Cancer Prevention 101: I-Prevent Cancer Protocol (2024 Edition)
Contents:
- Introduction
- Methodology
- Causes of Cancer
- Cancer and nutrition
- Quit smoking
- Body Weight and Physical Activity
- Best Cancer Fighting Foods
- Mediterranean Diet
- Vegetables (Tomato, Broccoli, Carrot)
- Olive Oil
- Dietary Fibers
- Citrus Fruits
- Nuts
- Dairy products, milk, calcium and whole-grains
- Berries
- Soy
- Beans
- Vitamins, minerals and supplements (Evidence based)
- Vitamin D3 and K2
- Vitamin C
- Turmeric (Curcumin)
- Magnesium and Molecular Hydrogen
- Fish Oil (Omega-3 Fatty Acids)
- Melatonin
- Green Tea (EGCG)
- Vitamin B2 and B3
- Quercetin
- Zinc
- Probiotics and Microbiome
- Can antioxidant supplements help prevent cancer?
- Safety considerations for nutrition, supplements and cancer
- Fasting and Cancer
- Achieve and maintain a healthy weight throughout life
- Stay away from Carcinogens
- Reduce Stress
- Sleep
- Conclusion
Introduction
Readers ask a variety of questions regarding diet, supplements and cancer prevention.While AI tools like ChatGPT, Google’s Gemini, and Microsoft’s Copilot can provide a good starting point for your inquiries, they often deliver generic answers that may lack the depth and up-to-date research you seek.
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, focusing on practical preventive strategies rather than technical theories. Our aim is to summarize relevant, updated, and practical points, providing you with a personal blueprint and resource for cancer prevention.
Actionable Strategies Based on Rigorous Research
We will analyze relevant studies, acknowledging that new research is constantly emerging. By filtering out unproven information, we have distilled the overwhelming data (over 1,000 references) into a list of actionable strategies.
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| Source: AACR Cancer Progress Report 2024 |
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.
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.
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.
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| 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):
- 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
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| Credit: FLCCC Alliance |
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.
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.  | |
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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.
Greater adherence to the WCRF/AICR recommendations was associated with a reduced risk of all cancers combined (BMC Medicine 2023).
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.
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).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.
5. Dietary Fiber
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.
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.’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.
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).
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.
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.
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.
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.
A 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.”
“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.
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.
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.
In another 2023 meta-analysis, 116 randomised controlled trials (RCTs) were analysed. The meta-analysis concluded that vitamin D reduces lung cancer mortality.
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.
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.
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.
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.
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.
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)
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.
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.
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. 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.
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.
Related: Best Molecular Hydrogen Tablets
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".
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 Treatment
Recommendation: Melatonin: 1–2 mg (extended/slow release) at night.
6. 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.
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).
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.
7. Zinc and Cancer
PubMed has indexed more than 20,000 research studies on zinc and cancer.
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.
8. 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).
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.
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.
Several clinical studies have found an association between garlic intake and a lower risk of certain types of cancer.
9. 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.
10. 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.
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).
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.
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?
Reduce Stress
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.
High stress might be one of the most overlooked factors, especially concerning the long-term impact of being exposed to a stressful job environment.
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.
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).
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)
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 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.
- Cancer prevention should be part of a multi-modal approach in order to provide the best possible outcome. The above Diet and lifestyle recommendations are proven methods to reduce your cancer risk. That said, there is no single miracle diet alone that can prevent all cancers.
- Diet and Lifestyle strategies should be part of a comprehensive 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.
- 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
The FLCCC has provided a summary protocol of the key interventions (in order of priority) you can take in order to prevent cancer (Chapter 3: ROLE OF REPURPOSED DRUGS AND METABOLIC INTERVENTIONS IN TREATING CANCER):
- Quit smoking.
- Reduce or limit the use of alcohol.
- Lose weight: adopt a healthy diet, manage insulin resistance, and follow a time-restricted eating plan. OneDayMD view: If you have cancer and you are under weight, this is not for you.
- Avoid processed food and processed vegetable oils.
- Avoid sugary beverages and pure fruit juices.
- Limit consumption of red meat to no more than 3 portions/week.
- Vitamin D3: 5000 u/day and adjusted according to vitamin D3 level.
- Omega 3 fatty acids: 2-4 g/day.
- Green tea catechins: 500-1000 mg/day. Green tea extract should be taken during/after a meal, rather than on an empty stomach.
- Melatonin: 0.75–5 mg (extended/slow release) at night.
- Metformin: Metformin should be considered in anyone at high risk of cancer, whether their risk extends from diabetes, pre-diabetes, insulin resistance, chronic viral infection, smoking, or genetics. Requires doctor’s evaluation, approval, and prescription. (Suggested dose ranges from 250-2000 mg daily.) OneDayMD view: If you are not at 'high risk', stick to intervention no. 3.
- Regular aerobic exercise and resistance training 30 minutes/day (walking, home strength training, etc.).
- Reduce stress (meditation, yoga, mindfulness exercises, etc.).
- Get at least 8 hours of high-quality sleep (ensure adequate sleep hygiene).
- Avoid known carcinogens.
Cancer Care: The Role of Repurposed Drugs and Metabolic Interventions in Treating Cancer
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:
- Gendicine, The First Approved p53 Gene Therapy Product for Cancer: 20 Years Track Record
- I-LONGEVITY Protocol: Anti Aging and Longevity Protocol (2024 Edition)
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