Top 10 Cancer Fighting Supplements 2024: 1,000+ Studies Analyzed - Part 1
Can supplements, diet, and lifestyle influence cancer risk? Can you supplement
your way out of cancer?
The true story of cancer-fighting supplements is out there. We have compiled over 1,000 research studies, journal sources, and peer-reviewed papers to uncover the truth.
This article dives into the research to answer critical questions:
- Supplement Savvy: Can vitamins and minerals help, or even hinder, cancer prevention?
- Beyond the "Anti-Cancer" Label: This term can be misleading. We'll discuss supplements that may play a role in both prevention and supporting treatment.
Current AI (artificial intelligence) tools like ChatGPT, Gemini from
Google and Copilot from Microsoft might return generic answers to your
questions. While these can be a starting point, they often lack the depth
you might crave.
Note: This is part 1 in Unveiling the Science Behind Cancer, Diet
and Supplements series. Check out part 2: Can Diet and Lifestyle influence your Risk of getting Cancer? 1,000+ Studies Analyzed (2024)
While your cancer specialist or oncologist may not dive deeply into diet,
lifestyle and supplements during consultations, these aspects can be
crucial for your well-being.
These natural diet and supplement strategies can be found in some common, everyday items available in any neighbourhood supermarket.
So why isn’t it making headlines as the greatest cancer breakthrough of the 21st century?
Traditional mainstream media often overlooks preventive measures due to a
profit-driven focus. This leaves many people confused about the role of
diet and supplements in cancer prevention. We have to shovel through a lot
of dirt to find the gold.
These natural diet and supplement strategies can be found in some common, everyday items available in any neighbourhood supermarket.
So why isn’t it making headlines as the greatest cancer breakthrough of the 21st century?
Surprisingly, it really is illegal for a supplement company, for example,
to list the specific health benefits of their products on the label. They
can provide general information about how nutrients affect the structure
or function of the body, but they can’t tell you that their supplement,
for example, lower blood sugar. Why not?
For a supplement to market their product for a specific medical benefit,
they will have to go through the same steps that drugs do to get approved.
Simply put, this would cost hundreds of millions of dollars for natural
substances that, because they can’t be patented, don’t enjoy the same
market protections synthetic drugs do. Most supplement companies do not
have huge capital. How could any one of them afford to spend hundreds of
millions of dollars for studies when they won’t recoup that investment on
the other end?
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| Credit: FLCCC Alliance |
This article explores some supplements with potential to prevent
cancer or aid recovery. We'll also analyze relevant studies, keeping
in mind that new research emerges constantly.
Methodology
We’ve combed the internet, find the best references and reviewed over
1,000 studies so that you don’t have to.
When interpreting and filtering scientific research, it’s crucial to
consider the hierarchy and quality of evidence. Not all evidence is
equal.
Cell culture findings carry less weight than results from studies conducted on mice. Similarly, conclusions drawn from mouse studies are surpassed by findings from human studies.
Case studies and preliminary results from small-scale human trials hold less significance than outcomes from umbrella reviews, systematic reviews and meta-analysis*, randomised controlled trials (RCTs), and more extensive, long-term human trials.
*A systematic review is a review that collects, critically appraises,
and synthesizes all the available evidence to answer a specifically
formulated research question. A meta-analysis, on the other hand, is a
statistical method that is used to pool results from various independent
studies, to generate an overall estimate of the studied phenomenon.
It would be impossible to review all the studies on the internet; rather,
we have focused on, curated and evaluated the information that appear to
have the greatest clinical utility.
A 2023 systematic review and meta-analysis of 14 RCTs (randomized
controlled trials), published in Ageing Research Reviews (Kuznia 2023) found vitamin D3 supplementation reduced cancer mortality by
6%. This wasn’t considered statistically significant, but when
only studies involving daily vitamin D intake were analyzed,
cancer mortality dropped by a significant 12%.
*Note: "Death from anything" may be a clearer term for the
layperson as opposed to 'All-cause mortality'. This is one of the
best measures for the factors that increase the risk of what
eventually and most likely will take someone's life.
Multiple studies indicate that a significant proportion of
cancer patients are vitamin D-deficient (level < 20 ng/mL)
and that higher plasma 25-hydroxyvitamin D levels are
associated with improved survival in colorectal, breast,
gastric, and lymphoma cancer patients [Systematic Review 2014]. Meta-analyses and clinical trials demonstrate that
vitamin D supplementation may reduce cancer mortality and
improve survival in cancer patients, especially when used in
combination with chemotherapy (Meta-analysis 2023). SUNSHINE (JAMA 2019), a clinical trial on metastatic colorectal cancer patients,
showed that “high-dose” vitamin D3 (aiming for a level of
>50 ng/mL) combined with standard chemotherapy resulted in
improved progression-free survival compared to standard-dose
vitamin D3.
In a 2016 study, a team of scientists at the University of Pittsburgh
and at Pondicherry University, India, discovered the
bioactive ingredient in turmeric, curcumin, can both
prevent and cure bowel cancers. The team found the
compound triggered cancer cell death by increasing a
level of protein labeled GADD45a. Lead author
Rajasekaran Baskaran, Ph.D., who has more than 20 years
of experience in cancer research, commented:
"Studies on the effect of curcumin on cancer and normal cells will be useful for the ongoing preclinical and clinical investigations on this potential chemo-preventive agent."
Flax seed is rich in omega-3 fatty acids,
which may reduce the risk of certain cancers. When supplementing, try to avoid flaxseed
oil because it lacks the nutrients of
ground flax seed. Ground flax seed can be
purchased online or found in many larger grocery
store chains. Simply sprinkle some ground flax seed
on your food and enjoy.
Make sure you buy high-quality omega-3 fatty acid supplements, meaning that the omega-3 fatty acids are pure and have not oxidized much (having low “TOTOX” value).
TOTOX value stands for total oxidation value. The omega 3 fatty acids EPA and DHA from fish oil are highly sensitive to oxidation. This means that they are rapidly affected by contact with oxygen. Oxidised fatty acids are not beneficial to our health. For this reason, a good fish oil supplement has a low TOTOX value. The maximum TOTOX value is set at 26 by the Global Organization for EPA and DHA omega-3.
Related: Krill-sourced Fish Oil and Omega-3
Contents:
- Best Anti Cancer Supplements (Evidence-based)
- Vitamin D3 and K2
- Turmeric (Curcumin)
- Fish Oil (Omega-3 Fatty Acids)
- Vitamin C, E and Selenium
- Magnesium and Molecular Hydrogen
- Green tea (EGCG)
- Quercetin
- Melatonin
- Zinc
- Garlic (Allicin)
- Can antioxidant supplements help prevent cancer?
- Causes of Cancer
- Diet and Cancer Prevention
- Don't use tobacco
- Alcohol and Cancer
- Maintain a healthy weight and be physically active
- Fasting and Cancer
- Avoid risky behaviors
- Sleep Quality, Stress and Desk Job
- Protect yourself from the sun
- Get regular medical care and Health Screening
- Avoid unnecessary exposure to radiation.
- Avoid exposure to environmental toxins and infections that contribute to cancer
Best Cancer Fighting Supplements: Evidence Based
What vitamins minerals etc can help fight cancer?
We have ranked the top 10 cancer fighting supplements to help you
with your research. We have also organised and summarised relevant
and salient research information in one place. Below, we look at the
most published and studied categories.
Important Note: This information is for
educational purposes only and should not be interpreted as medical
advice.
Here is the list (listed in order of importance):
1. Vitamin D3 and K2
Is vitamin D the most powerful anti cancer supplement? Vitamin D
can absorb calcium and help the immune, muscle, and nervous
systems function properly. There are more than 12,000 search
results on vitamin D and cancer on PubMed.
Prevention
In a 2023 meta-analysis, 116 randomised controlled trials were analysed.
The meta-analysis concluded that vitamin D reduces lung
cancer mortality. All-cause mortality* is decreased in patients
with COVID-19 and liver diseases, especially in liver cirrhosis.
A 2022 randomized-controlled trial (DO-HEALTH) trial to
investigate the combination of three complementary treatments
for the prevention of cancer and suggest that the combination
of daily vitamin D3, supplemental marine omega-3s, and a
simple home exercise program may be effective in the
prevention of invasive cancer among generally healthy and
active adults aged 70 and older. Findings from a 3 year
Randomized Controlled Trial with more than 2,000 participants
observed a 61% reduction in the risk of invasive cancer among
patients who completed a home exercise program and took
vitamin D3 and omega-3 fatty acids daily. These results, from the
DO-HEALTH trial (ClinicalTrials.gov identifier NCT01745263), were published in Frontiers in Aging 2022.
