- Why Take a Prostate Supplement?
- What Are The Best Ingredients For Prostate Health Supplements?
- Top 9 Best Prostate Supplements For Men
- What To Consider When Choosing A Prostate Supplement
- The Issue With Supplements
- What Is The Best Natural Prostate Supplement?
- Why Choose Ben’s Natural Health Supplements?
- Conclusion
- Source
Trying to find the best prostate supplement that works isn’t easy.
There are so many to choose from that it can be difficult to know where to start.
But many men swear by their prostate health supplements and find their symptoms improve by taking them.
Because BPH (benign prostatic hyperplasia) causes the prostate gland to enlarge, it can cause symptoms such as weak urine flow or frequent urination throughout the day or at night.
A prostate supplement is a natural way to reduce these symptoms and improve the health of your prostate.
Keep reading to learn the best supplements for prostate health.
Why Take a Prostate Supplement?
Some studies show that taking a prostate supplement can help reduce the risk of prostate cancer, provide symptomatic relief from BPH symptoms, improve urinary symptom scores and flow rates, and shrink the prostate.
Some have anti-inflammatory potential, while others have an antioxidant effect. Moreover, some act directly on the prostate gland, while others have an indirect action by modulating our metabolism and hormones.
The section below details the best ingredients for prostate health, along with studies that show their benefits and results.
What Are The Best Ingredients For Prostate Health Supplements?
Below, we discuss the best ingredients, vitamins, and herbs in prostate supplements.
Beta-sitosterol
Beta-sitosterol exists in rice bran, wheat germ, peanuts, corn oils, and soybeans. Herbal extracts like saw palmetto, rye grass pollen, pygeum africanum, and stinging nettles also contain beta-sitosterol.
Clinical trials show beta-sitosterol increases the maximum urinary flow rate by about 45%, and men report improved urinary symptoms.
Beta-sitosterol works by inhibiting 5-alpha-reductase and reducing inflammation by inhibiting prostaglandin production.
Ryegrass pollen
Ryegrass pollen is a natural source of antioxidants, amino acids, fatty acids, vitamins, and minerals.
Studies show that pollen extract may improve urinary function by relaxing smooth muscle tone and increasing bladder muscle contraction or relaxing sphincter muscles.
Pollen extract may improve nocturia (waking up regularly at night to urinate) and decrease residual urine volume. Men require at least 120 mg of pollen extract per day.
Stinging nettle
Stinging nettle contains compounds like beta-sitosterol, lignins, and polysaccharides.
Preclinical studies show stinging nettle causes anti-inflammatory and antioxidant effects that may relieve the symptoms of BPH.
Some studies show that 360-600 mg of stinging nettle per day improves the peak urinary flow rate and reduces the prostate volume when compared to a placebo.
The higher end of the dose range may be required to reduce prostate volume.
Zinc
Zinc is an essential mineral found in many foods. Oysters contain more zinc per serving than any other food, but red meat and poultry provide the most zinc in the American diet.
Other good food sources include beans, nuts, certain types of seafood (like crab and lobster), and whole grains.
The prostate gland contains a high level of zinc, which is reduced when prostate cancer manifests.
A study in mice showed that zinc suppressed human prostate tumor growth by preventing androgen receptor expression.
Saw Palmetto
Saw palmetto is the most common herbal supplement for treating lower urinary tract symptoms.
The clinical research on saw palmetto has displayed mixed results. Some studies show saw palmetto improves urinary function, while some research reports saw palmetto is ineffective.
The reason for this discrepancy is likely due to differing product quality. Brands containing more than 80% of fatty acids show improved urinary function.
Saw palmetto extracts with more than 80% fatty acids inhibit 5AR enzymes more effectively than extracts with less than 80%.
Pygeum
A study found that pygeum africanum extracts inhibited the growth of human prostate cancer cells in a test tube study.
In another study, mice were fed either Pygeum africanum or casein for five months. Pygeum africanum significantly reduced the incidence of prostate cancer.
35% of the mice that were fed Pygeum africanum developed prostate cancer, and 62.5% of the casein-fed mice developed prostate cancer.
A review of 17 double-blinded studies examined the effects of pygeum africanum for treating BPH.
The study found that patients were 35% more likely to show symptom improvement. There was also a reduction in urinary retention, better urine flow, and a reduction in nighttime incontinence.
