By David Blyweiss, M.D.
Often the media, and even health professionals like me, get caught up in reporting on the latest and greatest antioxidants. Indeed, I’ve recently written columns on alpha lipoic acid, glutathione, pycnogenol, resveratrol and more. But just because an antioxidant is “new” or is currently in the media spotlight, we shouldn’t forget about the tried-and-true nutrients of yesteryear.
I was reminded of this the other day while reading the latest online issue of Cancer Causes & Control. I came across a study review on the benefits three particular antioxidants have on the risk for colon cancer. What were these wonder nutrients? Our old friends, vitamins A, C and E.
It turns out that taking a multivitamin containing vitamins A, C, E and folate—something I urge all of my patients to do—is linked to a significantly lower risk of colon cancer. How significant? According to the Harvard team who conducted this review, routinely taking this powerhouse trio could reduce risk by up to 30 percent.
Of course, over the years, naysayers have repeatedly tried to discount the benefits of these particular nutrients. Back in 2007, a controversial meta-analysis published in the Journal of the American Medical Association linked antioxidant supplements to all-cause mortality. The study repurposed data from 68 randomized clinical trials with 232,606 participants, and found a 16 percent increase in mortality risk from popular antioxidants such as vitamins A, C and E, and beta-carotene. Fortunately, another group of researchers took a closer look and came to a very different conclusion. In fact, the re-analysis discovered that 36 percent of the trials showed less mortality among the vitamin-takers and 60 percent that showed no effect on mortality at all.
Based on this new review, it looks like these well-known nutrients offer even more benefit. The Harvard researchers analyzed data from 13 cohort studies involving more than 650,000 participants. Their conclusion?
Taking supplemental A, C and E provides distinct protection against this potential killer. And taking these three nutrients in conjunction with a multivitamin appeared to lower risk even more.
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What is it about these three vitamins that make them such potent weapons against colon cancer? According to the study authors, vitamins C and E have the ability to break free radical chain reactions and act as electron donors to lessen the damage these misbehaving molecules can have on cells. However the researchers concluded that the reported inverse associations with vitamin C and E intakes could be also due to the vitamins’ high correlations with folate intake—which has a similar inverse association with colon cancer.
How can you reap these anti-cancer benefits? Here is my prescription for a healthy colon:
- For maximum antioxidant protection, take 25,000 IU of vitamin A (as beta carotene), 2,000 mg. of vitamin C and 800 IU of vitamin E (look for a mixed tocopherol supplement rich in gamma tocopherol).
- Folic acid can significantly reduce the risk of colon cancer. Take 800 mcg. per day.
- Add a daily dose of a full-spectrum whole foods liquid multivitamin-multimineral.
- Eat a diet rich in high-fiber fruits, vegetables and whole grains. Research from Harvard and Brigham and Women’s Hospital confirms that dietary fiber lowers the risk of colorectal cancer. Strive to eat 25 to 40 grams of fiber daily. If that sounds like a lot, keep in mind that our ancestors ate over 100 grams of fiber daily!
- Since studies have recently linked red meat and saturated fat consumption to an increased risk of colon cancer, limit your consumption of these foods.
- A lack of water contributes to inflammation, irritation, diverticulitis, constipation, hemorrhoids, and yes, colon cancer. Make sure you are well hydrated by drinking at least 64 ounces of purified water daily. Adding one to two cups of antioxidant-rich green tea a day can also prove protective if you have a family history of colon cancer.
References:
Biesalski HK. Reexamination of a Meta-Analysis of the Effect of Antioxidant Supplementation on Mortality and Health in Randomized Trials. Nutrients. 2010;2: 929-949.
Bjelakovic G. Mortality in Randomized Trials of Antioxidant Supplements for Primary and Secondary Prevention: Systematic Review and Meta-analysis. Journal of the American Medical Association. 2007; 297: 842-857.
Park Y. Intakes of vitamins A, C, and E and use of multiple vitamin supplements and risk of colon cancer: a pooled analysis of prospective cohort studies. Cancer Causes & Control. September 2010. Published online ahead of print.