Dosage (DO-HEALTH): Supplemental 2000 IU/day of vitamin D3, and/or 1
g/day of marine omega-3s, and/or a simple home strength
exercise (SHEP) programme compared to placebo and control
exercise.
A comprehensive meta-analysis published June 18, 2024, in the journal Frontiers in Nutrition, examined the existing evidence surrounding this topic, highlighting the importance of maintaining optimal vitamin D levels as a potential protective strategy against thyroid cancer. The meta-analysis analyzed data from 21 studies involving 2,434 patients with thyroid cancer and 7,398 controls. The researchers focused on two key forms of vitamin D — 25-hydroxyvitamin D (25 (OH)D), a marker of overall vitamin D status, and 1,25-hydroxyvitamin D (1,25 (OH)D), the active form of the vitamin.
*The VITamin D and OmegA-3 TriaL (VITAL) is a study to
assess whether taking vitamin D (2000 IU/ day) and omega-3
fatty acids from marine (oily fish) sources lowers the risk
of cancer.
Initially researchers believed there was no benefit from taking vitamin D, as they detected no reduced incidence of cancer diagnoses overall. But they were puzzled because cancer deaths went down among those taking the supplements. Meaning, there was no benefit in terms of prevention of cancer but a reduction in cancer deaths was observed.
A secondary analysis, found this anomaly can be explained by the fact that vitamin D seems to stop metastatic cancers - those aggressive types which spread to other parts of the body. That said, when stratified by BMI (body mass index), there was no significant reduction for the vitamin D arm in incident metastatic or fatal cancer among those with overweight or obesity (BMI 25-<30).
The cancers for which the most human data are available are colorectal, breast, prostate, and pancreatic cancer. Numerous epidemiologic studies have shown that higher intake or blood levels of vitamin D are associated with a reduced risk of colorectal cancer (Meta-analysis 2011).
That said, as researchers explained in
Nutrients (2022):
“Vitamin D supplementation is not the magic pill that miraculously solves the cancer burden or that can replace a healthy lifestyle. It is necessary to foster a good environment and invigorate a healthy lifestyle, including a high-quality diet and physical activity. Both have been proven to confer health benefits in many diseases, including cancer, and are the best preventive measures available.”
A number of epidemiologic studies have also investigated
whether people with higher vitamin D intakes or higher blood
levels of vitamin D have lower risks of specific cancers. The
results of these studies have been inconsistent, possibly
because of the challenges in carrying out such studies. For
example, dietary studies do not account for vitamin D made in
the skin from sunlight exposure, and the level of vitamin D
measured in the blood at a single point in time (as in most
studies) may not reflect a person’s true vitamin D status.
Also, it is possible that people with higher vitamin D intakes
or blood levels are more likely to have other healthy
behaviors. It may be one of these other behaviors, rather than
vitamin D intake, that influences cancer risk.
A Secondary Analysis of the VITAL* Randomized Clinical Trial
studied the effect of Vitamin D3 Supplements on Development
of Advanced Cancer. The Harvard research, published in
the JAMA Network Open medical journal (2020), overturns the initial findings of a study of
25,000 people published in 2018.
Initially researchers believed there was no benefit from taking vitamin D, as they detected no reduced incidence of cancer diagnoses overall. But they were puzzled because cancer deaths went down among those taking the supplements. Meaning, there was no benefit in terms of prevention of cancer but a reduction in cancer deaths was observed.
A secondary analysis, found this anomaly can be explained by the fact that vitamin D seems to stop metastatic cancers - those aggressive types which spread to other parts of the body. That said, when stratified by BMI (body mass index), there was no significant reduction for the vitamin D arm in incident metastatic or fatal cancer among those with overweight or obesity (BMI 25-<30).
The cancers for which the most human data are available are colorectal, breast, prostate, and pancreatic cancer. Numerous epidemiologic studies have shown that higher intake or blood levels of vitamin D are associated with a reduced risk of colorectal cancer (Meta-analysis 2011).
According to BreastCancer.org, research suggests that certain cancers such as breast cancer, can
have a higher risk of occurring when the body has
low levels of vitamin D.
Studies also show a link between vitamin D deficiency
and cardiovascular disease, diabetes, and cancer (Sizar, 2020).
Many experts now recommend 800 to 1,000 IU a day, a goal
that's nearly impossible to attain without taking a
supplement. Although protection is far from proven, evidence
suggests that vitamin D may help reduce the risk of prostate
cancer, colon cancer, and other malignancies.
Although the role of vitamin D in cancer
prevention remains an area of research interest
and debate, avoiding deficient levels is
recommended. (American Cancer Society 2020)
Dietary sources of Vitamin D include fatty fish, egg
yolks, salmon, sardines, cod liver oil, some yogurt (read
the label to see if it says "fortified with vitamin D"),
some soy milk (read the label to see if it says "fortified
with vitamin D") and fortified milk. Sun exposure is also
another way to get vitamin D naturally.
Make sure to take 500 mg to 1000 mg of magnesium and 150 mcg
of
vitamin K2, (not K1) which are important cofactors for
optimizing vitamin D function. And, remember the only way you
know what your vitamin D level is, is to test it. Vitamin D
level should be in a therapeutic range of 50 to 70 ng/ml for
treatment of rheumatoid arthritis. Most people are shocked how
low their level is when they finally get around to testing it.
“Vitamin D supplementation is not the magic pill that miraculously solves the cancer burden or that can replace a healthy lifestyle. It is necessary to foster a good environment and invigorate a healthy lifestyle, including a high-quality diet and physical activity. Both have been proven to confer health benefits in many diseases, including cancer, and are the best preventive measures available.”
The Optimal Vitamin D Level for Cancer Prevention
Research has shown that once you reach a minimum serum vitamin D level of 40 ng/mL (100 nmol/L), your risk for cancer diminishes by 67%, compared to having a level of 20 ng/mL or less.
For health and disease prevention, including cancer prevention, we recommend you aim for optimal levels between 60 ng/mL and 80 ng/mL.
It's important to remember that calcium, vitamin D3, magnesium and vitamin K2 must be properly balanced for optimal overall health. Your best and safest bet is to simply eat more calcium-, magnesium- and vitamin K2-rich foods, along with sensible sun exposure.
However, if you find supplementation is necessary after a serum vitamin D test, also supplement with magnesium and vitamin K2 (MK-7) to ensure proper balance. You'll also want to ensure you're following an overall healthy lifestyle to reduce your cancer risk as much as possible. As researchers explained in Nutrients (2022):
Research has shown that once you reach a minimum serum vitamin D level of 40 ng/mL (100 nmol/L), your risk for cancer diminishes by 67%, compared to having a level of 20 ng/mL or less.
For health and disease prevention, including cancer prevention, we recommend you aim for optimal levels between 60 ng/mL and 80 ng/mL.
It's important to remember that calcium, vitamin D3, magnesium and vitamin K2 must be properly balanced for optimal overall health. Your best and safest bet is to simply eat more calcium-, magnesium- and vitamin K2-rich foods, along with sensible sun exposure.
However, if you find supplementation is necessary after a serum vitamin D test, also supplement with magnesium and vitamin K2 (MK-7) to ensure proper balance. You'll also want to ensure you're following an overall healthy lifestyle to reduce your cancer risk as much as possible. As researchers explained in Nutrients (2022):
"Vitamin D supplementation is not the magic pill that miraculously solves the cancer burden or that can replace a healthy lifestyle. It is necessary to foster a good environment and invigorate a healthy lifestyle, including a high-quality diet and physical activity. Both have been proven to confer health benefits in many diseases, including cancer, and are the best preventive measures available."
Treatment
A 2024 post hoc analysis (Nutrients 2024) of the AMATERASU trial (UMIN000001977), a randomized
controlled trial (RCT), included 302 patients with digestive
tract cancers divided into two subgroups stratified by median
serum levels of omega-3 into higher and lower halves. The
5-year relapse-free survival (RFS) rate was significantly
higher in the higher half (80.9%) than the lower half (67.8%).
In the patients in the lower omega-3 group, the 5-year RFS was
significantly higher in the vitamin D (74.9%) than the placebo
group (49.9%). In patients with digestive tract cancers, these
results suggest that vitamin D supplementation may reduce the
risk of relapse or death by interacting with marine omega-3.
