I-PREVENT CANCER protocol: An Evidence-Based Guide to Cancer Prevention (2025 Edition)

1. Introduction

Most of us recognize names like Val Kilmer (Batman Forever), Chadwick Boseman (Black Panther), Steve Jobs, Robin Gibb (Bee Gees), Donna Summer, Farrah Fawcett, Eartha Kitt, Peter Jennings, Paul Newman, Patrick Swayze, Sydney Pollack, Michael Crichton, Bob Denver, Ted Kennedy, Jerry Orbach, Anne Bancroft, William Rehnquist, and Tony Snow — just to name a few.

What do they all have in common? They each lost their lives to cancer.

In This Article: 

• Methodology: Focuses on evidence-based research for cancer prevention and supplements.
• What is Cancer & Causes: Discusses how lifestyle and environmental factors contribute to cancer risk.
• Diet & Cancer Prevention: Plant-based (fruits, vegetables and whole grains), Mediterranean diets; avoid processed foods and processed red meat, sugar, and alcohol.
• Lifestyle & Cancer Prevention: Quit smoking, maintain healthy weight, exercise, reduce stress, and avoid radiation.
• Best Anti-Cancer Supplements: Includes Vitamin D3, Turmeric (Curcumin), Omega-3, Vitamin C, Green Tea Extract (EGCG), Probiotics and Garlic, Berberine, Magnesium, Molecular Hydrogen and Zinc.
• Other Recommendations: Quality sleep, regular medical care, avoiding toxins, infections, carcinogens.
• Key Takeaways: Focus on holistic and the combination of health, proper diet, supplements, and lifestyle changes.

AI and Healthcare Information

AI tools like ChatGPT, Google's Gemini, and Microsoft's Copilot can be useful starting points for your inquiries, but they often provide generic answers that may lack the latest scientific depth and nuanced understanding you seek. Meanwhile, the vast amount of information available through the internet, social media, and AI can lead to information overload, with many conflicting facts and opinions making it difficult to discern what is accurate and applicable to your personal health or lifestyle. Despite the abundance of diet and lifestyle advice, this abundance can be overwhelming, and even doctors may sometimes struggle to help resolve lingering questions despite clear research findings.

Furthermore, the current state of AI in medical research and clinical use reflects both promise and limitations. While AI has great potential to aid in knowledge synthesis and clinical decision support, challenges persist such as algorithmic bias, limited robust clinical evidence, safety concerns, and the risk of automation bias where clinician skills may decline due to overreliance on AI. The integration of AI tools in biomedical research also raises concerns about reinforcement of common viewpoints over novel ideas and issues related to transparency and reproducibility. Therefore, while AI democratizes access to information, critical human judgment, wisdom, and careful interpretation remain essential to navigate complex and evolving scientific content effectively.

This perspective highlights that AI and online resources are valuable but limited tools that should be complemented by expert consultation and thoughtful evaluation of evidence, especially in complex fields like medicine and health.

Where are we falling short in the fight against cancer?

Despite trillions spent on cancer research, cancer still kills around 10 million people a year and is a leading cause of death globally, according to the World Health Organization. 

While advances in research have brought new treatments that offer hope to millions, critical questions persist: Where are we falling short in the fight against cancer?

Ladanie et al (JAMA 2020) showed that over the past fifteen years, new therapies have led to an overall survival improvement of 2.4 months, while Del Paggio et al (JAMA 2021) reported an improvement of 3.4 months over the past thirty years. These incremental advances underscore the complexity of cancer and the challenges in developing broadly effective treatments.

 

Credit: Statista

Breast, lung and colon cancer are among the most common, while the number of new cancer cases annually is expected to grow by more than 75% between 2022 and 2050.

In 2020, the American Cancer Society (ACS) published diet and physical activity guidelines for cancer prevention. This guide aims to enhance the ACS and other existing guidelines on diet and cancer by integrating updated and promising evidence and addressing major unresolved questions and gaps.

Prevention is More Valuable Than Cure or Early Detection

Despite its importance, preventive measures often receive limited attention due to profit-driven motives. This is reflected in the scant coverage of preventive strategies in mainstream media.

The Ambiguity of Cancer Prevention

The realm of diet, lifestyle, and dietary supplements is often clouded with uncertainty. Without robust scientific evidence, the true potential of these options remains unclear. While your cancer specialist or oncologist may not delve deeply into these aspects during consultations, they can be crucial for your well-being.

Common Items with Uncommon Benefits

Many natural diet and supplement strategies can be found in everyday items available at your local supermarket. So why aren’t these strategies making headlines as the greatest cancer breakthrough of the 21st century?

Introducing the I-PREVENT CANCER Protocol

We are pleased to introduce the I-PREVENT CANCER protocol, designed to help individuals prevent cancer. This article serves as a consumer guide for cancer prevention, focusing on practical preventive strategies rather than technical theories. Our aim is to summarise relevant, updated, and practical points, providing you with a personal blueprint and resource for cancer prevention.

Where the Name “I-PREVENT” Comes From

The name I-PREVENT was created in 2022 by the anonymous medical research team behind the website OneDayMD.com (the exact page you originally linked to). It is not an official protocol from any university, cancer center, or government health agency. Instead, it is a private, integrative/functional medicine-inspired framework that the OneDayMD authors built and branded themselves.

Breakdown of the Acronym

I – P – R – E – V – E – N – T
The authors designed it to stand for the seven pillars they consider most important for cancer prevention:

• Immune enhancement
• Polyphenols & phytochemicals
• Reduction of chronic inflammation
• Epigenetic modulation
• Vitamin optimisation
• Exercise & body composition
• Nutrient repletion (especially magnesium, zinc, omega-3)
• Toxins & hormone disruptors – avoidance

Timeline & Evolution

• 2022 – First published on OneDayMD as “Best Cancer Fighting Supplements 2022” and informally called the I-PREVENT protocol in the comments and follow-up posts.
• 2023–2024 – The same authors kept updating the page with newer studies and started explicitly branding it “I-PREVENT Cancer Prevention Protocol.”
• 2025 (latest major update) – The page was refreshed again in early 2025 with new meta-analyses, and the I-PREVENT name became the official header.

