June is Men's Health Awareness Month, so it’s worth talking about something many men tend to avoid.
Prostate cancer is now the most commonly diagnosed cancer in the UK, affecting more than 64,000 men every year.¹ Unlike many other cancers, it often develops without obvious symptoms, meaning many men feel perfectly well until the disease has progressed. Yet despite this, men are still less likely to visit their GP. This matters because when prostate cancer is detected early, outcomes are significantly better. Survival rates exceed 90% in early stages but fall sharply in advanced disease.²
However, awareness is growing and while age, genetics and ethnicity all influence risk, regular screening remains essential. Alongside this, lifestyle factors, including nutrition, may play a supportive role in long-term prostate health. Nutrition is not a substitute for medical care, but maintaining adequate levels of key nutrients such as zinc and vitamin C is one part of staying well as you age.
Why Zinc Matters For Prostate Health
One interesting feature of the prostate is that it contains the highest concentration of zinc in the male body.³ This appears to be closely linked to its normal function. In the prostate, zinc is involved in processes related to cellular metabolism, citrate production, bacterial protection, fertility and overall prostate activity.3,4 What’s more, zinc plays a role in maintaining normal testosterone levels and protecting cells from oxidative stress, both of which are important aspects of men’s health.
Changes in zinc balance have been observed in several prostate conditions, including prostatitis, benign prostatic hyperplasia (BPH), and prostate cancer.5 In particular, malignant prostate tissue often shows significantly lower zinc levels than healthy tissue.4,6 This has led researchers to explore whether zinc status plays a role in disease development or progression.
Recognising the Symptoms: Prostatitis, BPH and Prostate Cancer
Although these three conditions all affect the prostate, they are clinically distinct and present differently. A key challenge is that symptoms often overlap, making it easy for men to attribute urinary changes to one condition when another may be responsible. The table below summarises the main symptoms associated with each condition to help illustrate these differences.
| Symptom | ProstatitisA | BPH (Enlarged Prostate)B | Prostate CancerC |
|---|---|---|---|
| Urinary frequency / urgency | Yes (acute and chronic forms) | Yes (hallmark symptom) | Sometimes (advanced disease) |
| Weak or interrupted urine stream | Sometimes | Yes (hallmark symptom) | Sometimes (if locally advanced) |
| Nocturia (night-time urination) | Sometimes | Yes (common and bothersome) | Sometimes (advanced disease) |
| Pelvic or perineal pain | Yes (defining feature of chronic prostatitis/chronic pelvic pain syndrome, CP/CPPS) | Rarely | Sometimes (advanced disease) |
| Fever / systemic illness | Yes (acute bacterial form) | No | No |
| Painful ejaculation / sexual dysfunction | Yes (CP/CPPS — chronic prostatitis/chronic pelvic pain syndrome — in particular) | Sometimes | Sometimes (advanced disease) |
| Blood in urine (haematuria) | Rarely | Rarely (possible complication) | Yes (warrants urgent investigation) |
| Bone pain / unexplained weight loss | No | No | Yes (metastatic disease) |
| Often asymptomatic in early stages | No (acute form presents acutely) | Sometimes (mild early symptoms) | Yes (often no symptoms until advanced) |
Table sources: A Magistro G et al. Chronic Prostatitis and Chronic Pelvic Pain Syndrome. Dtsch Arztebl Int. 2016;113(11):204–211. B Vuichoud C, Loughlin KR. Benign Prostatic Hyperplasia: Epidemiology, Economics and Evaluation. Can J Urol. 2015;22(Suppl 1):1–6. C Litwin MS, Tan HJ. The Diagnosis and Treatment of Prostate Cancer: A Review. JAMA. 2017;317(24):2532–2542.
What the Research Says
· The prostate naturally accumulates zinc at higher levels than most soft tissues, supporting key metabolic functions.³
· With ageing, zinc regulation in the body can change. Studies suggest that zinc homeostasis becomes less stable over time, which may influence prostate health.7
· Observational research has found associations between altered zinc levels and prostate disease. For example, prostate cancer cells appear to lose their ability to accumulate zinc, a consistent finding across multiple studies.³
· A review of zinc homeostasis in prostate disease also reports that disturbances in zinc regulation are associated with prostatitis, BPH, and prostate cancer.⁴ In addition, a meta-analysis found lower serum zinc concentrations in men with malignant prostate disease compared with healthy controls.⁶
Most of this evidence is observational or laboratory-based. More high-quality clinical trials are needed to determine whether improving zinc status directly influences prostate disease risk or progression. However, some of the findings would indicate that maintaining adequate zinc status throughout adult life may be worth paying attention to.
Where Vitamin C Fits In
Oxidative stress is thought to play a role in ageing and chronic disease, including conditions affecting the prostate.