Vitamin D and Chemotherapy
Caution: The dosage for vitamin D in
prevention (1,000 to 2,000 IU daily) is very much
different from the high dose treatment dosage i.e.
20,000 to 50,000 IU daily. Always consult your doctor
first!
2. Turmeric (Curcumin)
What about turmeric and cancer? Curcumin, a vibrant yellow
polyphenol derived from the turmeric plant (Curcuma
longa), boasts an impressive range of bioactive
properties.
Interestingly, curcumin has displayed antitumor properties
both in vitro and in vivo, and has been shown to act
through multiple cellular pathways. It is one of the few
compounds that has progressed to clinical trials (source).
Curcumin is one of the nutrients with the most
evidence-based literature supporting its use against
cancer. There are more than 7,000 search results
on curcumin and cancer on PubMed and more than 50 clinical trials with curcumin, most of which are still ongoing. The
spice turmeric can be extremely helpful when it comes to
fighting cancer.
The use of fenbendazole and curcumin, has achieved much
attention due to the reported experience of Joe Tippens. In 2016, Tippens was diagnosed with non-small-cell
lung cancer with extensive metastatic disease. At the
advice of a veterinarian friend, he took Fenbendazole
together with nanocurcumin, and three months after starting these drugs his PET
scan was completely clear.
A review paper published in 2022, analysed 21 human studies. Sixteen out of 21 clinical trials were associated with
the effectiveness of curcumin or turmeric on various types
of cancer, and the other five clinical trials were related
to the evaluation of the efficacy of curcumin or turmeric
in relieving the side effects of cancer chemotherapy and
radiotherapy. The emerging data from the clinical trials confirm that
curcumin has the potential for cancer prevention and
intervention. Interestingly, curcumin appears to be universally
useful for just about every type of cancer (Arslan 2022), which is really odd since cancer consists of a wide
variety of different molecular pathologies.
Both curcuminoids and related turmeric products have
been sanctioned by the U.S. Food and Drug
Administration (FDA) as safe.
Why Whole Turmeric Is Ineffective
Unfortunately, while there's some curcumin in whole turmeric, there's not enough in the regular spice to achieve clinically relevant results. The turmeric root itself contains only about 3% curcumin concentration. Another major limitation of curcumin as a therapeutic agent is that it is poorly absorbed. When taken in its raw form, you're only absorbing about 1% of the available curcumin.
Unfortunately, while there's some curcumin in whole turmeric, there's not enough in the regular spice to achieve clinically relevant results. The turmeric root itself contains only about 3% curcumin concentration. Another major limitation of curcumin as a therapeutic agent is that it is poorly absorbed. When taken in its raw form, you're only absorbing about 1% of the available curcumin.
Because it's not easily absorbed through your
gastrointestinal tract, it's more effective to use a
high-quality bioavailable curcumin extract, according
to a 2013 study. A typical anticancer dose is just under 1 teaspoon
of curcumin extract three or four times daily.
However, in the case of colon cancer, this poor
absorption into the bloodstream may be an advantage.
As there is poor absorption, higher levels of curcumin
stay in the intestinal tract for longer periods of
time, having an effect on gastrointestinal
cancers.
In one study, participants took a 1,080 milligram (mg) dose per
day of curcumin for 10 to 30 days between their
initial biopsy and surgical removal. The patients
taking the supplement experienced a reduction in blood
levels of inflammatory agent, improvement in their
body weight and an increased number of dying tumor
cells.
"Studies on the effect of curcumin on cancer and normal cells will be useful for the ongoing preclinical and clinical investigations on this potential chemo-preventive agent."
New Curcumin Forms
Convenience and efficiency has driven many of the
changes in the forms of curcumin in later years.
Because it's a fat-loving or lipophilic molecule, many
newer preparations now include some sort of oil or
fat, which improves its absorbability and
bioavailability. Such preparations typically have
seven to eight times higher absorption than the raw,
unprocessed 95% concentration of dry powder. There are
also newer sustained release preparations.
Turmeric and black pepper each have health benefits,
due to the compounds curcumin and piperine. As
piperine enhances curcumin absorption in the body by
up to 2,000%, combining the spices magnifies their
effects. (Healthline)
Click here to buy Bioavailable Curcumin. (Disclosure: Paid link)
Note: Although the antitumor properties of curcumin have
been confirmed by multiple pre-clinical and clinical
studies, its transition into mainstream cancer treatment
has been limited by its subpar bioavailability.
Furthermore, clinical investigations on curcumin have
often involved small cohorts, which can lead to clinical
variability. As a result, more expansive and
well-structured clinical trials are required in the future
to confirm that curcumin is a potential therapeutic agent
for the treatment of cancer.
A 2021 report (Nature Communications) suggest that higher levels of omega 3 fatty
acids in circulation correlate with lower risk
of premature death from age-associated
diseases such as cardiovascular disease and
cancer. The analysis was conducted with data
from 17 prospective cohort studies examining the associations between
blood omega-3 fatty acid levels and risk for
all-cause mortality. Over a median of 16 years of follow-up, 15,720
deaths occurred among 42,466 individuals. The researchers found that, after
adjustment for relevant risk factors, risk for
death from all causes was significantly lower
(by 15-18%, at least p < 0.003)
in the highest vs the lowest quintile for
circulating long chain (20-22 carbon) omega-3
fatty acids (eicosapentaenoic,
docosapentaenoic, and docosahexaenoic acids).
Similar relationships were seen for death from
cardiovascular disease, cancer and other
causes.
3. Fish Oil (Omega-3 Fatty Acids)
PubMed has indexed more than 3,000 research
studies on Omega-3 and cancer. Most people use fish oil
supplements to enhance the amount
of omega-3’s in their diet.
The first randomized-controlled trial (DO-HEALTH trial) to investigate the combination of three
complementary treatments for the prevention of
cancer and suggest that the combination
of daily vitamin D3, supplemental marine
omega-3s, and a simple home exercise
program may be effective in the prevention of
invasive cancer among generally healthy and
active adults aged 70 and older.
Findings from a 3 year Randomized Controlled Trial
with more than 2,000 participants observed
a 61% reduction in the risk of
invasive cancer among patients who completed a
home exercise program and took vitamin D3 and omega-3 fatty acids daily. These
results, from the DO-HEALTH trial, were published
in Frontiers in Aging 2022.
Many governments recommend eating omega-3
containing fatty fish, two times per week. But
that is often not enough. Ideally, people would
need to eat fatty fish four times per week, while
also supplementing with omega-3 fatty acids, at
least 1,000 mg of pure omega-3 (DHA and EPA) per
day.
However, fish oil was shown
in one study on mice (2015) to possibly reduce the effectiveness of
chemotherapy, and for that reason ground flax seed
is a worthy alternative.
Make sure you buy high-quality omega-3 fatty acid supplements, meaning that the omega-3 fatty acids are pure and have not oxidized much (having low “TOTOX” value).
TOTOX value stands for total oxidation value. The omega 3 fatty acids EPA and DHA from fish oil are highly sensitive to oxidation. This means that they are rapidly affected by contact with oxygen. Oxidised fatty acids are not beneficial to our health. For this reason, a good fish oil supplement has a low TOTOX value. The maximum TOTOX value is set at 26 by the Global Organization for EPA and DHA omega-3.
Caution: A 2024 study published in BMJ Medicine suggests that
regular use of fish oil may contribute to atrial
fibrillation and stroke among the general
population.
We recommend taking a maximum of 1 gram of omega-3
per day. Higher amounts could be risky, because EPA
and DHA are both polyunsaturated fats (PUFAs) and,
like linoleic acid (LA), are susceptible to oxidation and the
production of dangerous aldehyde metabolites.
4. Vitamin C, E and Selenium
Ascorbic acid, commonly known as vitamin C, is an essential
water-soluble vitamin that humans are unable to synthesize
endogenously, and must therefore obtain from dietary sources.
PubMed has indexed more than 3,000 research studies on vitamin C and cancer and more than 5,000 studies on vitamin E and cancer. United States Preventive Services Task Force has recommended
the use of Vitamin C and E supplementation for cancer
prevention (J Oncol Pharm Pract 2024).
Prevention
Best Evidence: An umbrella review* (Xu 2022) to assess the existing systematic reviews and meta-analyses
for the association between vitamin C intake and multiple health
outcomes; showed that vitamin C intake was associated with reduced
risk of all-cause mortality, cardiovascular disease (CVD),
oesophageal cancer, gastric cancer, cervical cancer and lung cancer
with an increment of 50–100 mg per day.