Important Clarification

• It is not connected to the official “PREVENT” programs run by the National Cancer Institute or the MD Anderson PREVENT Cancer Preclinical Drug Development Program.
• It is not a registered trademark or a clinically validated protocol used in hospitals.
• It is a privately compiled, evidence-based summary created by physicians/researchers who practice functional and integrative oncology, intended for educational use.

In short: I-PREVENT is a grassroots, doctor-created acronym and protocol that started on OneDayMD.com in 2022 and has been continuously updated ever since — which is why you now see it widely shared and adapted across health blogs, forums, and functional medicine practices in 2025–2026.

Source: AACR Cancer Progress Report 2024

2. Methodology

We analyze relevant studies while recognizing that new research is continually emerging. By filtering out unproven or unreliable information, we have distilled an extensive body of data—comprising over 1,000 references—into a concise list of actionable strategies.

Why evidence-based? A proven method trumps an unproven one.

We've scoured the internet, unearthed the best references, and reviewed over 1,000 studies so 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 created equal. So, what is good evidence? 

Cell culture findings carry less weight than results from studies conducted on mice. Similarly, conclusions 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 synthesises 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. 

Note: In science and in medicine, information is constantly changing. Published content may become out-of-date as new information and data emerge.
 

3. Causes of Cancer

Why is it important to know? By knowing the root causes, we will better understand why we are using certain strategies to prevent cancer.

As depicted below, most of the root causes of cancer are diet and lifestyle related.

AACR Cancer Progress Report 2023 / 2024

Therefore, it makes sense to improve your diet and lifestyle in order to prevent or to treat early cancer.

From research point of view, cancer is daunting in the breadth and scope of its diversity, spanning genetics, cell and tissue biology, pathology, and response to therapy. 

The hallmarks of cancer (Cancer Discov 2022) is helping to make the complex science of cancer more understandable. 

The Hallmarks of Cancer were proposed as a set of functional capabilities gained by human cells as they transform from normal cells to cancer states.

Biological Changes and Acquired Capabilities (Cell 2000):

1. sustaining proliferative signaling, 
2. evading growth suppressors, 
3. resisting cell death, 
4. enabling replicative immortality, 
5. inducing angiogenesis, and 
6. activating invasion and metastasis.

Emerging Hallmarks (Cell 2011):

1. deregulating cellular energetics
2. avoiding immune destruction

Enabling characteristics (Cell 2011)::

1. Genome instability and mutation
2. Tumor promoting inflammation

Four new hallmarks (Cancer Discov 2022):

1. unlocking phenotypic plasticity,
2. non-mutational epigenetic reprogramming,
3. polymorphic microbiomes
4. senescent cells.

Many other theories exist regarding the origin of cancer, namely the metabolic theory (Seyfried & Chinopoulos, 2021), the somatic mutation theory (SMT) (Hanahan & Weinberg, 2000), the cancer stem cell theory (Capp, 2019), and the tissue organization theory (Soto & Sonnenschein, 2011). In a recently published study, a new concept was introduced the mitochondrial-stem cell connection (MSCC) (Martinez, et al., 2024). This concept combines the cancer stem cell theory and the metabolic theory. The MSCC theory suggests that cancer arises from impaired oxidative phosphorylation (OxPhos) in one or more stem cells, potentially leading to the formation of cancer stem cells (CSCs) and, consequently, tumorigenesis. This connection between CSCs and mitochondria appears to be crucial at all stages of cancer (Martinez, et al., 2024). The MSCC aligns with the metabolic theory of cancer but specifically focuses on the crucial role of CSCs in every stage of the disease. (J Orthomol Med 2024)

However, the MSCC differs from the CSCs theory, which typically presents cancer as a genetic disease. Thus, many standard cancer therapies are based on the SMT and generally target the DNA of cancer cells (van den Boogaard, et al., 2022; Sia, et al., 2020). These therapies do not restore OxPhos and sometimes even alter it (Averbeck & Rodriguez-Lafrasse, 2021; Gorini, et al., 2018). Furthermore, standard therapies only target bulk cells but cannot target CSCs (Lytle, et al., 2018), whereas it is CSCs that have the strongest tumorigenic potential (Adams & Strasser, 2008) and are involved in metastasis. This information could partially explain the outcomes observed with the new anticancer therapies. Indeed, Ladanie et al. showed that over the past fifteen years, new therapies have led to an overall survival improvement of 2.4 months (Ladanie, et al., 2020), while Del Paggio et al. reported an improvement of 3.4 months over the past thirty years (Del Paggio, et al., 2021). (J Orthomol Med 2024)

Credit: FLCCC Alliance

4. Diet and Cancer

If cancer hospitals are still serving french fries, potato chips, ice cream, and cakes, we are facing a serious problem.

Cancer patients require carefully tailored nutrition to support their treatment and recovery. Healthy diets for cancer patients emphasize whole foods rich in fiber, lean proteins, healthy fats, fruits, and vegetables, while avoiding ultra-processed foods, fried snacks, and excessive sugars. Although some high-calorie treats like ice cream or cakes may be recommended occasionally to maintain weight in patients with poor appetite, regularly serving highly processed, nutrient-poor foods like french fries and potato chips contradicts best nutritional practices for cancer care.

Leading cancer centers and dietitians recommend diets that help maintain strength, manage treatment side effects, support immune function, and reduce inflammation. This includes avoiding deep-fried and ultra-processed foods, limiting processed red meats, and focusing on nutrient-dense, minimally processed meals.

Ensuring cancer hospitals provide appropriate, evidence-based nutrition is essential to improving patient outcomes and quality of life during treatment.

1. The ACS 2020 Recommendation

In 2020, the American Cancer Society (ACS) published diet and physical activity guidelines for cancer prevention. The ACS 2020 recommendation is to to follow a health eating pattern at all ages.