Vitamin C is a key antioxidant that helps neutralise free radicals, unstable molecules that can damage cells. Within the prostate environment, both zinc and vitamin C contribute to antioxidant defence systems that help maintain normal cellular function.³
Research specifically linking vitamin C to prostate cancer prevention is mixed, and no firm conclusions can be drawn. Still, its broader role in supporting immune function and cellular health is well established, making adequate intake a sensible part of overall health.
Lifestyle Habits That May Help
Alongside zinc and vitamin C, broader lifestyle habits may also support prostate health. Regular exercise, maintaining a healthy weight, and eating a diet rich in vegetables are all commonly recommended because they support overall health and may be associated with a lower risk of prostate problems.8
Some research has also looked at tomato-based foods and lycopene, a plant compound found in cooked tomatoes.9 The evidence is promising but not definitive, so it is better to think of cooked tomatoes as a sensible part of a balanced diet rather than a proven protective measure.
It may also be worth cutting back on red and processed meat, as research suggests that this dietary approach may be sensible for prostate health.10
While supplements like zinc and vitamin C may support prostate health, some evidence suggests vitamin E supplementation may actually increase the risk of prostate cancer. 11
Practical Steps to Support Prostate Health
Most importantly, start with your GP. If you are over 50, have a family history of prostate cancer, or are of Black African or Black Caribbean background, speak to your doctor about PSA testing rather than waiting for symptoms. Men of Black ancestry have a higher risk of prostate cancer, and Prostate Cancer UK notes that Black men in the UK are more likely to be diagnosed during their lifetime.¹
Diet is another practical area to consider. Zinc is found in foods such as red meat, shellfish (especially oysters), seeds, legumes, and dairy. Vitamin C is abundant in fruits and vegetables, including citrus, berries, peppers, and broccoli.
Many men, however, fall short of optimal intake, particularly of zinc, which is easily depleted by stress, alcohol, and certain medications. In some cases, supplementation may help support adequate levels, particularly where dietary intake is inconsistent.
Looking after your prostate isn't about waiting for symptoms to appear. It’s about understanding your risk, having the right conversations early, and supporting your health through consistent habits.
No single nutrient can prevent prostate disease, but ensuring an adequate intake of zinc and vitamin C may help support normal prostate function alongside a balanced diet and appropriate medical care.
This Men’s Health Month is a good reminder: don’t ignore changes, don’t delay speaking to your GP, and don’t overlook the role of good nutrition and healthy choices.
References
1. Prostate Cancer UK. Facts and figures. Accessed 2026. https://prostatecanceruk.org/prostate-information-and-support/risk-and-symptoms/about-prostate-cancer/facts-and-figures
2. Cancer Research UK. Survival for prostate cancer. Published 2025. https://www.cancerresearchuk.org/about-cancer/prostate-cancer/survival
3. Costello LC, Franklin RB. Zinc and zinc transporters in normal prostate function and the pathogenesis of prostate cancer. Front Biosci. 2005;10:2230-2239.
4. Chen Z, et al. Role of zinc homeostasis in the prevention of prostate diseases. J Trace Elem Med Biol. 2025;88:127605.
5. Ziqi Chen, Junsheng Liu, Jing Ma, Xiuqiao Yu, Shusong Wang, Zhenxian Wang. Role of zinc homeostasis in the prevention of prostate diseases. Journal of Trace Elements in Medicine and Biology 2025, 88, 127605. https://doi.org/10.1016/j.jtemb.2025.127605
6. Journal of Trace Elements in Medicine and BiologyComparative study of serum zinc concentrations in benign and malignant prostate disease: A systematic review and meta-analysis. Sci Rep. 2024.
7. Fairweather-Tait SJ, Harvey LJ, Ford D. Does ageing affect zinc homeostasis and dietary requirements? Exp Gerontol. 2008;43(5):382-388. https://doi.org/10.1016/j.exger.2007.10.015
8. Hall SA, Esposito D, Winn-Dixie J, et al. Nutrition, physical activity, and lifestyle factors in prostate cancer prevention and management. Urol Oncol. 2018.pubmed.ncbi.nlm.nih
9. Böhm V, et al. Tomatoes, tomato products and lycopene in the prevention and treatment of prostate cancer: do we have the evidence from intervention studies? Br J Nutr / related review literature.
10. Nouri-Majd S, Salari-Moghaddam A, Aminianfar A, Larijani B, Esmaillzadeh A. Association Between Red and Processed Meat Consumption and Risk of Prostate Cancer: A Systematic Review and Meta-Analysis. Front Nutr. 2022 Feb 7;9:801722. doi: 10.3389/fnut.2022.801722. PMID: 35198587; PMCID: PMC8859108.
11. Klein EA, et al. Vitamin E and the risk of prostate cancer / Physicians’ Health Study II evidence; vitamin E supplementation not recommended for prevention.
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