Movember momentum – calmly strong with saw palmetto

The barbecue is on hiatus, T-shirt weather is in exile, and male energy? Focused on a new, heroic task: leaving the perfect seat impression on the sofa. Welcome to November! The time when outdoor adventurers become highly focused indoor strategists and the only marathon takes place between two episodes of a TV series.

It is precisely this change from hunter-gatherer to passionate sitter that presents new challenges for the inner workings of a man's body. The prostate in particular, the silent manager responsible for smooth functioning, is not a big fan of the constant strain caused by prolonged sitting [1]. To prevent annoying system messages such as a constant urge to urinate, there is a smart companion from nature: the saw palmetto, also known as sabal.

In the following, you will learn how to remain in control even in November's energy-saving mode and what role this classic herbal remedy plays in this.

The organ with a desire for recognition: Three cheers for the prostate!

Deep within the male body, at a strategically important intersection, sits a small organ that stoically performs its duties for decades. We are talking about the prostate. You can think of it as the most legendary bouncer in the world, inconspicuous but absolutely crucial in deciding who is allowed in and out and when [2]. Normally a cool guy who has everything under control. But over the years, as you might expect, he sometimes gets the urge to assert himself.

This process, medically known as “benign prostatic hyperplasia” (BPH), is as natural as gray hair, only less visible [3]. The bouncer simply wants a bigger office. The problem with that? As his office grows, it blocks the hallway and constricts the urethra [4]. Suddenly, there's a traffic jam at the exits, leading to constant knocking on the door and leaving you feeling like the party never really ends [4]. No drama, sure, but definitely an annoying disruption to business operations.

The green peacemaker: Saw palmetto enters the stage

But before you call the janitor, it's worth taking a look at nature's bag of tricks. There you'll find an extremely diplomatic mediator: the saw palmetto (Serenoa repens), also known as sabal. This small, tough palm species from sunny Florida is essentially the Switzerland of the plant world. Neutral, but effective. Its superpower lies in its dark berries, from which a valuable extract is obtained [5]. This extract is put into capsules to fulfill its mission: to discreetly ensure peace and order in the system [5].

Science has, of course, long since looked under the hood. The focus is on the active plant substances in the extract, above all a group called phytosterols, which also includes the well-known beta-sitosterol, which act naturally in the body [6]. But how exactly does this group bring about peace? To understand this, we need to expose the secret instigator of growth.

A look into the engine room: The DHT dilemma

The secret instigator is called dihydrotestosterone, or DHT for short [7]. Think of DHT as a hyperactive fitness coach who constantly yells in the prostate's ear: “Bigger! Stronger! More volume!” [7]. He doesn't mean any harm; his enthusiasm is part of his job, which stems from testosterone [8]. But over the years, his training sometimes becomes a little too intense and causes unwanted growth. This is where saw palmetto extract comes in. It acts like a relaxed yoga teacher who gently taps the coach on the shoulder and advises him to have a cup of tea and shift down a gear. It mediates rather than commands, thus helping to maintain hormonal balance [9].

Teamwork makes the dream work: your contribution to inner peace

Saw palmetto is a brilliant soloist, but the music plays best in a team. And who is the captain of this team? You yourself. With a few smart moves in everyday life, you set the perfect example and show your body that you are on its side.

Leave the throne: Let's be honest, your body was built for the savannah, not for an office chair. Every movement is a feast for your circulation. Think of the stairs as your personal mini gym and the walk to the post office as an urban expedition.

Fuel up like a champion: A diet as colorful as a parrot is the best foundation. Fiber from vegetables and healthy fats from nuts and avocados are pure gold for your cells [10, 11]. A little insider tip among men? Pumpkin seeds. These little powerhouses are rich in zinc and have long been associated with men's health [12].

Master the art of timing: Drinking a lot is good, drinking strategically is better. Go full throttle during the day to flush your systems well. But declare the evening a drink-free zone. Your bladder and urination will thank you with a peaceful night [13].

