters, and legumes. 5

6. Omega-3 Fatty Acids

These essential fats, especially EPA and DHA found in cold-water fish, help regulate inflammation, which is a key factor in age-related prostate discomfort. Omega-3s support cellular fluidity, hormonal balance, and may ease urinary symptoms in men with an aging prostate. 6

7. Green Tea Polyphenols (EGCG)

Green tea is rich in antioxidants, including EGCG (epigallocatechin gallate), which supports the body's natural ability to protect cell integrity and reduce oxidative stress. Drinking green tea regularly may help promote healthy PSA levels and reduce inflammation in the prostate. 7

8. Soy Isoflavones

Found in soybeans, tofu, and soy milk, isoflavones are plant compounds that help modulate hormone levels. They may help reduce the effects of DHT (dihydrotestosterone), a potent hormone linked with prostate enlargement. Men who regularly consume soy tend to report fewer urinary symptoms and more stable prostate health. 8

9. Pomegranate Extract

Pomegranates are rich in antioxidants that help reduce inflammation and oxidative stress. Compounds in the juice and extract may support PSA stability and normal cellular function. Pomegranate has become a popular ingredient in men's health formulas for its antioxidant concentration. 9

10. Vitamin C

Vitamin C, found in citrus fruits and cruciferous vegetables, supports immune function and collagen synthesis. It also plays a role in reducing inflammation and helping the body neutralize free radicals that affect sensitive tissues like the prostate. 10

11. Fiber

A diet high in fiber from whole grains, fruits, and vegetables supports healthy digestion and hormone clearance. Balanced fiber intake helps the body eliminate excess estrogen and maintain stable blood sugar—both of which are important for long-term prostate support. 11

12. Folate

Folate, present in leafy greens and legumes, is vital for DNA synthesis, repair, and detoxification. It supports cell integrity and methylation—a process that affects how genes are expressed and how your body processes hormones. Adequate folate helps keep prostate tissue functioning smoothly over time. 12

Conclusion

Prostate health isn’t just something to worry about after symptoms show up—it’s something to build daily, year after year. The nutrients listed above don’t work overnight, but when consistently present in your diet, they give your body the support it needs to keep your prostate functioning well into your later decades.

Whether you're focusing on prevention, managing early symptoms, or simply optimizing men's health, these 12 nutrients can form the foundation of a long-term strategy for better prostate wellness.

Support A Healthy Prostate, An Easier Flow, & Help Reduce Inflammation†

 †Disclaimer: These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Product results may vary from person to person.