Pumpkin Seed
Pumpkin seed contains fatty acids, phytosterols, tocopherols, and micronutrients. These ingredients have anti-inflammatory effects and reduce prostate volume in preclinical research.
Animal research shows pumpkin seed extract prevented BPH development and increased the testosterone: estrogen ratio.
A one-year randomized controlled trial compared the effects of pumpkin seed to placebo in men with BPH.
By the end of the study, the men receiving pumpkin seed reported more remarkable improvement in subjective reporting of symptoms and reduced nocturia.
Both groups improved the urination flow rate, with no difference between the two.
Vitamin D
Vitamin D deficiency in middle-aged men links with moderate to severe urinary symptoms.
Cell culture studies demonstrate that vitamin D reduces inflammation when it binds to the Vitamin D Receptor in the prostate. Thus vitamin D may play a role in preventing BPH.
There aren’t randomized control trials to see the effects of vitamin D supplementation on BPH and urinary symptoms in men.
However, a randomized control trial in females with overactive bladder reported positive effects of vitamin D supplementation.
Selenium
Selenium is an essential trace mineral that plays vital roles in reproduction, thyroid hormone metabolism, DNA synthesis, and protection from oxidative damage and infection.
An observational study in Europe found that men with high selenium levels in their nails were less likely to develop prostate cancer.
Men with prostate cancer who had high selenium levels were less likely to have aggressive prostate cancer.
A human clinical trial provided 30 middle-aged men with 200 micrograms of selenium supplementation for six weeks. There was an increase in the antioxidant glutathione peroxidase and PSA reduction.
Another human clinical trial studied the effects of 240 micrograms of selenium with 570 milligrams of milk thistle in men with BPH. After six months, urine flow rate and IPSS ratings improved and reduced PSA.
Lycopene
Lycopene is an antioxidant that gives tomatoes their red color. A randomized control trial examined the effects of lycopene extract in men with BPH. Men were given 15 mg of lycopene per day or a placebo for six months.
PSA was significantly reduced in the lycopene group, and prostate volume was unchanged after six months compared to a 24% increase in the placebo group.
However, some studies have reported no effect of lycopene supplementation.
Green Tea
Prostate cancer mortality is lowest in Asia, where they also drink 20% of the world’s green tea.
When Asians move to the west green tea intake reduces, and prostate cancer mortality increases.
Preclinical studies show compounds in green tea called catechins can protect against cancerous tumor growth.
Human clinical studies have had mixed results.
For example, in one study, men with prostate cancer took either green tea or a placebo for 12 months.
By the end of the study, there were no differences in prostate cancer rates between the groups. Quality of life and urinary tract symptoms also did not improve.
But, in another study, researchers found that green tea improved subjective BPH symptoms.
Boron
Boron is a trace element in the human diet. Rich food sources of boron include fruits, nuts, legumes, vegetables, and wine.
An epidemiological study found that people with a greater dietary boron intake were at a lower risk of developing prostate cancer.
Test tube studies have shown that boric acid can inhibit prostate cancer cells’ growth.
Quercetin
Quercetin is a flavonoid we can find in high concentrations in capers and red onion.
Preclinical research demonstrates that quercetin can protect against chronic prostatitis by reducing inflammation and oxidative stress.
A human clinical trial showed that 1 gram of quercetin daily for 4 weeks significantly improved the symptoms of chronic non-bacterial prostatitis
Another human clinical study showed that taking quercetin alongside curcumin, saw palmetto, and antibiotics were more effective at treating chronic bacterial prostatitis than taking antibiotics alone.
90% of the men who took the supplement with antibiotics did not experience an infection recurrence, while only 27% of men who took antibiotics did not have an infection recurrence.
For quercetin to be effective, you would require either a high dose (1 gram per day) or a lower dose when combined with other ingredients like curcumin and saw palmetto.
Curcumin
Curcumin is the bioactive ingredient in turmeric. It is famous for its antioxidant and anti-inflammatory effects and may protect against prostate diseases.
Studies have shown that curcumin supplementation reduces prostate volume and improves urinary symptoms in men with BPH after 2 to 6 months.
Another study provided men with a high PSA with 1 gram of curcumin and 300 mg of beta-sitosterol for 30 days.
PSA dropped from 6.48 to 4.65, and many of the men avoided unnecessary biopsies. However, studies have yet to compare curcumin with a placebo.
