Diet and Cancer page 3

Vitamin D

Vitamin D is difficult to obtain from dietary sources because few foods have any significant amounts of it. Although the best way to get your vitamin D is exposure to sunlight, this should be done in moderation because of the skin cancer risk it increases for some and because sun burns have been linked to increased skin cancer in general. Fair-skinned people and/or those with many moles (birthmarks) should limit their exposure to the sun significantly because it may increase melanoma risk for them. For these reasons, we recommend that adults take 1,000-2,000 IU of vitamin D every day. People with little sun exposure or those with dark skin probably need doses in the upper end of the range or even more.

There are different forms of vitamin D, of which D3 is the most beneficial. If you take a vitamin D supplement, make sure it is the of D3 form. Extremely high doses of vitamin D can be toxic. However, toxicity starts at very high levels. It has been shown to be safe at levels of up to 2,400 IU per day, although it is believed to be safe upto 10,000 IU per day. Until more studies are done on the actual level of toxicity, don't exceed 2,000 IU by too much. Toxicity symptoms include headache, dizziness, nausea, loss of appetite, drymouth and vomiting, but you would have to be taking really excessive amounts.

Vitamin B12

We recommend 500 mcg (micrograms, not milligrams) of vitamin B12 per day. If you are taking folic acid supplements or if you are a vegetarian, you should definitely take supplemental vitamin B12, probably more than 500 mcg.

Selenium

We recommend that adults take 200 mcg (micrograms, not milligrams) of selenium supplements each day. Since you probably can't get enough selenium from dietary sources, a supplement of this important mineral is definitely in order. Some researchers go as far as recommending 400 mcg, but we believe that 200 mcg is enough. Selenium might just be the best investment you can make in a supplement since it is so inexpensive all the while being so powerful.

We recommend either of the two organic forms of selenium, selenomethionine or yeast selenium, instead of the mineral version, selenite, because it is easier to absorb. It is better to not take selenium together with zinc supplements because zinc may block the absorption of selenium.

As far as dietary sources of selenium, we recommend Brazil nuts, garlic and onions because of their high selenium-content. Older men should especially take selenium supplements because as we get older we start having lower selenium levels in our blood.

Excessive doses can be toxic. Toxicity can start when people take over 1,000 mcg daily. The symptoms include nausea, vomiting, depression, irritability, nervousness, skin rashes and loss of hair and fingernails. If you have any of these symptoms you should consult with your physician.

Alpha-lipoic acid

ALA raises the levels of several important antioxidants, including glutathione, that we know protect against cancer. We recommend 100-200 mg in supplement form per day. Dietary sources include spinach, broccoli, lean beef, Brewer's yeast, and certain organ meats.

Zinc

Zinc is another one of those important minerals that you can't get enough of from dietary sources. Supplements are definitely in order here. Most adults should take 20-40 mg of zinc each day, but should try not to take it together with selenium because it can block the absorption of selenium. It is better not to take it with food since some foods, especially soy, beans and certain grains, can limit its absorption. If you are taking NAC (see below), you will probably require an amount near the upper limit of the range we recommend because NAC reduces zinc levels.

Coenzyme Q10 (CoQ10)

CoQ10 must be taken in supplement form to obtain protective levels. This is an expensive supplement, but it is also one of the supplements that can extend your life the most. Most people should take 50-100 mg each day for general protection. Those with heart disease or that have a higher risk for heart disease should take 100-200 mg and maybe even more. People over age 50 should take 100-300 mg depending on their general health. Because it is dissolves in fat, it should be taken with food for better absorption.

If you are takin statin drugs, such as Lipitor, you should probably take high doses of CoQ10 because these drugs lower your CoQ10 levels. If you are taking these drugs, it is probably because you are at risk for heart problems, meaning that you probably need more CoQ10 than the average person. If this is the case, make sure you are taking high doses of this important coenzyme.