By: Dr. LaFarra Young, MD
October is Breast Cancer Awareness Month, and it’s a great time to ask some important questions about our health. Many of us wonder whether the supplements we take are truly helping our bodies. There’s a lot of information out there about supplements, especially when it comes to breast cancer prevention. Some are thought to be helpful, while others might actually do more harm than good.
Let’s break down which supplements are supported by research and which ones you might want to be cautious about. After all, the goal is to support your breast health, not put it at risk.
What Supplements Can Help Support Breast Health?
1. Vitamin D
We all know how refreshing a little time in the sun can be, but did you know that Vitamin D is also important for lowering the risk of breast cancer? Many women have low levels of vitamin D, which research suggests may increase breast cancer risk.
- How It Helps: Vitamin D helps keep your immune system strong and supports your body in controlling cell growth. Studies have shown that low levels of this vitamin are linked to higher cancer risks.
- How to Get It: You can get vitamin D from sunlight, but if you’re stuck indoors a lot (like many of us), you can also find it in foods like salmon or fortified milk. Taking a supplement is another option, but the key is moderation—aim for about 600 IU per day.
2. Omega-3 Fatty Acids
When it comes to superfoods, omega-3 fatty acids, found in fatty fish like salmon, do more than just support heart health—they may also help protect against cancer. These healthy fats have some impressive benefits, particularly in fighting inflammation, which plays a role in cancer development.
- How It Helps: Omega-3s are known to boost your immune system and reduce inflammation. I’ve found that adding them to your diet not only supports overall health but could also enhance your body’s natural defenses against inflammation.
- How to Get It: You can get omega-3s from eating fish like salmon, walnuts, and flaxseeds. If you’re not a fish fan, omega-3 supplements are a good alternative.
3. Turmeric (Curcumin)
Curious about why turmeric is considered a super spice? This bright yellow spice, containing curcumin, has been used for centuries to fight inflammation.
- How It Helps: Research shows that curcumin may block cancer cells from multiplying and even help kill certain cancer cells, including those involved in breast cancer. Adding turmeric to your daily meals, whether in a smoothie, soup, or juice, can be a simple yet powerful way to support your health.
- How to Get It: You can sprinkle turmeric into your dishes or take it as a supplement. A little goes a long way when it comes to fighting inflammation!
4. Selenium
Here’s a nutrient that doesn’t always get as much attention: selenium. It might not be top of mind, but selenium acts like a bodyguard, helping your body fight off harmful chemicals called free radicals.
- How It Helps: Studies suggest that selenium can reduce the risk of certain cancers by helping your body get rid of these harmful free radicals. Plus, it boosts your immune system.
- How to Get It: Brazil nuts are an amazing source of selenium—just one or two a day will give you what you need. The recommended amount is about 55 mcg per day, so stick to that.
What to Be Careful About
While some supplements are helpful, others can be harmful, especially if taken in large amounts. It’s always a good idea to stay informed and consult your doctor before adding anything new to your routine.
1. Vitamin E
You’ve likely heard that Vitamin E is great for skin and cell health, but taking too much can increase the risk of certain cancers, like prostate cancer in men.
- How to Get It Safely: I recommend sticking to foods like almonds, sunflower seeds, and spinach to get your vitamin E. If you choose to take a supplement, make sure you don’t exceed the recommended daily amount (8–10 mg).
2. Beta-Carotene
Beta-carotene, the antioxidant found in carrots and other orange vegetables, is essential in food form. However, beta-carotene supplements have been linked to an increased risk of lung cancer, especially in smokers.
- How to Get It Safely: Stick to eating carrots and leafy greens rather than taking beta-carotene supplements. The natural form is always the safer option!
As a physician and health coach with a personal history of autoimmune disease, I’ve seen firsthand how adopting a diet rich in anti-inflammatory foods like turmeric and ginger can have profound benefits. Personally, I’ve experienced reduced joint pain and lower levels of inflammation. In my coaching practice, I’ve found that when clients incorporate these powerful foods into their diets, they often notice improvements in their energy levels and overall well-being. These foods may not be a cure-all, but they have certainly been shown to support your health in meaningful ways.
A Juice Recipe to Support Breast Health
Since we’re talking about nourishing your body, here’s a refreshing juice recipe that’s packed with nutrients like turmeric and ginger, which help reduce inflammation and support breast health.
Carrot, Turmeric, and Ginger Juice
Ingredients:
4 medium carrots
1-inch piece of fresh turmeric root
1-inch piece of fresh ginger root
1 green apple
1/2 lemon (optional, for extra vitamin C)
Directions:
Wash all ingredients thoroughly.
Peel the turmeric and ginger.
Run everything through your juicer.
Pour into a glass and enjoy!
Benefits:
Carrots provide beta-carotene, which supports immune function and fights free radicals.
Turmeric helps reduce inflammation and may block cancer cells from growing.
Ginger is great for lowering inflammation and boosting your immune system.
Green Apple adds a touch of sweetness while offering antioxidants for overall health.
If you’re thinking about adding a new supplement to your routine, it’s always a good idea to talk to your doctor first—especially if you have a history of cancer or are currently undergoing treatment.
Let’s keep working together to take care of our health and make every day a step toward better well-being!
—
LaFarra Young, MD
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