Vitamin E
Vitamin E is a potent antioxidant that is essential to maintain a healthy prostate.
Several studies show that vitamin E has anticancer effects and can protect against prostate cancer.
Vitamin C
Consuming green vegetables such as broccoli, cauliflower, kale, and brussels sprouts rich in vitamin C may lower the risk of developing an enlarged prostate.
While the small studies have shown promising results, more research is needed to determine whether or not vitamin C supplements can prevent or fight prostate cancer.
Still, people who eat cruciferous vegetables rich in vitamin C have demonstrated a lower risk of developing prostate cancer.
Studies indicate that vitamin C could lower the chance of developing enlarged prostate symptoms. Oxidative stress is considered a contributing factor in BPH. Vitamin C possesses strong antioxidant properties. This explains why vitamin C helps ease the symptom of BPH.
Vitamin C may also restrict the formation of a molecule known as HIF-1alpha, which can influence the growth of prostate cells. By nipping this molecule in its buds, vitamin C reduces the chance of prostate enlargement.
However, the key is to ensure an optimum dietary intake of vitamin C to reap its benefits. It is recommended that we take 40mg of vitamin C a day.
This important nutrient is available in a wide range of natural foods and supplements. Peppers, strawberries, broccoli, and oranges are enriched with vitamin C.
Moreover, there are plenty of good supplements in the market made from a wide variety of fruits, including blackcurrant, gooseberry, and lemon.
Top 9 Best Prostate Supplements For Men
Total Health for the Prostate
Total Health for the Prostate contains a total of 21 all-natural ingredients, including clinically significant dosages of beta-sitosterol, quercetin, pomegranate extract, boron, and turmeric.
Many of the nutrients included in Total Health have been shown in clinical trials to improve urine flow, reduce frequent urination, and lower your PSA score.
Formulated with potent vitamins, minerals, and nutrients, Total Health for The Prostate works to lower DHT levels and reduce the prostate gland size.
Hormonal balance plays a vital role in men’s health. When levels of estrogen increase at the same time that testosterone levels decrease, estrogen dominance can occur. This causes testosterone to convert into dihydrotestosterone (DHT).
DHT is a highly active form of testosterone that irritates the prostate and can cause prostate enlargement and inflammation.
Therefore, by reducing DHT levels, Total Health for the Prostate helps to combat the root causes of prostate disease and inflammation, in order to restore your health.
Total Health for the Prostate also contains a broad range of minerals and vitamins to help support your general health, working as both a multivitamin and an effective prostate supplement.
Prostate Healer
Prostate Healer is a safe, proprietary, unique blend of the world’s 9 most powerful prostate healing and rejuvenating herbs.
Concentrated extracts of these herbs have been blended into a powerful and effective tincture.
Each ingredient has been thoroughly researched and scientifically proven to improve and maintain prostate health.
Punarnava, for example, has been shown to improve urinary symptoms associated with BPH and inhibit prostate growth.
It has been formulated to effectively combat BPH and prostatitis and provide symptomatic relief from urgency, frequency, and nocturia.
Prostate Healer works on the prostate, kidney, and bladder simultaneously, coaxing cells gently to resume normal function. By this action, you’re fighting against prostatitis and BPH.
If you’re like many men that use the formula, you’ll see a reduction in the number of times you get up to go to the bathroom to urinate, plus see an improvement in the flow of your urine.
Prost-P10x
Prost-P10x contains many of the key ingredients for prostate support, including vitamin D3, zinc, pygeum, and stinging nettle.
However, the majority of these extracts are in low doses.
Further, it contains a much lower dose of beta-sitosterol compared to the cheaper, less effective saw palmetto.
But it contains clinically significant amounts of quercetin and zinc, two essential extracts for a healthy prostate.
Super Beta Prostate
Super Beta Prostate contains just 13 ingredients, and so a much smaller range of vitamins and minerals.
It lacks common and vital ingredients, including quercetin and turmeric, which have both been clinically shown to improve prostatitis symptoms and support a healthy prostate.
Vitamin C was also missing from the formula. Vitamin C is essential for boosting the immune system and protecting your body from the damaging effects of free radicals.
These antioxidants help to stabilize these free radicals, which reduce your chance of developing cancer.
A good prostate supplement should include a good mix of antioxidants to help support a healthy immune system to assist with prostate symptoms.