A healthy eating pattern includes:

• Foods that are high in nutrients in amounts that help achieve and maintain a healthy body weight;
• A variety of vegetables—dark green, red and orange, fiber-rich legumes (beans and peas), and others;
• Fruits, especially whole fruits with a variety of colors; and
• Whole grains.

A healthy eating pattern limits or does not include:

• Red and processed meats;
• Sugar-sweetened beverages; or
• Highly processed foods and refined grain products.

Related: 

• American Cancer Society nutrition and physical activity guideline for cancer survivors (2022)

Credit: American Cancer Institute for Cancer Research (AICR)

2. A 2024 Update to ACS International Guidelines

A 2024 literature review, published in Nutrients, concluded that:

• The review highlights the benefits of the Mediterranean diet in reducing cancer risk. 
• Adherence to overnight fasting or carbohydrate consumption may contribute to cancer prevention, but excessive fasting may harm patients' quality of life. 
• A vegetarian/pescetarian diet is associated with lower risks of general and colorectal cancer compared to a carnivorous diet. 
• High heme and total iron intake are linked to increased lung cancer risk, while phytoestrogen intake is associated with reduced risk. 
• Coffee and tea have a neutral impact on cancer risk. 

Source: AACR Cancer Progress Report 2024

3. Avoid Processed Foods and Sugar

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.

Evidence from another umbrella review (BMJ 2023) of more than 8,000 studies supports the limiting dietary sugar recommendation.

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.

A consensus on the best dietary approach for reducing cancer risk has yet to be determined, and further research is needed. However, the findings of the Cell study on MGO (2024) support reducing sugar intake as a means to mitigate cancer risk. 

Limiting sugar and processed foods are part of the recommendations according to both the American Cancer Society Guidelines on Diet and Physical Activity for Cancer Prevention (2020) and the WCRF/AICR (World Cancer Research Fund/American Institute for Cancer Research) recommendations (2018).

Greater adherence to the WCRF/AICR recommendations was associated with a reduced risk of all cancers combined (BMC Medicine 2023).

However, the food ecosystem is dominated by processed foods and sweetened beverages, see Top 10 Food Companies by Revenue. The focus on food quality is urgent given that poor diet quality is a root cause of many chronic diseases worldwide. Diets high in processed foods, sugars, and unhealthy fats contribute to inflammation and metabolic disorders, fueling epidemics of diabetes, heart disease, and obesity. Addressing this crisis requires a fundamental shift in food systems toward producing and distributing nutritious food that supports long-term health.

4. Plant Based Diet and Mediterranean Diet

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. 

A review published in JAMA Oncology in 2022 found that the current evidence available supports a plant-enriched diet for reducing cancer risk.

Another large study, published in the journal BMC Medicine (2022), 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. 

That said, not all plant based diets reduce cancer risk. A 2023 paper, published in the The American Journal of Clinical Nutrition, concluded that adherence to a healthy plant-based diet confers a lower risk of pancreatic cancer, whereas adherence to a less healthy plant-based diet confers a higher risk. These findings highlight the importance of considering plant food quality in preventing pancreatic cancer.

A 2022 umbrella review of 41 systematic reviews and meta-analyses of 303 observational studies

revealed that CV (cruciferous vegetable intake might be associated with beneficial effects on several health-related outcomes (gastric cancer, lung cancer, endometrial cancer, and all-cause mortality).

Cruciferous Vegetables Cut Colon Cancer Risk: 2025 Study

In a paper published in BMC Gastroenterology, researchers combined data from 17 studies involving 639,539 people. Out of these, 97,595 had colon cancer. The analysis showed that those who ate more cruciferous vegetables (e.g. brocolli) had significantly lower odds of developing colon cancer. The overall reduction in risk was 17%, which is meaningful when you think about preventing a disease that kills over 900,000 people each year. 

The strongest protection occurred when people ate about 40 to 60 grams of cruciferous vegetables daily, roughly half a cup of cooked broccoli. Eating more than 60 grams didn't appear to provide much additional benefit, which suggests that your body reaches a point of saturation — where the cancer-fighting compounds do their job and more isn't necessarily better. Importantly, this threshold makes prevention achievable because it doesn't require extreme dietary changes.

The Mediterranean-DASH diet

People who eat a Mediterranean diet that includes extra-virgin olive oil and mixed nuts might have a reduced risk of breast cancer. The Mediterranean diet focuses mostly on plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts. People who follow the Mediterranean diet choose healthy fats, such as olive oil, over butter. They eat fish instead of red meat.

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.

5. Dietary Fiber

A 2023 umbrella review published in the journal Nutrients examined 11 large-scale meta-analyses that focused on the role of dietary fiber in reducing the likelihood of several common cancers. These meta-analyses collectively assessed a wide range of patient data, aiming to link dietary patterns to measurable shifts in cancer incidence.

Investigators compared individuals who regularly ate ample amounts of fiber — often exceeding the typical intake recommended by many national guidelines — to those whose eating habits were comparatively low in fiber.

Some of the analyses concentrated on populations that were already at higher risk for malignancies, while others looked at generally healthy adults who maintained diverse diets. The researchers behind this umbrella review looked for consistent patterns across different age groups and geographic regions.

They came away with a strong conclusion: the more fiber people consumed, the lower their chance of developing certain cancers, especially gastric, esophageal, ovarian and endometrial tumors.

Investigators noted that in several meta-analyses, people with higher fiber consumption had a reduced likelihood of gastric cancer. Gastric refers to your stomach itself, and these findings are especially notable since stomach cancers often go unnoticed until they are advanced. The authors emphasized that even moderate increases in total daily fiber showed a measurable shift in the overall incidence of gastric tumors.

For endometrial cancer (cancer of the uterine lining), the researchers saw a consistent link with robust fiber intake. Endometrial tissue is highly responsive to hormonal factors, and disruptions in estrogen or other hormones set the stage for irregular growth.