Curious? In our magazine, you will find more interesting articles on the topic of men's health:

Everyday use: How saw palmetto works

As with any good collaboration, consistency beats actionism. Saw palmetto (Sabal) shows its strength when taken regularly—not as a sprint, but as a quiet long-distance runner. Scientific studies have shown that a daily dose of about 320 mg of standardized saw palmetto extract is effective [14]. This value serves as a guideline, as the recommended dosage may vary depending on the product and concentration. It is therefore always worth checking the manufacturer's instructions.

Most preparations come in capsule form and can be easily integrated into everyday life, whether in the morning with breakfast or in the evening with the last meal. The key is regularity, not the time of day. Combining this routine with exercise, a balanced diet, and short breaks supports your own well-being on several levels.

And as with everything that grows naturally, it takes a little patience. After about four to six weeks, you may notice how harmoniously your inner balance is stabilizing [15].

Benign is not irrelevant: Why going to the doctor is not a detour

The word “benign” sounds reassuring at first. And it is, because BPH is not cancer [16]. But the symptoms or discomfort are real and can range from a minor annoyance to a full-blown nuisance. Above all, only a professional, i.e., your doctor, can say for sure what is going on. Relying on Dr. Google is like defusing a bomb with a YouTube tutorial. Not a good idea, right?

FAQ – Frequently asked questions

When should a man start monitoring his prostate?

Most men notice the first changes around the age of 50 [17]. But there is no minimum age for developing a good relationship with your own body, and it is always a good investment.

Saw palmetto powder or extract – what is the difference?

Quite simply, the extract contains a high concentration of valuable active ingredients, like an espresso [5]. The powder is more like filter coffee. It is also good, but has a much milder effect.

Are there any known side effects?

Saw palmetto (Sabal) is considered extremely well tolerated [18]. In rare cases, it can cause mild stomach upset [20]. If you have any pre-existing conditions or are taking medication, a quick chat with your doctor is always the right first step.

Do women actually have a prostate?

Short answer: No. The prostate is an organ exclusive to men. But—and this is where it gets interesting from a biological perspective—there is a female counterpart! The so-called Skene's glands develop from the same embryonic tissue as the prostate and are sometimes referred to as the “female prostate” [19]. However, age-related issues such as enlargement are purely a male concern.

Does saw palmetto replace a visit to the doctor?

No, absolutely not. Saw palmetto is a fantastic co-pilot for your well-being. However, the pilot who has full responsibility and controls the aircraft is and always will be your doctor.

Sources
[1] https://www.webmd.com/prevent-prostatitis
[2] https://www.ncbi.nlm.nih.gov/NBK540987
[3] https://www.ncbi.nlm.nih.gov/NBK558920
[4] https://www.mayoclinic.org/benign-prostatic-hyperplasia
[5] https://www.ema.europa.eu/saw-palmetto-fruit
[6] https://pmc.ncbi.nlm.nih.gov/PMC11171835
[7] https://pubmed.ncbi.nlm.nih.gov/12657354
[8] https://www.ncbi.nlm.nih.gov/NBK526128/
[9] https://pmc.ncbi.nlm.nih.gov/PMC4002402
[10] https://www.health.harvard.edu/10-diet-and-exercise-tips-for-prostate-health
[11] https://pubmed.ncbi.nlm.nih.gov/15629237
[12] https://www.healthline.com/11-benefits-of-pumpkin-seeds
[13] https://www.ncbi.nlm.nih.gov/NBK518987
[14] https://www.aafp.org/p1281
[15] https://www.webmd.com/supplement-guide-saw-palmetto
[16] https://www.pennmedicine.org/enlarged-prostate
[17] https://www.niddk.nih.gov/enlarged-prostate-benign-prostatic-hyperplasia
[18] https://www.nccih.nih.gov/saw-palmetto
[19] https://www.ncbi.nlm.nih.gov/NBK559309