Ultra Natural Prostate
Ultra Natural Prostate contains 11 ingredients, most of which have been clinically found to provide prostate-specific benefits, including beta-sitosterol, pumpkin oil, and pygeum bark.
However, the doses are too small to be clinically effective.
Ultra Natural Prostate contains just 180 mg of beta-sitosterol and 200 mg of pumpkin oil.
But, typically, prostate supplements require a much higher dose to treat symptoms of prostate disease.
Even though these are good ingredients with fantastic benefits for prostate health, in such small doses, it is possible that men may not get the results they are looking for.
Prostara
Prostara contains some necessary prostate-specific ingredients, including beta-sitosterol, zinc, saw palmetto, and pumpkin seed.
However, out of those, only saw palmetto meets the recommended clinical dosage for prostate health and support.
It also has inferior ingredients quality, given many of the ingredients not present in the most bioavailable form, which reduces effectiveness in the body.
Prostara does include some ingredients which are capable of relieving urinary and bladder problems.
Prostacet
Prostacet is missing some of the most important staple ingredients commonly in prostate supplements including boron, beta-sitosterol, and quercetin.
Only 4 ingredients mention the dosage included, all of which are much lower than the recommended daily allowance.
It contains a proprietary blend of 10 ingredients.
This may sound like an effective way to receive nutrients. However, men’s health supplements use such blends to hide the specific quantity and quality of ingredients.
In short, while Prostacet does contain some reliable and clinically supported ingredients for prostate health, the doses are mostly unspecified, meaning those included probably only trace amounts.
Optiprostate XTS
OptiProstate XTS includes saw palmetto and pumpkin oil, both of which can improve prostate health.
However, in total, the formulation contains just four ingredients, two of which are not directly beneficial for prostate health.
It lacks most of the essential vitamins and minerals typically found in high-quality prostate supplements.
The doses were too low for the ingredients beneficial for prostate health, and would not produce any meaningful effects for long-term prostate improvement.
Urinozinc
Urinozinc is a commonly available prostate supplement that you can generally find on the shelf at Walmart or your local pharmacy.
It is missing the broad spectrum of vitamins and minerals that are essential to improving and maintaining prostate health.
And many of the ingredients in Urinozinc are not included in clinically significant dosages.
What To Consider When Choosing A Prostate Supplement
Quality
The FDA has provided good manufacturing practices (GMPs) for dietary supplements.
This helps ensure dietary supplements contain the labeled ingredients with purity, accurate composition, and the stated strength.
Numerous companies also offer third-party testing and provide a seal of approval for products that pass their tests.
This offers assurance that the product contains the ingredients listed on the label and does not contain harmful levels of contaminants.
Make sure to purchase your supplements from a company that follows the above guidelines.
Safety
Some herbal supplements are contaminated with pesticides or toxic heavy metals.
Some manufacturers adulterate supplements with prescription drugs that are undeclared on their labels.
For example, some supplements marketed for sexual function contain Viagra or Cialis. While some prostate supplements contain alpha-blockers like Terazosin.
Ingesting excessive amounts of some herbal extracts can result in acute liver injury or even failure.
Herbal and dietary supplements account for 10% of drug-induced liver injury cases in the USA.
Green tea and Garcinia cambogia, in particular, have been linked with liver side effects.
When choosing a prostate supplement, make sure to select a brand with a stellar reputation.
Efficacy
The FDA requires manufacturers of dietary supplements to detail the amount of each ingredient in their products on the “Supplement Facts” label.
However, a regulatory loophole allows manufacturers to cluster ingredients together with a “proprietary blend.”
The manufacturer only has to label the total amount of the blend rather than the quantities of each ingredient. Supplement companies use this loophole to cut costs rather than providing you with the optimal dosages of each ingredient.
Many brands label each individual ingredient quantity. But this does not guarantee clinically relevant doses.
For example, some saw palmetto supplements offer less than 320 mg per day and contain as low as 40% fatty acids, so they will be ineffective.
Saw palmetto extracts should be standardized to at least 85% fatty acids and 0.2% sterols.
Ben’s Natural Health supplements are based on the most current, published, peer-reviewed scientific research. We do the research work for you, so you don’t have to.
RELATED: How To Choose The Best Prostate Supplement.
The Issue With Supplements
Dietary supplements go through fewer regulatory hurdles than drugs. Drugs must undergo clinical trials to demonstrate to the FDA that they are safe and effective.
