Irish men have historically been poor attendees at GP surgeries — surveys consistently show that Irish men are significantly less likely than women to seek medical help for health concerns. This cultural reluctance to engage with healthcare means that many men are carrying preventable conditions for years before getting help. Natural supplements and lifestyle strategies have a role to play, but they work best as part of a broader commitment to health — including regular health checks.
At The Honey Pot in Clonmel, naturopath Pat Coffey has been advising Irish men on natural health for over 20 years. This guide covers the areas men most commonly ask about: prostate health, testosterone support, energy, cardiovascular health, and sexual vitality.
The prostate is a walnut-sized gland that surrounds the urethra (the tube that carries urine from the bladder). Prostate issues become increasingly common as Irish men age:
Saw palmetto (Serenoa repens) berry extract is one of the most widely studied natural supplements for BPH. It is thought to work by inhibiting the enzyme 5-alpha reductase, which converts testosterone to dihydrotestosterone (DHT) — the form of testosterone associated with prostate enlargement. Several clinical trials have found saw palmetto may improve urinary flow and reduce nighttime urination in men with mild to moderate BPH.
Results from trials have been mixed — some large studies have not found a significant effect — but clinical experience in health food stores suggests many men find it helpful, particularly for mild symptoms. Standardised extracts (containing 85–95% fatty acids and sterols) are more reliable than whole berry preparations.
The prostate gland contains one of the highest concentrations of zinc in the body. Zinc plays a role in prostate cell function, testosterone metabolism, and may help regulate prostate cell proliferation. Low zinc levels have been associated with both BPH and prostate cancer in some research.
Irish dietary sources of zinc include oysters (extraordinarily rich — famously Irish), red meat, pumpkin seeds, legumes, and nuts. A supplement of 15–30mg zinc daily (with copper — zinc and copper are metabolically balanced) may be appropriate for men with prostate concerns, especially those with poor dietary zinc intake.
Lycopene is a carotenoid antioxidant found in tomatoes (particularly cooked/processed tomatoes where lycopene is more bioavailable), watermelon, and guava. Epidemiological research has suggested an association between high lycopene intake and reduced prostate cancer risk, though clinical trials have produced mixed results. Including cooked tomatoes regularly in the diet (tomato sauce, soup, paste) is sensible regardless.
Testosterone levels decline gradually in men from approximately age 30 — roughly 1% per year. Low testosterone (hypogonadism) causes fatigue, reduced libido, mood changes, loss of muscle mass, and increased body fat. Lifestyle factors that can restore testosterone to optimal levels include:
Zinc is required for testosterone synthesis. Multiple studies have found that zinc supplementation increases testosterone levels in zinc-deficient men. This is one reason why oysters — famously high in zinc — have a traditional reputation as an aphrodisiac.
Several randomised trials have found that ashwagandha root extract significantly increases testosterone levels in men, while also reducing cortisol, improving muscle strength and recovery, and enhancing sexual function. It is well-tolerated and safe for long-term use, making it one of Pat Coffey's recommendations for men dealing with stress-related low vitality.
Vitamin D receptors are found in the testes and pituitary gland, and research has found a positive association between Vitamin D levels and testosterone. A one-year randomised trial found that men supplementing with Vitamin D had significantly higher testosterone levels than controls. Given Ireland's endemic Vitamin D deficiency, this is another reason for year-round supplementation.
Cardiovascular disease remains the leading cause of death in Irish men. The risks are well-known but worth reiterating: smoking, high blood pressure, high cholesterol, physical inactivity, diabetes, and excess alcohol are the primary modifiable risk factors. The natural supplement approach to cardiovascular health (CoQ10, omega-3, magnesium, garlic, hawthorn) is covered in the blood pressure guide — but no supplement replaces lifestyle fundamentals and appropriate medical care.
Suicide remains devastatingly common in Irish men — men account for approximately 80% of all suicides in Ireland. Mental health challenges including depression, anxiety, and stress are widespread but massively underreported and undertreated in Irish male culture. Seeking help is not weakness — it is, as Pieta House and other Irish organisations continually emphasise, an act of courage and self-care.
Natural approaches that may support mental wellbeing include: regular physical exercise, omega-3 supplementation (evidence for depression), magnesium, ashwagandha, B vitamins, and Vitamin D. These are complements to, not replacements for, professional mental health support when needed.
Irish men: please get a health check. At a minimum, blood pressure, cholesterol, blood glucose, and PSA (if over 50 or at risk) should be regularly monitored. Prostate symptoms — particularly changes in urination — should always be evaluated by a GP. Persistent fatigue, sexual dysfunction, mood changes, or unexplained weight change all warrant medical investigation. The HSE provides men's health resources at hse.ie. Movember Ireland (ie.movember.com) is an excellent men's health awareness resource.
Find saw palmetto, zinc, ashwagandha & men's health formulas at The Honey Pot, Clonmel
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