Beneficial associations were also identified for respiratory,
neurological, ophthalmologic, musculoskeletal, renal and dental
outcomes. A total of
76 meta-analyses (51 papers) of randomised controlled trials and
observational studies
with 63 unique health outcomes were identified. Harmful associations
were found for breast cancer and kidney stones for vitamin C
supplement intake.
*Umbrella review: An umbrella review, or a review of reviews, is a
systematic review that only considers other systematic reviews as an
eligible study type for inclusion. An umbrella review compiles
evidence from multiple existing reviews and is one of the highest
levels of evidence.
2022 - Obese women who took vitamin C and B6 at amounts that
exceeded the recommended daily intake levels were associated with
a lower risk of breast cancer, according to a five-year
long South Korean cohort study. 40,432 women without a history of cancer at baseline were
included in this study.
A 2017 meta-analysis of 11 studies concluded that patients with lower
concentrations of serum vitamin E (the vitamin E level in your
blood) had a higher risk for colorectal cancer.
Caution: However, the Selenium and Vitamin E Cancer
Prevention Trial (SELECT) found that vitamin E taken alone increased
the risk of prostate cancer. The risk continued even after the men
stopped taking vitamin E. Taking selenium with vitamin E or taking
selenium alone did not increase the risk of prostate cancer. (JAMA 2011)
2023 - A systematic review to evaluate the existing literature on the safety and
efficacy of vitamin C, E and selenium supplementation in
oncology patients. Twenty-four articles met the inclusion criteria.
Of the included studies, nine evaluated selenium, eight evaluated
Vitamin C, four evaluated Vitamin E, and three of these studies
included a combination of two or more of these agents. Findings were
generally favorable among the studies, and adverse effects of
supplementation were limited. The review concluded that antioxidant
supplements may provide benefits in reducing incidence or severity
of treatment-induced side effects with limited risk for adverse
effects.
Treatment
2022 - A systematic review on the effect of vitamins C and E on cancer survival showed
improvement of survival and progression rates of cancers by vitamins
C and E. However, the authors concluded that more high quality
trials with large sample sizes are required to confirm.
Vitamin C is known as an antioxidant, but at high concentrations,
vitamin C can kill cancer cells through a pro-oxidant property
(Transl Oncol. 2020). This study has also demonstrated that vitamin C treatment
with magnesium supplementation provided more effective anticancer
therapy than vitamin C treatment alone.
To understand the mechanism of AA's (ascorbic acid) anticancer
activity, many research groups have treated colon, prostate,
leukemia, lymphoma, brain, and stomach cancer cells and chemically
or genetically transformed cancer cells with AA and showed cancer
growth inhibition and even cancer cell death through hydrogen
peroxide–mediated reactive oxygen species (ROS) generation [source].
In most cases, the pharmacological concentration of vitamin C
required for anticancer effects (EC50 value of 1–10 mM) could only
be achieved by intravenous administration. Thus, to
apply vitamin C as an anticancer therapy, a high intracellular
concentration in cancer cells is critically important (source).
According to the Mayo Clinic (2023):
There's still no evidence that vitamin C alone can cure cancer, but researchers are studying whether it might boost the effectiveness of other cancer treatments, such as chemotherapy and radiation therapy, or reduce treatment side effects.
There are still no large, controlled clinical trials that have shown a substantial effect of vitamin C on cancer, but some preliminary studies do suggest there may be a benefit to combining standard treatments with high-dose IV vitamin C."
According to the concluding remarks from a 2020 article from
the National Cancer Institute:
Synthetic Ascorbic acid is NOT the same as whole food or whole fruit vitamin C.
If you were to compare the two to a car, vitamin C would be the whole
car, fully functional, and the engine is an enzyme called tyrosinase,
while ascorbic acid is the car frame, with no moving parts. A car with
the engine can take you from one place to another but the car frame
alone will not be able to do that.
Whole food vitamin C can also boost your copper level, as vitamin C contains an enzyme called tyrosinase, which has 2 atoms of copper in it. Ascorbic acid is prooxidant, while vitamin C complex is actually an antioxidant. Anything that has copper is going to be antioxidant.
5. Magnesium and Molecular Hydrogen
PubMed has indexed more than 5,000
research studies on magnesium and cancer.
Magnesium and Colorectal Cancer
An analysis of the prospective, Swedish Mammography Cohort (JAMA 2005), evaluated 61,433 women aged 40 to 75 without a history of cancer for a mean follow-up of 14.8 years. The highest quintile of magnesium intake was associated with a significantly lower risk of CRC compared with the lowest quintile. This benefit was observed for both colon and rectal cancers.
A case-control study evaluated 2204 subjects from the Tennessee Colorectal Polyp Study (2007), which demonstrated that increasing total magnesium intake was significantly associated with decreasing risk of CR.. The highest tertile of dietary magnesium intake (>298 mg/day) was significantly associated with reduced risk of CRC in an age-adjusted model.
A study of 140,601 postmenopausal women from the Women’s Health Initiative (2015) with an mean follow-up of 13 years demonstrated a significant reduction in CRC risk with the highest quintile of total magnesium intake compared with the lowest quintile of magnesium intake. The benefit was driven by colon cancer, with a trend for rectal cancer.
Magnesium and Pancreatic Cancer
A study of 66,806 subjects aged 50 to 76 at baseline from the Vitamins and Lifestyle cohort (Nature 2015) evaluated magnesium intake and the incidence of pancreatic cancer during a mean follow-up of 6.8 years. Subjects with magnesium intake below the recommended dietary allowance were more likely to develop pancreatic cancer, particularly in those whose intake was less than 75% of the recommended dietary allowance. In this study, a 100 mg/day decrease in magnesium intake resulted in a 24% increase in risk of pancreatic cancer.
Molecular Hydrogen and Cancer
There is little evidence to show that molecular
hydrogen can reduce the risk of cancer.
However, in terms of cancer treatment, studies
involving the effects of H2 on cancer were
systematically reviewed. More than 600 articles
related to molecular hydrogen and cancer were
retrieved from Cochrane, PubMed and Google
Scholar, and 27 articles were included for
this systematic review (2023).
Based on the authors' analysis, "H2 plays a promising therapeutic role as an
independent therapy as well as an adjuvant in
combination therapy, resulting in an overall
improvement in survivability, quality of life,
blood parameters, and tumour reduction."
Although H2 has demonstrated significant
anti-cancer effects, the underlying mechanisms
have not yet been elucidated. Many studies have
shown that H2 therapy can reduce oxidative stress.
This, however, contradicts radiation therapy and
chemotherapy, in which ROS (Reactive Oxygen
Species) are required to induce apoptosis and
combat cancer.
Related: Best Molecular Hydrogen Tablets
6. Melatonin
PubMed has indexed more than 3,300 research studies
on melatonin and cancer.
In 1996, Russel Reiter, PhD (one of the World's
leading melatonin researchers), published his book
on Melatonin, "Melatonin: Breakthrough Discoveries That Can Help
You Combat Aging, Boost Your Immune System, Reduce
Your Risk of Cancer and Heart Disease, Get a
Better Night's Sleep".
The Mediterranean Diet (MD) dietary pattern is also
rich in antioxidants, such as melatonin. A
systematic review of 31 studies published in
Antioxidants (Elena 2023) showed high melatonin contents in MD-related
foods, such as
tomatoes, olive oil, red wine, beer, nuts, and
vegetables. The consumption of specific MD foods increases
melatonin levels and improves the antioxidant status
in plasma.
Melatonin is one of the most important antioxidant
molecules. In the human body — aside from having
direct antioxidant effects — it also stimulates
the synthesis of glutathione and other important
antioxidants like superoxide dismutase and
catalase.
Many people are not aware that only 5% of your
body’s melatonin — which is also a potent
anticancer agent — is produced in your pineal
gland. The other 95% is produced inside your
mitochondria — provided you get sufficient near
infrared exposure which is typically from sun on
your bare skin. This is why vitamin D is more than
likely a biomarker for sun exposure, which is
intricately involved in melatonin production. (source)
In addition, melatonin increases the expression of
the p53 protein, induces its phosphorylation,
inhibiting cell proliferation, promotes apoptosis,
reduces the levels of the vascular endothelial
growth factor and endothelin-1, fundamental for
tumor growth and metastasis formation, reduces
inflammatory processes and cell migration (Molecules 2018).