The FDA can then approve the new drug, so it can be marketed and sold in the US. However, safety issues are detected with a third of medicines after market approval.
Dietary supplements are considered safe until proven otherwise. Manufacturers are not obligated to conduct clinical trials to prove the efficacy and safety before entering the market.
Brands are free to make a number of health claims related to addressing nutrient deficiencies, supporting general health, or supporting a particular body function (e.g. immunity or heart health).
The manufacturers need to follow the claim with the following message: “This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.”
What Is The Best Natural Prostate Supplement?
Total Health for the Prostate contains 21 all-natural ingredients, including beta-sitosterol, curcumin, quercetin, boron, and zinc.
It is the only health supplement that contains clinically significant doses of all the active nutrients your prostate needs.
The individual ingredients were also chosen based on studies that show their synergistic properties.
This means that taking the individual ingredients together is more effective than taking them individually.
For more information on Total Health for the Prostate and how it can improve your urinary symptoms, click the button below.
Why Choose Ben’s Natural Health Supplements?
At Ben’s Natural Health, our motto is to combine holistic healing with modern science.
Ben’s Natural Health is the world’s first high-quality, all-natural, scientifically proven clinical supplement company. Our supplements are effective, natural, and 100% side effect free.
Moreover, at Ben’s Natural Health, we have four rules for all our supplements:
- We only use the highest quality ingredients
- We only use them if they independent, peer-reviewed double-blind studies prove that they work
- With all our supplements, we find a way to get every ingredient into a single bottle
- We always formulate them in clinically significant doses of the most bioavailable form
We pride ourselves on offering excellent customer service. We offer a free health consultation where you can ask questions and receive tailored advice from our expert health consultants.
Conclusion
For men with prostate problems, doctors often prescribe a prescription drug as treatment.
But, these often come with adverse side effects, which a lot of men prefer to avoid.
That’s why natural supplements can be a great alternative for those who want to treat their prostate condition naturally.
The issue is dietary supplements go through fewer regulatory hurdles than drugs.
So, when looking for the best prostate supplement, look for a reputable company with positive customer reviews.
Explore More
Find out about our leading Prostate Health Supplement: Total Health for the Prostate.
I need supplement prostate for help my flow urinary
Hi Angel,
Thanks for writing.
To increase your flow I recommend taking our Prostate Power supplement which serves to relieve urinary symptoms related to prostate disease, namely to reduce frequent trips to the bathroom, sudden urgency, and to increase urine flow.
Prostate Power can help you restore your normal urinary flow, for more information please see the webpage for Prostate Power below or feel free to get in touch with our support via phone or email.
https://www.bensnaturalhealth.com/ben-s-prostate-power-new.html
📧: support@bensnaturalhealth.com
☎️: 888 868 3554
Wishing you good health,
Ben’s Natural Health Team
how many bottles dose one need to treat him? do you have Argent in Uganda?
Hi Charles,
Thanks for your comment.
We recommend taking Total Health for 2-3 months then assessing your prostate health and deciding on whether you’d like to see further improvements or only to maintain the health of the prostate.
We do ship to Uganda from our US warehouse, please get in touch with our support team if you need assistance in setting up an order.
📧: support@bensnaturalhealth.com
☎️: 888 868 3554
Wishing you good health,
Ben’s Natural Health Team
There is definately a lot to know about this issue. I love all of the points you have made.
My PSA is 5.4 when can I see my PSA drop after taking Total Health supplement
Hi Harrison,
For the vast majority of men, you can expect to see your PSA level come down within 2-3 months of taking Total Health. However, some men can take slightly longer depending on the individual state of their health, diet, lifestyle, and a whole host of other factors.
If you have any further questions, please get in touch with our team via support@bensnaturalhealth.com and we will be happy to assist.
Wishing you good health, The Ben’s Natural Health Team.
recommend Advanced Bionutritionals and others?..
I just started taking climax and finesteride I just got out of the hospital for not being able to urinate I currently have a tube and a bag I don’t want to stay on this I was taking 900 my of saw palmetto and a now clinical strength prostatectomy formula and it must not be working can this product be any better and possibly work for me ? Thanks
Hi Otis, we would recommend total health, however we would need further clarification on what you mean by clinical strength prostatectomy formula. It may be best to get in touch with our team to discuss this further. You can reach us via our toll free number 1-888-868-3554 in the US and +44 (0) 845 423 8877 in the UK. Wishing you good health, The Ben’s Natural Health Team.