According to the review, "Since estrogen stimulation is also a strong causative factor for endometrial cancer, the estrogen-inhibiting and pro-excretory effects of dietary fiber play a protective role against endometrial carcinogenesis."

Ovarian cancer findings stood out as well. While less common than breast or lung cancer, ovarian malignancies are typically more aggressive when they appear. The researchers suggested, "Dietary fiber may hinder the progression of ovarian cancer by modifying bacterial macroflora and enhancing excretion, resulting in reduced serum levels and availability of estrogens, and ultimately reducing the bioavailability of steroid hormones."

The authors also revisited a handful of studies about breast cancer. Those showed that greater fiber ingestion tracked closely with fewer instances of tumor growth, especially in postmenopausal individuals. One explanation offered across several discussions within the umbrella review was that dietary fiber might reduce estrogen reabsorption.

By preventing excessive hormone recirculation, fiber could help maintain balanced hormone levels, thus diminishing the conditions under which abnormal breast cells would flourish.

Beyond these disease-specific details, some of the meta-analyses examined an intriguing aspect of how fiber moderates inflammation. When inflammation runs rampant, it feeds the growth of malignant cells in various tissues. While the reviewed papers did not universally measure inflammatory markers, a few singled out fiber's ability to keep inflammation in check.

In terms of a biological mechanism, fiber might help regulate hormone pathways for endometrial and breast tissues and also curb ongoing oxidative stress in the digestive tract. As an umbrella review, it drew from numerous research angles without fixating on one single mechanism, yet the unifying message is that a fiber-rich meal plan lowers the odds of several distinct cancers.

Dosage

According to a 2019 Lancet publication, risk reduction associated with a range of critical outcomes was greatest when daily intake of dietary fibre was between 25 g and 29 g.

6. Fasting, Low-Carb Diet and Keto Diet (Controversial)

You’ve probably read online that fasting, low-carb diets, and keto diets can reduce your risk of cancer. We’ve included this topic due to its popularity, but after analyzing various available evidence, the conclusion remains mixed. That’s why we’ve labeled this recommendation as ‘controversial.’

A 2024 literature review, published in Nutrients, concluded that:

Adherence to overnight fasting or carbohydrate consumption may contribute to cancer prevention, but excessive fasting may harm patients' quality of life. 

Avoid extreme measures like severe caloric restriction or high-intensity workouts, which can increase cortisol levels due to the stress they place on the body.

If you are underweight; fasting, low-carb diets, calorie restriction, and keto diets are NOT suitable for you. However, if you are overweight, you might consider one of these strategies on a short-term basis, as the long-term safety evidence is still mixed.

Further, a Japanese study, included in the Korean guidelines for gastric cancer, concluded that low-carbohydrate diets are associated with a higher risk of overall incidence of colorectal and lung cancer but reduce the risk of gastric cancer.

On a side note, do not confuse sugar and processed food restriction with calorie restriction. While most think they are interchangeable, they're not. Sugar and processed food restriction is well proven whereas calorie restriction will require proper patient selection and more studies.

A 2021 review (Curr Issues Mol Biol) highlights the crucial mechanisms that explain the ketogenic diet's potential antitumor effects, which probably produces an unfavourable metabolic environment for cancer cells and can be used as a promising adjuvant in cancer therapy.

Thomas N. Seyfried, a well-known scholar in cancer research and a Professor of Biology at Boston College, believes the existing cancer treatment system is “broken.” He said once people understand the metabolic theory of cancer, treatments like chemotherapy and radiotherapy will be replaced by new treatments.

The ketogenic diet is adopted because cancer cells have defective mitochondria and impaired metabolism, so they can only rely on fermented sugars and glutamine* (see below) for energy. Cancer cells cannot obtain energy from ketone bodies as ketone bodies cannot be fermented. As for cells with normal metabolic function, they can obtain energy by metabolizing ketone bodies [Nature 2019].

Diet diversity also plays a key role. Constantly eating the same macronutrient balance can make metabolism rigid, whereas cycling between carbohydrate-rich and fat-based fuel periods—through time-restricted eating, low-carb days, or occasional fasting—encourages cells to remain metabolically flexible. For most people, there’s no need for extreme diets. It’s about training your metabolism to handle both abundance and scarcity.

Food quality also matters. “Poor nutrition may play a role in creating tumor-friendly environments—pushing cells into stress and making them more likely to become malignant,” Mona Jhaveri, who has a doctorate in biochemistry and molecular biology, said. Persistently high blood sugar and chronic inflammation from ultra-processed foods and refined sugar can damage mitochondria and promote the same metabolic inflexibility in which cancer thrives.

*Red meat is one of the highest sources of glutamine (1.2 g glutamine per 100 g serving) (Healthline). Berberine is the most promising for glutamine-driven tumors once delivery issues are solved (Onco 2025)

Key Takeaway: Avoid sugar, processed foods and red meat.

7. Coffee and Cancer

PubMed has indexed more than 2,500 research studies on coffee and cancer. 

Best evidence: A 2021 umbrella review (Nature) of the literature concluded that coffee consumption is inversely associated with risk of liver cancer and skin basal cell carcinoma.

In addition, based on data from a large observational study nested in a clinical trial, are in line with earlier studies showing a connection between regular coffee consumption and improved outcomes in patients with non-metastatic colorectal cancer. The study is being published by JAMA Oncology (2020).

According to a 2019 systematic review of four studies, coffee has a weak to strong inverse association with liver cancer. The researchers concluded that the Japanese population was likely to experience a decrease in the risk of primary liver cancer due to coffee consumption.

8. Tattoos, Chemical Hair Straighteners and even Hot Tea linked to Cancer

There’s clear evidence that smoking and drinking alcohol can increase the risk of cancer, based on extensive data over decades. But you may occasionally see headlines linking other behaviors to cancer, such as getting tattoos and even drinking hot liquids.

Keep in mind that none of these factors has evidence on par with risks like drinking alcohol or smoking. That said, here are five surprising things that have been associated with developing cancer — and what you should know about them.