Melatonin for Cancer Patients
2020 - A case series of 14 advanced cancer
patients (Trends in Oncology 2020), treated with high dose (1,000 mg/day) of
melatonin; achieved a disease control of 54% of
the patients:
"Moreover, this preliminary study may also
suggest that high dose melatonin has no toxicity
in cancer patients with poor clinical status, as
well as in healthy subjects."
2005 - A systematic review of 10 randomized
controlled trials (J Pineal Res 2005):
7. Green Tea (EGCG)
PubMed has indexed more than 2,000 research
studies on EGCG and cancer.
Green tea also contains chemicals called
polyphenols that have antioxidant,
anti-inflammatory properties and anti-angiogenic
properties, and the catechins in green tea
polyphenols show very strong anti-angiogenic
properties.
Epigallocatechin 3-gallate (EGCG), the active
compound in green tea, is synthesized from
epicatechin and gallic acid, has garnered
considerable attention in the scientific
community due to its multifaceted biological and
pharmacological properties. These include its
anti-oxidant, anti-inflammatory,
anti-angiogenic, anti-proliferative,
pro-apoptotic, and anti-metastatic
functions.
The Minnesota Green Tea Trial (MGTT. 2015) is the largest and longest
double-blind, placebo-controlled, randomized
intervention study that specifically evaluated
the effects of oral GTE (green tea extract)
containing defined quantities of EGCG on
established biomarkers of breast cancer risk.
They randomized and stratified 1075 healthy
postmenopausal women at high risk of breast
cancer according to their breast tissue
density and catechol-O-methyltransferase
genotypes and divided them into two groups:
537 placebo and 538 green tea groups. Green
tea group participants took 4 capsules that
contained 843 mg EGCG, whereas the placebo
group took capsules without green tea
extracts.
Researchers measured changes in percent
mammographic density, circulating endogenous
sex hormones, and proteins of the insulin-like
growth factor axis. Their results showed
that supplementation with green tea
extract could modify and reduce mammographic
density (MD) and protect against breast
cancer, even though it was only significant in
younger women (50–55 years) and had no effect
in older women (R), an age-dependent effect similar to
those of tamoxifen.
However, the National Center for Complementary and Integrative Health (NCCIH) state that studies of green tea and cancer in humans have so far produced inconsistent results.
Several epidemiological studies (2011) have reported that the
consumption of green tea may decrease cancer
risk. Studies have also confirmed
numerous health benefits of green tea including
prevention of cancer (R, R) and cardiovascular disease, as well as
anti-inflammatory, antioxidant, antiarthritic,
antibacterial, and antiviral effects. (R, R, R, R).
Given these promising insights, a phase I
clinical trial (NCT00516243) has been initiated that targets women with
hormone receptor-negative stages I-III breast
cancer and aims to explore the safety and
effectiveness of EGCG. Concurrently, several
clinical trials for CRC (NCT02321969
and
NCT01360320) are also in progress. However, while these
studies are promising, the potential therapeutic
application of EGCG in cancer treatment is still
restricted by its limited bioavailability.
If you have cancer, consider drinking up to 3 cups
of green tea per day to experience the benefits.
Green tea pills are also available, but may be too
concentrated. Some studies show health benefits in
people who drink as little as one cup per day,
while other studies deem five or more cups per day
to be optimal (Source, Source).
8. Quercetin and Cancer
Quercetin, a potent flavonoid, is abundant in
various plants, fruits, and vegetables,
predominantly in glycoside forms found in
onions, apples, blueberries, and broccoli.
PubMed has indexed more than 4,000 research
studies on quercetin and cancer. The safety and potential usefulness of
quercetin for the prevention and treatment of cancer have been
documented in both animal experiments.
One of the most promising avenues for quercetin
lies in its potential as a senotherapeutic
agent.
A paper published in August 2022 in Nutrition Research analyzed the pro-apoptotic effect that quercetin has on aging cells. The paper reviewed preclinical and early phase data using quercetin as a senolytic agent and found the data showed it was effective in “preventing or alleviating cancer formation.”
The authors reviewed the importance of cellular aging in the development of cancer cells and the effect that quercetin may have on the suppression of cancer cell proliferation.
Cellular senescence is a dynamic and multi-step process that is associated with alterations in metabolic activity and gene expression. This can compromise tissue regeneration and contribute to aging. On the other hand, by removing senescent cells, age-related dysfunction can be attenuated and potentially extend the lifespan.
Quercetin was found to promote senescence in
glioma cells by inhibiting the activity of HDACs.
Moreover, in HepG2 liver cancer cells, quercetin
was shown to reactivate P53, thereby inhibiting
RNA degradation and protein ubiquitination,
leading to the upregulation of P21 expression and
concurrent downregulation of cyclin D1, a crucial
player in cell cycle arrest (source).
Thus, quercetin stands out as a potent tool to
induce senescence in cancer cells. In the
burgeoning field of senolytic treatments,
combining quercetin with other agents has also
shown promise in efficiently targeting senescent
cells.
In addition, pre-treatment with quercetin
protected against DOX (doxorubicin)-induced normal
cell senescence by reducing the number of
senescent cells and suppressing the release of
SASP factors (source).
The ability of cancer cells to exploit senescence as a
defense mechanism against therapies necessitates
innovative approaches.
Repurposing quercetin as an oncological drug has
emerged as a strategic solution, as evidenced by a
Phase II clinical trial that combined dasatinib and
quercetin for the treatment of head and neck squamous
cell carcinoma (NCT05724329).
However, the broader application of quercetin in
oncology has several challenges, and issues such as
its limited bioavailability, instability, and lack of
precise tumor targeting need to be addressed. Thus,
novel strategies that augment the bioavailability of
quercetin using lipid nanoparticles and chitosan
nanoparticles have been developed. For example, a
recent Phase II clinical trial assessed the
therapeutic efficacy of both quercetin and its
nanoparticle variant against oral squamous cell
carcinoma cell lines (NCT05456022).
According to Mount Sinai, quercetin should be used with caution as it may
interact with certain antibiotics by reducing the
effectiveness of the drug. It may also enhance the
effect of some blood thinners, which can increase your
risk of bleeding. In addition to these, it may
interact with corticosteroids, digoxin, cyclosporine
and fluoroquinolones.
9. Zinc and Cancer
PubMed has indexed more than 20,000 research
studies on zinc and cancer.
The extensive evidence demonstrating the
prevalence of zinc deficiency in a wide range of
cancer types suggests that zinc deficiency should
be considered a relatively widespread feature of
multiple cancers. While research regarding the
potential clinical utility of testing zinc levels
in patients with or at risk of developing cancer
is still preliminary, the data suggest that zinc
deficiency may be a potential biomarker for
identifying patients at risk of developing cancer,
predicting outcomes in patients with cancer, and
even as a preventive or adjunctive treatment for
cancer.
10. Garlic (Allicin) and Onion
PubMed has indexed more than 1,200 research
studies on garlic and cancer. Garlic and onions belong to the Allium genus of
plants.
2023 - A randomized controlled trial (RCT) on
garlic and gastric cancer (GC), published
in January 2023, found a significant reduction in the risk of
developing GC with increasing dietary intake
of allium vegetables, particularly garlic
vegetables.
2020 - A meta-analysis of 11 studies,
published in January 2020, did find evidence that garlic could
reduce the risk of ColoRectal
Cancer.
Another study published in
the Asia Pacific Journal of Clinical
Oncology (2019) revealed the odds of
getting ColoRectal Cancer were 79%
lower in those who a diet high in
allium vegetables, which include
garlic, leeks and onions.
One study of 543,220 participants found that those who ate lots of Allium vegetables, such as garlic, onions, leeks and shallots, had a lower risk of stomach cancer than those who rarely consumed them (Source).
A study of 471 men showed that a higher intake of garlic was associated with a reduced risk of prostate cancer (Source).
Based on these findings, including 2–5
grams (approximately one clove) of fresh
garlic into your diet per day can help
you take advantage of its
health-promoting properties.
Several clinical studies have found an association between garlic intake and a lower risk of certain types of cancer.
Despite the promising results showing
an association between garlic and a
reduced risk of cancer, more studies are
needed to examine whether other factors
play a role.
Garlic is a great choice when it
comes to giving your body a little
extra protection. To reap the benefits
of garlic, you should eat one clove
per day, or 300 to 1,000 milligrams (mg) of garlic extract.
The active component in garlic is
allicin, a compound that has been
shown to kill off cancer cells in
multiple test-tube studies (Source, Source, Source).
There is evidence demonstrating
garlic can kill cancer cells in
vitro. Several studies have analyzed
the effects that dietary garlic may
have on the development of
colorectal cancer.
