The #1 Spice for Prostate Health

Reviewed by Dietitian Jane Leverich, M.S., RDN

Key Points

• Turmeric’s curcumin may help ease prostate inflammation linked to BPH and urinary symptoms.

• A healthy diet, exercise and weight management are key for better prostate health, not supplements.

• Add black pepper to turmeric dishes to boost curcumin absorption and enjoy its anti-inflammatory perks.

Prostate problems can be tough to talk about, but in older men, they’re every bit as common as telling dad jokes and snoozing in a favorite armchair—which is to say, extremely common. Enlarged prostate, also called benign prostatic hyperplasia (BPH), affects 29% to 33% of men aged 65 and older. If you’re among the many who deal with this or other prostate concerns, you may have turned to foods and supplements, like spices, for relief.

Experts are clear that no single spice—whether in food or supplement form—will treat or prevent prostate problems, and research on spices for prostate health is still preliminary. According to urologist Kevin T. McVary, M.D., lifestyle habits like an overall healthy diet, regular exercise, not smoking and weight management are the real power players for prostate health. (“You cannot ‘pill your way’ to better prostate health,” he says.) That said, some spices may be worth including as part of a healthy diet pattern. One with known anti-inflammatory benefits? Turmeric. Here’s why turmeric is the No. 1 spice for prostate health.

Why Turmeric Is the No. 1 Spice for Prostate Health

Turmeric’s anti-inflammatory properties come from an antioxidant compound called curcumin. “Analyses of clinical trials have found that curcumin supplements can lower markers of inflammation in the blood, like C-reactive protein and IL-6,” says Mackenzie McCune, M.S., RD. This could be good news for prostate health. “Chronic inflammation in the prostate is thought to play a role in prostate enlargement and possibly prostate cancer,” she explains.

Some research has examined curcumin’s effects on BPH specifically. In fact, research suggests that curcumin supplementation may be associated with significant improvement in so-called “functional parameters” in men with BPH. As for what that might mean in real life? When taken with medication, curcumin’s anti-inflammatory effects may offer relief from urinary symptoms, says Alexandria Hardy, RDN, LDN.

Turmeric may also support prostate health by lowering prostate-specific antigen (PSA), says Amy Brownstein, M.S., RD. (PSA is a protein produced by cells in the prostate gland. Elevated levels can be an early warning sign of prostate cancer.) She notes that research suggests that curcumin supplements may be linked to reductions in this antigen, when compared with a placebo.

Just know that these results don’t necessarily translate to reduced risk of prostate cancer or better outcomes in cancer patients. “This has not led to any clinical benefit in men with prostate cancer,” McVary stresses. Hardy adds that total evidence around curcumin and cancer is considered weak, since it mostly comes from animal and lab studies. “There isn’t a current set of clinical guidelines that suggests using curcumin to treat cancer in humans,” she says. “It’s also important to note that a lower PSA as a trial outcome does not necessarily mean a longer life.”

That said, it’s not a bad idea to try turmeric as a culinary solution for physical comfort with prostate issues. “Turmeric can be a great way to flavor food without relying on salt, since too much salt can worsen urinary symptoms,” Brownstein says. “Too much salt also increases blood pressure, which can put extra strain on blood supply in the pelvic region, leading to greater discomfort and inflammation.” McCune notes that dishes made with turmeric also typically contain other healthful ingredients like vegetables, legumes and healthy fats—all good choices for reducing inflammation.

Who Can Enjoy Turmeric?

As a spice in food, turmeric is generally considered safe. Most people can enjoy it in meals from spiced eggs at breakfast to piquant curries at dinner. When using it in cooking, be sure to add some black pepper. This increases the body’s ability to absorb curcumin.

On the other hand, taking turmeric as a supplement comes with some caveats. “Supplements deliver much higher doses and can be difficult to track,” says McCune. Those who may need to use caution around turmeric supplements include:

• People taking blood thinners or other medications. Turmeric can interact with certain medications like blood thinners, anticoagulants and some gastrointestinal medications. If you take prescription medications, check with your doctor before adding a turmeric supplement.

• People with kidney stones. “Turmeric contains oxalates, so people with a history of oxalate kidney stones may want to limit high doses,” says McCune.

• People with liver problems: There have been some instances of liver injury from high doses of turmeric, especially in people with existing liver problems.

• People with gallbladder concerns. Those with gallbladder concerns or bile duct problems should avoid supplements, says McCune, since turmeric can stimulate the gallbladder.

Ways to Enjoy Turmeric

Looking to bring turmeric’s potent flavor and anti-inflammatory properties to your meals? Try these options:

• Roasted veggies: A sprinkle of turmeric adds a pleasant bite that contrasts beautifully with roasted vegetables’ natural sweetness.

• Spiced lentils: For a side that’s both high-fiber and high-antioxidant, try spicing lentils with turmeric and black pepper. Red, green, black or yellow—any lentils will do!

• Egg or tofu scramble: Whether you like your breakfast scramble egg- or tofu-based, turmeric livens it up with a punch of earthy flavor.

Our Expert Take

Research on turmeric for prostate health is minimal, and experts caution that this spice is far from a treatment for any prostate condition. As part of a healthy, balanced diet, though, it’s a delicious addition that may combat inflammation, promoting head-to-toe (to prostate) health. Ask your doctor before adding a turmeric supplement, and for more targeted prostate support, focus on lifestyle strategies like maintaining a healthy weight, exercising regularly and not smoking.

Read the original article on EatingWell