1. Tattoos
2. Hookah smoking (aka Shisha)
3. Very hot beverages
4. Chemical hair straighteners and dyes
5. Meats cooked at high temperatures

Read More: Tattoos, Chemical Hair Straighteners and even Hot Tea linked to Cancer

9. Can the raw food diet prevent cancer?

For years, it has been known that eating a variety of foods has many benefits, but a common question remains: is it better to eat foods raw or cooked?

There is no single food or diet that is best for cancer prevention. You do not have to be vegan, vegetarian or only eat raw foods to lower your risk. The American Institute for Cancer Research recommends eating a variety of vegetables, fruits and whole grains while limiting alcohol, processed meats, red meat and sugar sweetened drinks.

5. Lifestyle and Cancer Prevention

1. Avoid 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.

Related: Val Kilmer likely developed throat cancer due to his long history of heavy smoking, which is a well-established risk factor for the disease.

2. 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.

Scientists and doctors love to joke that exercise is a pretty great drug. But can workouts really compete with chemotherapy to prevent a disease like recurrent colon cancer? That's been tough to prove — until now.

Results of the first randomized controlled trial of exercise as a treatment for recurrent high-risk cancer were presented at the American Society of Clinical Oncology's (ASCO) annual meeting in Chicago on June 1, 2025, and they stunned the crowd of doctors gathered there from around the world.

The 17-year trial (NEJM 2025) included over 880 patients from around the globe, each recovering from high-risk stage 2 or stage 3 colon cancer after treatment. Half of the participants were given general advice about exercise and how it can improve cancer survival. The other half were given a structured, three-year exercise prescription to follow, with the goal of preventing recurrence or a new cancer diagnoses.



In the trial, exercise outperformed what adjuvant (or, secondary) chemotherapy can do to boost a patient's long-term survival, after surgery and primary treatment is over. Adjuvant cancer treatment is the kind designed to kill any extra cancer cells left behind, and prevent cancer from coming back.

Another study conducted by Johns Hopkins University (2020) with a median follow-up of 11 years found that intensive lifestyle intervention (reduced caloric intake and increased physical activity) can reduce the risk of obesity-related cancers (including esophageal cancer, colon cancer, rectal cancer, kidney cancer, pancreatic cancer, stomach cancer, liver cancer, gallbladder cancer, thyroid cancer, uterine cancer, ovarian cancer, postmenopausal breast cancer, and multiple myeloma) by 16 percent. The researchers believe that this is due to the lifestyle intervention that led to the weight loss of the subjects.

Studies Confirm Importance of Strength Training in Moderation

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.”

3. Avoid 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.

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.

A 2021 umbrella review (Nature) of the literature also concluded that Alcohol consumption is positively associated with risk of postmenopausal breast, colorectal, esophageal, head & neck and liver cancer.

Related: Best Liver Support Supplements 2024

6. Best Cancer Fighting Supplements: Evidence Based Review

What vitamins and minerals etc can help fight cancer? Surprisingly, the latest AACR Cancer Progress Report 2024 has covered very little specifics on vitamins, minerals and supplements.

We have organised and summarised relevant and salient related research information in one place. Below, we look at the most published and studied cancer fighting supplements.

Important Note: This information is for educational purposes only and should not be interpreted as medical advice. Do note 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. 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.

Here is the list (listed in order of importance):

1. Vitamin D3, K2 and Omega-3

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. 

A comprehensive analysis published in the journal Nutrients in April 2025 has discovered a fascinating but substantial link between vitamin D and colorectal cancer (CRC). The researchers reviewed and analyzed data from 50 separate studies involving over 1.3 million participants to determine how much vitamin D impacts your risk of developing colorectal cancer.

• This large-scale review looked at diverse populations — The data covered various groups and nationalities, including women in the U.S. Midwest, Danish adults with a family history of cancer and Canadians living in high-altitude areas. The participants had different health statuses as well — some had colorectal cancer, or a documented vitamin D deficiency. Others were also given a vitamin D supplement.
• While the participants varied in health status and genetic risk, a consistent pattern emerged — The researchers found that the lower your vitamin D levels, the higher your risk of developing colon cancer. On the flip side, people with adequate or optimal levels of vitamin D had dramatically lower rates of cancer.
• Unfortunately, majority of people today have very low levels of this vital nutrient — A recent study that looked at the vitamin D status of more than 5,600 adults found that 37.6% had vitamin D insufficiency (blood levels between 20 and 30 ng/mL), while 42% were severely deficient (blood levels lower than 20 ng/mL) in this nutrient.

This 2025 research makes it clear that if you're not paying attention to your vitamin D status, you're missing out on one of the simplest and most powerful tools available to reduce your risk of colon cancer. Below are some of the compelling findings from the featured analysis that point to vitamin D as a key factor in reducing your risk of colorectal cancer.

• A landmark 1996 study found that women with the highest vitamin D intake had a 58% lower risk than those with the lowest intake.
• A 2021 meta-analysis found a 39% lower risk of colorectal cancer in people with higher blood levels of vitamin D. The researchers also noted that when vitamin D levels were monitored over time, those who maintained higher levels had a 20% lower chance of developing colorectal cancer down the line.
• A Canadian study found that supplementing with vitamin D reduced the incidence of precancerous polyps — by 33% for all polyps and 43% for high-risk ones. These polyps often go on to become cancer if not addressed early, so this kind of intervention has massive implications.
• The Iowa Women's Health study found that women who took vitamin D with calcium saw a 15% drop in colorectal cancer risk compared to those who didn't take any supplements.
• The Danish "Diet, Cancer and Health" study (one of the major ones included) found that vitamin D offered even stronger protection in people with a high genetic risk of colon cancer. That means if you've got a family history of this disease, optimizing your vitamin D status isn't just helpful — it could be life-saving.

Another 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%.

In another 2023 meta-analysis, 116 randomised controlled trials (RCTs) were analysed. The meta-analysis concluded that vitamin D reduces lung cancer mortality. 

*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.