Several clinical studies have found an association between garlic intake and a lower risk of certain types of cancer.
Can Antioxidant Supplements help Prevent Cancer?
To update its 2014 recommendation, the US Preventive Services Task Force (USPSTF) commissioned a review of the evidence on the efficacy of supplementation with single nutrients, functionally related nutrient pairs, or multivitamins for reducing the risk of cardiovascular disease, cancer, and mortality in the general adult population, as well as the harms of supplementation.
According to the recommendation, the USPSTF recommends
against the use of
beta carotene or vitamin E supplements for the
prevention of cardiovascular disease or cancer. (JAMA 2022)
It is possible that the lack of benefit in clinical studies can be explained by differences in the effects of the tested antioxidants when they are consumed as purified chemicals as opposed to when they are consumed in foods, which contain complex mixtures of antioxidants, vitamins, and minerals (Source).
It is possible that the lack of benefit in clinical studies can be explained by differences in the effects of the tested antioxidants when they are consumed as purified chemicals as opposed to when they are consumed in foods, which contain complex mixtures of antioxidants, vitamins, and minerals (Source).
Causes of Cancer
Cancer is daunting in the breadth and scope of
its diversity, spanning genetics, cell and
tissue biology, pathology, and response to
therapy. Ever more powerful experimental and
computational tools and technologies are
providing an avalanche of “big data” about the
myriad manifestations of the diseases that
cancer encompasses.
The integrative concept embodied in the hallmarks of cancer (Cancer Discov 2022) is helping to distill this complexity into an
increasingly logical science, and the provisional
new dimensions presented in this perspective may
add value to that endeavor, to more fully
understand mechanisms of cancer development and
malignant progression, and apply that knowledge to
cancer medicine.
The Hallmarks of Cancer were proposed as a set of
functional capabilities acquired by human cells as
they make their way from normalcy to cancer
states.
Biological Changes and Acquired Capabilities (Cell 2000):
- sustaining proliferative signaling,
- evading growth suppressors,
- resisting cell death,
- enabling replicative immortality,
- inducing angiogenesis, and
- activating invasion and metastasis.
Emerging Hallmarks (Cell 2011):
- deregulating cellular energetics
- avoiding immune destruction
Enabling characteristics (Cell 2011)::
- Genome instability and mutation
- Tumor promoting inflammation
Four new hallmarks (Cancer Discov 2022):
- unlocking phenotypic plasticity,
- non-mutational epigenetic reprogramming,
- polymorphic microbiomes
- senescent cells.
Diet and Cancer Prevention
|
| AACR Cancer Progress Report 2023 |
Does eating healthy prevent cancer?
A 2024 umbrella review* (BMJ) of the literature confirmed what
multiple studies have shown — the higher your
intake of ultraprocessed food, the higher your
risk of adverse health outcomes. The
analysis, which included 45 unique pooled
analyses and 9,888,373 participants, found
direct associations between 32 health
parameters and exposure to ultra processed food, including metabolic dysfunction, cancer,
mental, respiratory, cardiovascular and
gastrointestinal issues, as well as all-cause
mortality.
*Umbrella review: An umbrella review, or a
review of reviews, is a systematic review that
only considers other systematic reviews as an
eligible study type for inclusion. An umbrella
review compiles evidence from multiple
existing reviews and is one of the strongest
and highest levels of evidence.
Another umbrella review*, published in May 2024 in PLOS One, evaluated 48 previous reviews and meta-analyses published between 2000 and 2023 and concluded that vegetarian or vegan diets “significantly reduce the risk” of ischemic heart disease, gastrointestinal cancer, and prostate cancer, as well as associated mortality.
Caution: What are the nutrients of concern for vegetarians and vegans? Vitamin B12 and K2. Anybody who is eating a vegan diet or a vegetarian diet or just a mostly plant-based diet should be taking vitamin B12 and K2 supplements. Vitamin B12 is only found in significant amounts in animal products and fortified foods, and a deficiency can cause anemia, mood changes, or permanent neurological damage. Plant-based diets may also be low in vitamin D, omega-3 fatty acids, and minerals like iodine, selenium, iron, and zinc.
Evidence from another umbrella review (BMJ 2023) of more than 8,000 studies supports the
limiting dietary sugar recommendation.
A 2023 umbrella review (more than 100 studies analysed) of
the literature indicated that a high intake of
dietary fiber is associated with a reduced risk
of several types of cancer, including
esophageal, gastric, colon, rectal, colorectal
adenoma, breast, endometrial, ovarian, renal
cell, prostate, and pancreatic cancers.
Conclusion: Dietary fiber intake has different
protective effects on different cancers.
A
2018 study
published by Cambridge University Press found an
association between higher intakes of
sugar-sweetened soft drinks and an increased risk of
obesity-related cancers.
Research published
in the American Journal of Clinical Nutrition in
2020 concluded that sugars may be a risk factor for
cancer, breast in particular. Cancer cells are
ravenous for sugar, consuming it at a rate
200 times
that of normal cells.
In 2023, a study published in Cell determined that a ketogenic diet may be an effective nutritional intervention for cancer patients as it helped slow the growth of cancer cells in mice—while a review published in JAMA Oncology in 2022 found that the current evidence available supports a plant-enriched diet for reducing cancer risk.
A large study that involved 79,952 US-based men found
that those who ate the largest amounts of healthy
plant-based foods had a 22% lower risk of bowel
cancer compared with those who ate the least. The
team suggested that the link is clearer for men, who
have an overall higher risk of bowel cancer. Their
findings were published in the journal BMC Medicine (Nov 2022).
The ketogenic diet is a low-carbohydrate,
high-fat, and protein diet that forces the body to
rely on ketones instead of glucose as a predominant
energy source. It has shown potential in preclinical
and early clinical studies for brain cancer
treatment. By altering the metabolism of cancer
cells, the ketogenic diet may inhibit tumor growth and enhance the
effectiveness of other therapies (Neurology 2021).
Another
2017 review
of 24 human studies concluded that the probability
of achieving an anti-tumor effect seems greater than
that of causing serious side effects when offering
Keto Diets to cancer patients.
Intermittent fasting or prolonged fasting refers to periods of restricted calorie intake or complete food avoidance. Like the Ketogenic diet, fasting triggers the use of ketones as the predominant energy source and may sensitize cancer cells to treatments and potentially slow down tumor growth. Fasting-induced metabolic changes may also favor the protection of normal tissues from therapy side effects and improve tolerance and quality of life impacts to care.
Intermittent fasting or prolonged fasting refers to periods of restricted calorie intake or complete food avoidance. Like the Ketogenic diet, fasting triggers the use of ketones as the predominant energy source and may sensitize cancer cells to treatments and potentially slow down tumor growth. Fasting-induced metabolic changes may also favor the protection of normal tissues from therapy side effects and improve tolerance and quality of life impacts to care.
Thomas Seyfried said that by keeping the mitochondria in
cells healthy, people are less likely to get cancer.
He said this can be achieved through a certain
period of fasting (drinking only water), a low-carb
diet, and exercise.
Although eating healthy foods can't ensure cancer
prevention, it might reduce the risk. Consider the
following in general:
- Eat plenty of fruits and vegetables. Base your diet on fruits, vegetables and other foods from plant sources — such as whole grains and beans. Eat lighter and leaner by choosing fewer high-calorie foods. Limit refined sugars and fat from animal sources.
- Drink alcohol only in moderation, if at all. Alcohol increases the risk of various types of cancer, including cancer of the breast, colon, lung, kidney and liver. Drinking more increases the risk.
- Limit processed meats. Eating processed meat often can slightly increase the risk of certain types of cancer. This news comes from a report from the International Agency for Research on Cancer, the cancer agency of the World Health Organization.
Editor's Note: Please remember that reducing your risk of cancer doesn’t simply depend on one stand alone strategy, nutrient or supplement. Even if you zealously consume various supplements, you can still fall victim to cancer if you fail to address your other risk factors.
The Mediterranean-DASH diet
A meta-analysis of 45 studies published in 2022 found that
people who consume olive oil daily have a 31 percent
lower risk of any cancer compared to those who consume
olive oil less frequently.
The Mediterranean-DASH (MIND) diet combines elements
of the Mediterranean diet and the Dietary Approaches
to Stop Hypertension (DASH) diet. Here’s what we know:
- MIND Diet and Breast Cancer Risk: A 2022 study investigated the association between the MIND diet and breast cancer risk among Tehranian adult women. The study included 134 women with recently diagnosed breast cancer (confirmed histologically) and 272 women of the same age as controls. Results showed that individuals in the highest tertile of the MIND diet had a 45% lower risk of breast cancer compared to those in the lowest tertile.