I am a 69 year old that my urologist said my prostate is the size of a lemon 182g. I have tried about 10 natural supplements over the past 10 years in hopes of shrinking it. Negative biopsy 3 years ago even though my brother 1 year older had cancer and removed 4 years ago. Recently I had a bout with getting up every hour to urinate but to only get very little dribbles out. Found my Rx of flomax and proscar that I put away for last 3 years and within several hours my stream was excellent. I get no side effects from meds but all I read is they only relax the prostate not shrink it. All the natural supplements say they shrink it, but not in my case. I tried Your products for almost a year with no smaller gland. I am trying my remaining supply of natural 1000mg plant sterols midday in between meds. Might this cocktail help or will it hurt me?
I have some money to buy another supplement but right now im taking clindamycin for a tooth infection. I should be finished in a week with this. The supplement I was taking did not help my BPH or whatever i might have that’s causing ED. Weight is a factor also.
Hi Will, thanks for getting n touch. To discuss this in further detail please get in touch with our team via support@bensnaturalhealth.com or call our toll-free number 1-888-868-3554 in the US and +44 (0) 845 423 8877 in the UK. The Ben’s Natural Health Team.
How does the purchaser know what really goes into prostate formula
Hi Rory, thanks for getting in touch. You can see a full list of our ingredients here https://www.bensnaturalhealth.com/health-products/total-health-vegicaps.html.
Thanks for providing me with these information surounding prostate conditions. Where do I find those supplements for prostate? I am in Dubai .
Hi Sekou, glad to hear that you have found our site useful. For more information on our supplements, please visit our site https://www.bensnaturalhealth.co.uk/health-products.html. Wishing you good health, The Ben’s Natural Health Team.
I just started to understand the problems with the prostate and what to take I could start a drug store
Everyone’s skipped this central principle. Your thinking is essential in helping me with my study. Thanks a whole lot.
hi there! This is my first comment here so I just wanted to give a quick shout out and say I really enjoy reading through your posts. Can you recommend any other blogs/websites/forums that go overthe same subjects? Thanks for your time!!!!
Amazing post. Do you have any other ones you can drop? I like the content. 🙂
Hi Edra, thank you for your comment. Great to hear that you are enjoying our content. Yes, we publish content on a weekly basis so keep a lookout on our site.
i am taking all 3 products what else can i do, the feeling of needing to go is a problem and sometimes i get there and can only get out a very small amount
Hi Mark, thanks for getting in touch. Depending on the individual state of your prostate health, your general health, your diet, lifestyle, and a whole host of other factors your individual recovery may take longer than you hoped. However, even if you are taking longer to improve you shouldn’t give up. Small tweaks to your diet or lifestyle can help finally get the results that you want.
Make sure your diet is rich in plant-based foods such as fruits, vegetables, nuts, seeds, and whole grains. Research shows that a plant-based diet along with physical exercise can help shrink the prostate. Tomato intake, in particular, is associated with a reduced risk of prostate cancer and improved urinary symptoms. Tomatoes are rich in lycopene (it’s a pigment that gives the tomato its red color). Lycopene has antioxidant effects that may help protect the prostate. Consuming 30 mg of lycopene through tomato-based foods decreases PSA.
It is very important that you maintain adequate levels of physical activity throughout the whole year very important. Research shows that men who exercise frequently are far less likely to develop BPH or prostate cancer.
Physical activity also helps to maintain a healthy body weight, which is very important because excess body weight increases oestrogen and inflammation, which contribute to prostate diseases. Research also shows a correlation between increases in body weight and an increase in prostate size. Furthermore, the supplement is less effective in men with excess body weight, so it is highly important to maintain healthy body weight.
It is recommended that we undertake 150 minutes of aerobic exercise per week either in the form of brisk walking, running, cycling or swimming. Two resistance training sessions should also be conducted weekly. Resistance training will increase muscle mass and help reduce excess body weight. This will also help to boost your levels of testosterone. Sedentary time should be limited to no longer than 1 hour. If possible every 30 minutes stand up and make some sort of movement for a minute or so. If you have any further questions, please get in touch with our team via our toll-free number 1-888-868-3554 in the US and +44 (0) 845 423 8877 in the UK, so that we can discuss this in further detail. Thanks, The Ben’s Natural Health Team.