Vitamin D3 and Omega-3: DO-HEALTH study

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 were published in Frontiers in Aging 2022.

Dosage according to 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.

2022 research from Harvard Medical School’s Beth Israel Deaconess Medical Center in Boston demonstrated omega-3 fat could reduce tumor growth by 67%. The research was presented April 4, 2022 at the annual Experimental Biology meeting in Philadelphia. The animal model showed that omega-3 fatty acids helped promote the cancer-fighting activities of immunotherapy and anti-inflammatory therapy.

Omega-3 Dosage

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.

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 a whopping 67%, compared to having a level of 20 ng/mL or less. 

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. 

Recommendation: Target a Vitamin D level of 50-70 ng/mL. 

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.

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. 

Curcumin should be taken with fat or piperine to enhance absorption. Also, avoid taking it on an empty stomach to prevent gastrointestinal irritation. (Fortified Cancer Program | Kevin Hennings) 

New Curcumin Forms

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)

3. Vitamin C

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. 

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.

Ascorbic acid vs whole food vitamin C?

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.

*Whole food vitamin C (PaleoValley Essential C Complex).

4. 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.

According to a 2018 review, EGCG and green tea extracts may help prevent or delay cancer onset, cancer recurrence, and secondary growths from cancer.

A 2012 study examined the relationship between smoking, green tea consumption, and lung cancer risk in 170 primary lung cancer cases and 340 healthy controls.

The findings were striking: smokers who never drank green tea had a 13.16-fold greater risk of developing lung cancer compared to smokers who drank more than one cup of green tea daily (OR = 13.16, 95% CI = 2.96–58.51).

This translates into a 92.4% reduction in the chance of getting lung cancer if a smoker chose to drink at least one cup of green tea per day.

Several epidemiological studies (2011) have also 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).

Dr. Paul Marik in his book 'Cancer Care' wrote, “Published peer-reviewed studies strongly support the use of green tea catechins in reducing the risk of numerous cancers".

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).

Recommendation: Green tea catechins: 500 mg/day. Green tea extract should be taken during/after a meal, rather than on an empty stomach. 

Related: EGCG for Chronic Lymphocytic Leukemia - Glenn Sabin

5. 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".

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)

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 also known to play a fundamental role in regulating the sleep-wake rhythm; however, in the last 10 years it has been discovered that it is actually involved in many other biological mechanisms, also playing an important role in the inflammatory, metabolic and neoplastic processes. In fact, the mechanisms by which melatonin performs an anti-tumor effect are many: it has an anti-oxidant effect that protects against DNA damage, acts as a scavenger of reactive oxygen species (which undermine genomic stability), stimulates DNA repair mechanisms, improves the functioning of the mitochondrial respiratory chain, and inhibits mitochondrial mitophagy and telomerase activity (Molecules 2018).

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).

Reduction of melatonin production has also been seen in some types of cancer (breast and prostate) (Mogavero 2021).

Melatonin for Cancer Treatment

This 2005 systematic review analyzed randomized controlled trials of melatonin in solid tumor cancers, finding that melatonin reduced the risk of death by 34% at one year. The authors reviewed 10 trials involving 643 patients with solid tumors. No severe adverse events were reported, and effects were consistent across melatonin doses and cancer types. The researchers concluded that melatonin shows great potential in cancer treatment due to its substantial reduction in death risk, low adverse events, and low cost.

Recommendation: Melatonin: 1–2 mg (extended/slow release) at night.

Caution: While Melatonin can boost immune function and help with sleep, caution is recommended in hormone-sensitive cancers (e.g., breast cancer, prostate cancer). It is generally safe for non-hormonal cancers. (Fortified Cancer Program by Kevin Hennings)

Related: What You Need to Know About Melatonin

6. Garlic (Allicin) and Aged Garlic Extract

PubMed has indexed more than 1,200 research studies on garlic and cancer. Garlic and onions belong to the Allium genus of plants.

Known as the “Cancer-Fighting King,” garlic tops the list of plants with the most potent anti-cancer potential (source). Garlic has long been regarded as a miraculous healing herb. The National Cancer Institute in the United States ranks garlic at the top of the cancer-fighting vegetable pyramid.

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. 

The study was conducted on the basis of the Shandong Intervention Trial, a randomized, placebo-controlled, factorial-designed trial (1995-2003) in a well-recognized high-risk area for GC in China. Participants were continuously followed up to December 2017 for 22.3 y (1995-2017). A total of 3,229 subjects were included.

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).

Another 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.

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)Trusted Source of garlic extract.

Several clinical studies have found an association between garlic intake and a lower risk of certain types of cancer.

Aged Garlic Extract

Aged Garlic Extract (AGE) is NOT the same as regular garlic supplements or raw garlic. It’s a proprietary formulation created through a unique 20-month aging process that transforms ordinary garlic into a more powerful, odorless, and bioavailable health supplement. AGE delivers 20-50x more sustained bioactive compounds than raw garlic.

In a 2004 study, researchers conducted the largest cancer prevention trial ever done with garlic extract involving some 5000 participants. They gave half the participants this natural agent for just one month per year over three years, then followed them for five more years.

The results were stunning: garlic extract reduced stomach cancer incidence by 52%, with the strongest effect in men. This isn’t a small effect—this is comparable to or better than many cancer drugs.

In a 2019 study, researchers published a 22-year follow-up data in a prestigious medical journal (BMJ). Even 17 years after people stopped taking this supplement, they still had 34% lower cancer mortality. Think about that: a natural compound you take for three years continues protecting you nearly two decades later.

How does garlic extract do this? Unlike most supplements that work through one pathway, it’s like a Swiss Army knife—it attacks cancer through multiple mechanisms simultaneously. These involve suppressing cancer stem cell pathways, activating autophagy and supercharging the immune system.

• First, it reduces insulin-like growth factor-1 (IGF-1), which cancer cells need to grow.
• Second, it activates autophagy—the same process Guy’s 42-day fast triggered.
• Third, it suppresses a master switch called NFκB that controls inflammation and cancer stem cell survival.
• Fourth, it enhances Natural Killer (NK) cells—your immune system’s assassins that hunt down cancer cells—by up to 300%.