- Mediterranean Diet and Cancer: The Mediterranean diet is characterized by high consumption of vegetables, fruits, whole grains, and olive oil, while limiting meat, sweets, and saturated fat. Research suggests that the Mediterranean diet is linked to lower risks of cancer and may help alleviate symptoms and imbalances common among people with cancer.
- The abundance of antioxidants and cancer-fighting phytochemicals in this diet contributes to its potential protective effects against cancer (American Institute of Cancer Research 2013).
|
| Halma et al. 2023 |
Healthy and unhealthy oils
Linoleic acid is an Omega-6 fatty acid that our
bodies require in small amounts. Unfortunately,
many people eat up to 10 times the desired amount
of linoleic acid, because of excess consumption of
foods made with seed oils. Too much linoleic acid
is associated with inflammation, obesity, heart
disease, and other unfavorable conditions.
Therefore, avoid:
• Soybean oil
• Corn oil
• Cottonseed oil
• Sunflower oil
• Sesame oil
• Grapeseed oil
• Safflower oil
• Margarine
• Rice bran oil
Instead, opt for healthy oils and fats such as
the ones listed below. Use only high-quality
products and check production and expiration
dates.
• Olive oil (oleic acid, Omega-9 monounsaturated
fatty acids); never heat olive oil to the point
where it produces smoke.
• Avocado oil (oleic acid, Omega-9
monounsaturated fatty acids)
• Coconut oil (medium chain fatty acid)
• Flaxseed oil (alpha-linolenic acid, ALA
Omega-3)
• Walnut and Pecan oils; should be refrigerated
to avoid spoilage
• Butter (saturated fat)
Note: This article is part of the Unveiling the Science Behind Cancer, Diet and Supplements series. Check out part 2: Can Diet and Lifestyle influence your Risk of getting Cancer? 1,000+ Studies Analyzed (2024)
Don't use tobacco
Smoking is a major cause of cancer. Cigarette smoking topped the charts as the leading risk factor, contributing to nearly 20 percent of all cancer cases and close to 30 percent of cancer deaths. Smoking comprised 56 percent of potentially preventable cancers in men and almost 40 percent of those in women. (Journal of the American Cancer Society 2024)
|
| Journal of the American Cancer Society 2024 |
Smoking has been linked to many types of
cancer, including cancer of the lung, mouth,
throat, voice box, pancreas, bladder, cervix
and kidney. Even being around secondhand smoke
might increase the risk of lung cancer.
But it's not only smoking that's harmful. Chewing tobacco has been linked to cancer of the mouth, throat and pancreas.
Staying away from tobacco — or deciding to stop using it — is an important way to help prevent cancer. For help quitting tobacco, ask a health care provider about stop-smoking products and other ways of quitting.
But it's not only smoking that's harmful. Chewing tobacco has been linked to cancer of the mouth, throat and pancreas.
Staying away from tobacco — or deciding to stop using it — is an important way to help prevent cancer. For help quitting tobacco, ask a health care provider about stop-smoking products and other ways of quitting.
Maintain a healthy weight and be physically active
Being at a healthy weight might lower the risk of some types of cancer. These include cancer of the breast, prostate, lung, colon and kidney.Physical activity counts too. Besides helping control weight, physical activity on its own might lower the risk of breast cancer and colon cancer.
Doing any amount of physical activity benefits health. But for the most benefit, strive for at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of hard aerobic activity.
You can combine moderate and hard activity. As a general goal, include at least 30 minutes of physical activity in your daily routine. More is better.
Studies Confirm Importance of Strength Training in
Moderation
Best evidence: A systematic review and
meta-analysis of 16 studies published in
the British Journal of Sports Medicine in 2022.
Muscle-strengthening activities were associated with
a 10% to 17% lower risk of cardiovascular disease
(CVD), total cancer incidence, Type 2 diabetes and
all-cause mortality*. As in O’Keefe’s study, this review found a J-shaped association, with a
maximum risk reduction of all-cause mortality, CVD
and cancer (10 % to 20%) being observed at a dose of
30 to 60 minutes per week.
*Note: "Death from anything" may be a clearer
term for the layperson as opposed to 'All-cause
mortality'. This is one of the best measures for
the factors that increase the risk of what
eventually and most likely will take someone's
life.
After 60 minutes, the benefits of strength training
started to diminish, and above 140 minutes per week,
it was associated with an increased risk of
all-cause mortality.
Another 2022 systematic review published in
the American Journal of Preventive Medicine (AJPM) found that:
“Compared with undertaking no resistance training, undertaking any amount of resistance training reduced the risk of all-cause mortality by 15% ... cardiovascular disease mortality by 19% ... and cancer mortality by 14% ...
A dose-response meta-analysis of 4 studies suggested a nonlinear relationship between resistance training and the risk of all-cause mortality. A maximum risk reduction of 27% was observed at around 60 minutes per week of resistance training ... Mortality risk reductions diminished at higher volumes.”
“Compared with undertaking no resistance training, undertaking any amount of resistance training reduced the risk of all-cause mortality by 15% ... cardiovascular disease mortality by 19% ... and cancer mortality by 14% ...
A dose-response meta-analysis of 4 studies suggested a nonlinear relationship between resistance training and the risk of all-cause mortality. A maximum risk reduction of 27% was observed at around 60 minutes per week of resistance training ... Mortality risk reductions diminished at higher volumes.”
Fasting and Cancer
Fasting may help reduce obesity-associated cancers. “There’s a lot of obesity-associated cancers,” said Dr. Jason Fung, a nephrologist and fasting expert. “There’s about 13 cancers that are well accepted that they are associated with obesity; fasting might help decrease that.”Fasting can potentially starve cancer cells. When fasting, the body uses fats and produces ketones for energy. Cancer cells rely heavily on glucose, making them less efficient at using ketones.
Additionally, fasting reduces insulin levels. Elevated insulin levels are linked to an increased risk of breast, prostate, and colorectal cancers.
Intermittent fasting may protect against liver
inflammation and even liver cancer, a
2024 study
has found. The study, conducted at the German Cancer
Research Center and the University of Tübingen and
published in the journal Cell Metabolism, aimed to
understand more about how intermittent fasting can
affect the liver. The researchers found that
intermittent fasting can halt the progression of
non-alcoholic fatty liver disease (NAFLD), a precursor
to chronic liver inflammation and liver cancer.
It is important to remember that intermittent fasting is
not the best dietary choice for everyone and can even
have dangerous consequences for people with certain
health conditions.
On July 11, 2024, CA: A Cancer Journal for Clinicians
published a study investigating modifiable risk factors that can
lead to cancer. The top examples they identified
include cigarette smoking and obesity. Another leading
modifiable factor was alcohol consumption.
Related:
Best Liver Support Supplements 2024
Many studies, especially in the last 10 years, have
evaluated the association between different types of
cancer and different types of sleep disorders (Mogavero 2021). The majority of sleep disorders in patients with
cancer are associated with activation of the
inflammatory response (Mogavero 2021).
Alcohol
Drink alcohol only in moderation, if at all. Alcohol
increases the risk of various types of cancer,
including cancer of the breast, colon, lung, kidney
and liver. Drinking more increases the risk.
A 2021 umbrella review (Nature) of the literature concluded
that Alcohol consumption is positively associated
with risk of postmenopausal breast, colorectal,
esophageal, head & neck and liver cancer.
Gut Microbes and Probiotics
Not only have gut bacteria been shown to
influence gene expression (R, R), turning some genes on and others off,
research (R) published in 2018 found gut microbes
actually control antitumor immune responses
in your liver, and that antibiotics can
alter the composition of immune cells in
your liver, triggering tumor growth.
Harvard Medical School researchers have
identified the specific population of gut
microbes that modulates both localized and
systemic immune response to ward off viral
invaders.
Certain gut bacteria also promote inflammation, which is an underlying factor in virtually all cancers, whereas other bacteria quell it. The presence of certain gut bacteria has even been shown to boost the patient's response to anticancer drugs. (Nature 2018)
One way in which gut bacteria improve the effectiveness of cancer treatment is by activating your immune system and allowing it to function more efficiently. Researchers have actually found that when these specific microbes are absent, certain anticancer drugs may not work at all.
Certain gut bacteria also promote inflammation, which is an underlying factor in virtually all cancers, whereas other bacteria quell it. The presence of certain gut bacteria has even been shown to boost the patient's response to anticancer drugs. (Nature 2018)
One way in which gut bacteria improve the effectiveness of cancer treatment is by activating your immune system and allowing it to function more efficiently. Researchers have actually found that when these specific microbes are absent, certain anticancer drugs may not work at all.
Avoid risky behaviors
Another effective cancer prevention tactic is to avoid risky behaviors that can lead to infections that, in turn, might increase the risk of cancer. For example:
-
Practice safe sex. Limit the number of sexual partners and use a condom. The greater the number of sexual partners in a lifetime, the greater the chances of getting a sexually transmitted infection, such as HIV or HPV.
People who have HIV or AIDS have a higher risk of cancer of the anus, liver and lung. HPV is most often associated with cervical cancer, but it might also increase the risk of cancer of the anus, penis, throat, vulva and vagina.
- Don't share needles. Injecting drugs with shared needles can lead to HIV, as well as hepatitis B and hepatitis C — which can increase the risk of liver cancer. If you're concerned about drug misuse or addiction, seek professional help.
Protect yourself from the sun
Skin cancer is one of the most common kinds of cancer and one of the most preventable. Try these tips:
- Avoid midday sun. Stay out of the sun between 10 a.m. and 4 p.m. when the sun's rays are strongest.
- Stay in the shade. When outdoors, stay in the shade as much as possible. Sunglasses and a broad-brimmed hat help too.
- Cover your skin. Wear clothing that covers as much skin as possible. Wear a head cover and sunglasses. Wear bright or dark colors. They reflect more of the sun's harmful rays than do pastels or bleached cotton.
- Don't skimp on sunscreen. Use a broad-spectrum sunscreen with an SPF of at least 30, even on cloudy days. Apply a lot of sunscreen. Apply again every two hours, or more often after swimming or sweating.
- Don't use tanning beds or sunlamps. These can do as much harm as sunlight.
Sleep, Stress and Desk Job
Sleep
Circadian rhythm disorders seem to represent a risk
factor for gastrointestinal and breast cancer,
squamous cell carcinoma, thyroid and prostate cancer
(albeit with dubious evidence), lymphomas and
chronic myeloid leukemia, not for ovarian cancer.
Insomnia represents a risk factor for a wide range
of tumors, especially breast, nose, trachea, liver
and oral cavity. (Mogavero 2021)
In a 2022 study, the detrimental associations of poor sleep with
all-cause and cause-specific mortality risks are
exacerbated by low PA (physical activity),
suggesting likely synergistic effects. The study
supports the need to target both behaviours in
research and clinical practice.
A 2023 study indicated that insomnia and nap during the
day may be risk factors of PLC (primary liver
cancer) and adequate night sleep might keep us
away from PLC (primary liver cancer).
A 2021 study, concluded that both unfavorable sleep duration
and evening chronotype were associated with
increased lung cancer incidence, especially for
those with low to moderate genetic risk. These
results indicate that sleep behaviors as
modifiable risk factors may have potential
implications for lung cancer risk.
Another similar study, the authors concluded that they have found
robust evidence for effect of sleeplessness on
lung cancer risk.
Stress
High stress might be one of the most overlooked
factors, especially concerning the long-term impact of
being exposed to a stressful job environment.
Studies have shown that stress might promote cancer
indirectly by weakening the immune system's anti-tumor
defense or by encouraging new tumor-feeding blood
vessels to form. But a study published in The Journal of Clinical Investigation shows that stress hormones, such as adrenaline,
can directly support tumor growth and spread.
However, it’s important to understand the role of
stress on cancer progression. Scientists know that
psychological stress can affect the immune system,
the body’s defense against infection and disease
(including cancer).
The body responds to stress by releasing stress
hormones, such as epinephrine (also called
adrenaline) and cortisol (also called
hydrocortisone). The body produces these stress
hormones to help a person react to a situation
with more speed and strength. Stress hormones
increase blood pressure, heart rate, and blood
sugar levels. Small amounts of stress are believed
to be beneficial, but chronic (persisting or
progressing over a long period of time) high
levels of stress are thought to be harmful.
Stress that is chronic can increase the risk of
obesity, heart disease, depression, and various
other illnesses. Stress also can lead to unhealthy
behaviors, such as overeating, smoking, or abusing
drugs or alcohol, that may affect cancer
risk.
Some studies have indicated an indirect
relationship between stress and certain types of
virus-related growths. Evidence from both animal
and human studies suggests that chronic stress
weakens a person’s immune system, which in turn
may affect the incidence of virus-associated
cancers, such as Kaposi sarcoma and some
lymphomas.
It is difficult to separate stress from other
physical or emotional factors when examining
cancer risk. For example, certain behaviors, such
as smoking and using alcohol, and biological
factors, such as growing older, becoming
overweight, and having a family history of cancer,
are common risk factors for cancer.
Desk Job
One of the most important aspects of lifestyle is your
job. If you're among the 86% of American workers who
work at a desk all day, your job may have an adverse
effect on your health.
Studies have found that those who sat for more than 8
hours a day with no physical activity had a risk of
dying similar to the risk posed by obesity and
smoking.
A 2009 study found that people who had increased sitting
times had higher rates of cancer and overall
mortality, even when they got some daily exercise.
The American Cancer Society has also found a link between long periods of inactivity and cancer. The group says that people who spend "prolonged leisure time sitting" — defined as more than 6 hours per day — have a 19% higher rate of death compared to people who sit an average of 3 hours per day. That number includes all causes of death, but it doesn't necessarily mean that sitting directly causes cancer or other diseases, since sick people are also likely to move around less.
The American Cancer Society has also found a link between long periods of inactivity and cancer. The group says that people who spend "prolonged leisure time sitting" — defined as more than 6 hours per day — have a 19% higher rate of death compared to people who sit an average of 3 hours per day. That number includes all causes of death, but it doesn't necessarily mean that sitting directly causes cancer or other diseases, since sick people are also likely to move around less.
Get regular medical care and Health Screening
Doing regular self-exams and having screenings for cancers — such as cancer of the skin, colon, cervix and breast — can raise the chances of finding cancer early. That's when treatment is most likely to succeed. Ask a health care provider about the best cancer screening schedule for you.
Avoid unnecessary exposure to radiation.
Get medical imaging studies only when you need them. (Harvard Health)
Check your home for residential radon, which
increases the risk of lung cancer. Protect yourself
from ultraviolet radiation in sunlight, which
increases the risk of melanomas and other skin
cancers. But don't worry about electromagnetic
radiation from high-voltage power lines or
radiofrequency radiation from microwaves and cell
phones. They do not cause cancer.
Avoid exposure to environmental toxins and infections that contribute to cancer
Avoid exposure to industrial and environmental
toxins such as asbestos fibers, benzene, aromatic
amines, and polychlorinated biphenyls (PCBs). (Harvard Health)
Avoid infections that contribute to cancer,
including hepatitis viruses, HIV, and the human
papillomavirus. Many are transmitted sexually or
through contaminated needles. (Harvard Health)
Caution and Concern
It's important to emphasize caution when it comes to these natural products. It wasn't long ago that, after finding that people who ate a diet rich in foods containing beta-carotene had a lower risk of lung cancer, researchers set out to study the potential effect of supplements of beta-carotene on risk. Unlike the reduced risk seen with dietary beta-carotene, however, beta-carotene in supplement form was associated with an increased risk of developing the disease.Key Takeaways
The best way to prevent cancer is to utilise a menu of strategies
by maintaining good health, like from eating a nutritious fresh
whole-food diet with lots of fruits and vegetables, avoid ultra
processed foods and a healthy lifestyle with less stress.
Everyone’s situation is different, however, it is important to arm
yourself with medical knowledge that cancer doctors (Oncologists)
may simply not give you.
While there’s no silver bullet supplement, there are some
anti-cancer supplements on the market that may help you keep the
disease at bay or stop it from getting worse. Whether you’re living
with cancer, a survivor, or just concerned for your health,
talk to your doctor
to determine the best treatment for you.
Note: This is part 1 in Unveiling the Science Behind Cancer,
Diet and Supplements series. Check out part 2: Can Diet and Lifestyle influence your Risk of getting Cancer? 1,000+ Studies Analyzed (2024)
Read More: This article is part of the Winning the War on Cancer series.
This article is also part of the diet and cancer series. Other
diet and cancer related articles:
- Gendicine, The First Approved p53 Gene Therapy Product for Cancer: 20 Years Track Record
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