In Guy Tenenbaum’s inexplicable recovery from Stage 4 prostate cancer case, combining 42 days of fasting with this daily supplement created a perfect storm that cancer cells simply couldn’t survive.

Where to Buy Aged Garlic Extract: Kyolic Aged Garlic Extract Formula 100 (Amazon)

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.

Related: Garlic, the ‘King of Cancer Prevention’

7. Magnesium and Molecular Hydrogen

PubMed has indexed more than 5,000 research studies on magnesium and cancer.

Magnesium and Colorectal Cancer

Several studies have demonstrated an association between high magnesium intake and reduced risk of colorectal cancer (CRC).

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.

Magnesium and Vitamin C

A 2020 study demonstrated that vitamin C treatment with magnesium supplementation provided more effective anticancer therapy than vitamin C treatment alone.

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. 

A 2020 study in Japan administered hydrogen therapy to 42 patients with stage-four lung cancer. The researchers found that hydrogen therapy could extend the overall survival of the patients. Specifically, patients receiving hydrogen therapy had a median survival time of 28 months, almost triple the survival time of those undergoing immunotherapy.

Related: Best Molecular Hydrogen Tablets

Note: Most Molecular Hydrogen tablets uses pure elemental magnesium as its carrier and provides you with approximately 80 mg of magnesium per tablet. So, you receive also highly bioavailable magnesium for a healthy brain, muscles, cells, kidneys, and heart.

8. Zinc and Cancer

PubMed has indexed more than 20,000 research studies on zinc and cancer.

Given the important role of zinc in a wide range of enzymatic reactions and physiological processes, zinc deficiency has been identified in a variety of diseases, notably cancer. In recent years, multiple meta-analyses and reviews looking at zinc levels in individual cancer types have been published, as have a plethora of primary studies demonstrating a link between low zinc levels and specific types of cancer.

In a 2023 review, the authors summarize recent evidence implicating low zinc concentrations in serum or tissues as a characteristic in a wide range of cancers.

On the basis of the correlation between low zinc levels and poor cancer outcomes, many authors have speculated that zinc supplementation could be used to reduce the risk of developing cancer. A retrospective analysis published by Hosui et al. in 2018 reported that zinc supplementation appears to maintain liver function and decrease the risk of developing hepatocellular carcinoma. A more recent study by the same group found that oral zinc supplementation decreased the risk of hepatocellular carcinoma development in patients who received direct-acting antivirals to eradicate HCV [Hosui et al. 2021]. Valenzano et al. in 2021 also reported that in Barrett’s esophagus, administration of zinc gluconate resulted in the upregulation of several tumor-suppressive miRNAs and downregulation of inflammation-inducing proteins. 

Additionally, a 2022 mini-review by Iqbal et al. noted limited evidence for a correlation between high dietary intake of zinc and a reduced risk of breast cancer, suggesting that dietary supplementation could decrease the chance of developing this malignancy. These preliminary studies suggest that there could be potential for using zinc supplementation in the clinical setting to help prevent cancer development.

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.

9. Gut Microbes and Probiotics

Conventional oncology typically intervenes after cancer develops. Dr. William Davis, a cardiologist and author of “Super Gut”, argued that addressing gut dysbiosis early can be a powerful form of prevention. “If all we do is wait for cancer to show up and then treat it with surgery, radiation, or chemotherapy, we’ve already lost half the battle,” he said. “The microbiome is a missing piece in cancer prevention.”

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.

Related: Gut Microbiome May Be a Game Changer for Cancer Prevention (Mercola)

10. Berberine

Berberine (BBR), naturally found in European barberry and tree turmeric, is an isoquinoline alkaloid, a yellow-colored, bitter-tasting vitamin. It has potential therapeutic benefits, such as anti-inflammatory, antioxidant, antimicrobial, and antitumor effects, and can be applied in the treatment of treatment of cancer, cardiovascular disease, neurological disorders, and metabolic disorders such as diabetes and obesity. 

BBR was shown to modulate the AMP-activated protein kinase (AMPK) pathway in a metformin-like way. Metformin is known to have inhibitory effects on Cancer Stem Cells.

In a 6-Year follow-up of a randomized clinical trial, published in 2025 (Cell Reports Medicine), the protective effects of berberine persist for at least 6 years after treatment cessation, with lower adenoma recurrence rate (34.7% vs. 52.1%) and lower neoplasm occurrence rate (63.4% vs. 71.0%). The authors concluded that berberine may serve as a potential long-term preventive agent against adenoma recurrence after polypectomy.

In a 2025 paper, "Berberine Inhibits Breast Cancer Stem Cell Development and Decreases Inflammation", BBR may have the potential to be used as an “Epi-Natural Compound” to prevent cancer by reducing inflammation and affecting epigenetics.

11. Quercetin

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 and a phase I clinical trial.

2022 - 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.

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.

12. Carotenoids (α-carotene, β-carotene, β-cryptoxanthin, lutein, zeaxanthin, and lycopene)

2024 Sui et al:

Previous meta-analyses of multiple studies have suggested that dietary intake and blood concentrations of carotenoids, as well as dietary supplement of certain carotenoids, play a role in reducing the risk of cancer. However, the conclusions of these studies have been subject to controversy. 

Researchers conducted an umbrella review of meta-analyses to comprehensively analyze and evaluate the evidence pertaining the association between carotenoids and cancer outcomes. We searched PubMed, Web of Science, Embase, and Cochrane Library databases of meta-analyses and systematic reviews up to June 2023. Our selection criteria encompassed meta-analyses of cohort and case-control studies, as well as randomized controlled clinical trials, which investigated the associations between carotenoids and cancer risk. We also determined the levels of evidence for these associations with AMSTAR 2 criteria. 

We included 51 eligible articles, including 198 meta-analyses for qualitative synthesis in the umbrella review. Despite the presence of moderate to high heterogeneity among the studies, dietary intake, supplementation, and blood concentrations of carotenoids were inversely associated with the risk of total cancer, and certain specific cancers of lung, digestive system, prostate, breast, head and neck, and others. Subgroup analysis also showed that individual carotenoids (α-carotene, β-carotene, β-cryptoxanthin, lutein, zeaxanthin, and lycopene) offer certain protection against specific types of cancers. However, high doses of carotenoid supplements, especially β-carotene, significantly increased the risk of total cancer, lung cancer, and bladder cancer. 

Our umbrella meta-analysis supported that high intake of dietary carotenoids as a whole food approach could be more beneficial in reducing cancer risk. Concurrently, the findings suggest that the efficacy of single-carotenoid supplementation in cancer prevention remains a subject of controversy.

Related: The Cancer Risk Reduction Protocol to reduce Risk by 95%? (Dr Justus Hope)

Can Antioxidant Supplements help Prevent Cancer?

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.

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).

Can Supplements Lead to an Increased Risk of getting Cancer?

The USPSTF found 6 randomized clinical trials (RCTs) reporting on health outcomes associated with beta carotene supplementation (JAMA 2022). Two trials conducted in persons who smoke or were exposed to asbestos in the workplace found a significantly increased risk of lung cancer with beta carotene supplementation (NEJM 1994) and beta carotene plus vitamin A supplementation (NEJM 1996).

Research from an international group of scientists and chemists also found that high levels of NR (nicotinamide riboside) could lead to an increased risk of developing cancer. A 2022 study by researchers at the University of Missouri found that taking nicotinamide riboside supplement may contribute to risks of brain cancer. The vitamin, called nicotinamide riboside, or NR for short, is a variant of B3. Taking the nutritional pill may lead to increased chances of breast cancer and brain metastasis, according to the study‘s results. Metastasis is when cancer cells spread through the body, causing multiple tumorous growths beyond an initial location.

“Some people take them [vitamins and supplements] because they automatically assume that vitamins and supplements only have positive health benefits, but very little is known about how they actually work,” Elena Goun, an associate professor of chemistry at University of Missouri said. “Because of this lack of knowledge, we were inspired to study the basic questions surrounding how vitamins and supplements work in the body.”

7. Reduce and Optimise Stress

High stress is often an overlooked factor, especially regarding its long-term effects from exposure to stressful work environments or poor economic conditions. Chronic stress leads to physiological changes such as increased heart rate and blood pressure, which raise the risk of hypertension and heart disease. It can also trigger unhealthy coping habits like poor diet, smoking, and reduced physical activity, further worsening health outcomes. Beyond cardiovascular effects, chronic stress weakens the immune system, disrupts sleep, and may cause brain changes linked to cognitive and emotional dysfunction. This cumulative effect creates a vicious cycle where stress leads to health problems that, in turn, increase stress, significantly impacting overall well-being and quality of life.

While eliminating stress entirely might be unrealistic, understanding its impact on cancer progression is crucial. Chronic stress weakens our immune system, the body's natural defense against illness, 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.

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 (2010) shows that stress hormones, such as adrenaline, can directly support tumor growth and spread.

8. Quality Sleep

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). 

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.

Recommendation: Get at least 8 hours of high-quality sleep (ensure adequate sleep hygiene). 

9. Other Cancer Prevention Strategies

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 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)

​Research published in Cancer (2024), a journal of the American Cancer Society (ACS), has further established a connection by identifying 22 pesticides consistently associated with increased prostate cancer rates.​

Avoid infections that contribute to cancer, including hepatitis viruses, HIV, and the human papillomavirus. Many are transmitted sexually or through contaminated needles. (Harvard Health)

Avoid unnecessary exposure to Radiation and EMF (ElectroMagnetic Field)

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 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.

Key Takeaways

The best way to prevent cancer is to combine a personalised menu of strategies by maintaining good overall health, like from eating a nutritious whole-food diet with lots of fruits and vegetables, avoid ultra processed foods, avoid sugar and maintaining a healthy lifestyle. 

Everyone’s situation is different, however, it is important to arm yourself with healthcare and medical knowledge that cancer doctors (Oncologists) may simply not give you.

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. 

• Diet and Lifestyle strategies should be part of a comprehensive broad multi-modal approach to cancer prevention that may also include other interventions. Each individual’s needs and responses to different approaches will vary, making it essential to consider a combination of options and several strategies for optimal outcomes. That said, there is no single miracle approach alone that can prevent all cancers for everyone.
• You could also complement your research and read more from the American Cancer Society site. The site has comprehensive information on cancer. You could read more on cancer prevention by cancer type here: http://www.cancer.gov/cancertopics/prevention
• For more information on treatment, causes and prevention, screening and research, check out this comprehensive resource page (by cancer type): https://cancer.aestheticsadvisor.com/p/cancer-types-by-system.html.
• For information on diet and lifestyle for cancer survivors, check out: I-TREAT Cancer Protocol: Diet and Lifestyle Guide For Cancer Survivors.

Disclaimer

• Although this is a comprehensive guide, please do not consider this guide as personal medical advice, but as a recommendation for use with professional providers. Consult with your doctor and discuss with her/him.
• Our aim here isn't to replace your doctors' advice. It is intended as a sharing of knowledge and information. Do take note that most strategies are not 100% protective against cancer. It's a continuous struggle between the immune system and the cancer cells. 

Read More: This article is part of the Winning the War on Cancer series.

Other diet and cancer related articles:

• Best Alternative Cancer Treatments

• Expert Explains Cancer May Be Metabolic Disease, and Shares a Cure

• Gendicine, The First Approved p53 Gene Therapy Product for Cancer: 20 Years Track Record

• Eat These Foods to Starve Cancer Cells to Death

• I-LONGEVITY Protocol: Anti Aging and Longevity Protocol (2025 Edition)

• How Vegetable Oil and Linoleic Acid Wrecks Your Health
  

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