October is Breast Cancer Awareness Month, which means it’s time to don your pink ribbon and make an appointment for your next screening.
It’s also a good time to think about other lifestyle factors that support breast health. Breast health might not be something you think about when grocery shopping or exercising, but it should be.
Breast cancer is the most common cancer among women globally, and unfortunately, rates are rising [1,2].
While medical screenings and treatments play a key role in preventing breast cancer, nutrition can also support breast health.
A balanced diet and the right supplements can help the body stay strong, boost the immune system and may even reduce the risk of cancer* [3].
Science is uncovering the effects of certain nutrients and dietary choices on breast health.
In this article, we’re going to explore some of the best vitamins for breast health and supplements that can help support overall wellness, according to research.
*Supplements are meant to complement— not replace—regular medical care, screenings or treatments for breast cancer.
The Role of Nutrition in Breast Health
Several recent studies on nutrition and breast cancer have revealed just how interconnected the two are.
For breast health, a diet rich in fruits, vegetables, whole grains and fish can provide your body with the fuel it needs to repair damaged cells, reduce inflammation and support your immune system.
These foods make up what is known as the “prudent diet,” and it’s associated with an 18% decrease in breast cancer risk [4]. This diet has also been found to reduce the risk of death after a breast cancer diagnosis [5]. On the other hand, the typical Western diet consumed by most Americans is associated with a 14% increase in breast cancer risk [4].
It’s clear that many people are not getting the nutrients they need from their diet, and this could have an impact on breast cancer risk.
Certain nutrients have been shown to specifically impact breast health. For example, a lack of vitamin D is a major risk factor in breast cancer progression [6].
In the US, over 1 in 3 adults are deficient in vitamin D, and as many as 95% of US women don’t get enough of this essential nutrient [7,8]. Antioxidants are also key to protecting DNA and preventing cancer, but many women lack critical antioxidant vitamins like vitamins C and E [8].
While food is the best source of these nutrients, sometimes it’s hard to get all the vitamins and minerals you need from diet alone.
That’s where supplements come in handy.
Highly bioavailable supplements, such as liposomal supplements, may help fill in the nutritional cracks in your diet and provide you with the antioxidants, vitamins and minerals you need to reduce the risk of illness.
Key Vitamins for Breast Health
Research has found the following nutrients to be especially important for breast health.
While eating a balanced diet is the best way to support overall health, being mindful of these nutrients and their sources can help you optimize your shopping cart!
Vitamin D
Vitamin D is one of the most researched vitamins that impact breast health—probably because so many women are deficient.
Research has shown that low levels of vitamin D may be linked to an increased risk of developing breast cancer [6]. This vitamin helps regulate cell growth and supports the immune system. Part of the immune system’s job is identifying and destroying abnormal (cancerous) cells.
The most common source of vitamin D is sunlight, but on cloudy and cold days, it can be very difficult to get enough sun exposure. Eating fatty fish and fortified foods like milk and cereals can give you a boost, but vitamin D isn’t found in most foods.
This is why vitamin D supplements are often recommended by doctors, especially in the winter.
Vitamin C
Vitamin C is an antioxidant vitamin that protects cells from damage caused by free radicals. Free radicals are unstable molecules that can harm cells and are linked to the development of cancer, including breast cancer [9].
By neutralizing these harmful molecules, vitamin C helps prevent damage to DNA and other important cell components. As you may already know, vitamin C also supports the immune system, and it has a much bigger impact than just preventing the sniffles.
It also enhances the production of white blood cells, which often drop as a result of breast cancer treatments [10].
Vitamin C can help maintain higher levels of these defensive cells, reducing the risk of infection and complications. You can find vitamin C in citrus fruits, bell peppers and berries.
For an extra immunity boost, taking a vitamin C supplement is also a good idea.
CoQ10
Coenzyme Q10 (CoQ10) is a women’s health nutrient you may not have heard of. It’s an antioxidant that protects cells from oxidative stress, preventing damage that could lead to cancer.
Unlike the other antioxidants on this list, CoQ10 is found naturally in the body. However, it decreases as you age. CoQ10 is so powerful that it’s been associated with anti-cancer effects in studies [13].
It’s also been found to improve quality of life in breast cancer patients by improving energy levels and helping reduce the negative effects of medication [14]. It can be found in foods like fatty fish and organ meats, but if that doesn’t sound like your ideal diet, you can take a CoQ10 supplement.
Curcumin
Curcumin is the active compound found in the turmeric root. This natural ingredient has been used for therapeutic purposes for centuries, and science has confirmed just how healthy it is. It’s among the most potent antioxidant and anti-inflammatory compounds.
It’s also gained attention for its potential anticancer properties, particularly in breast cancer. Multiple studies have suggested that curcumin takes several actions in the body that prevent breast cancer [15].
It’s been shown to fight cancer cells, support healthy cell division and make cancer cells less resistant to treatment. And that’s just a small introduction to the benefits of curcumin.
You can incorporate curcumin into your diet by using turmeric in cooking, but turmeric contains only a small amount of curcumin. To get an effective serving, take a curcumin supplement.
Vitamin E
Vitamin E is another antioxidant vitamin that works alongside Vitamin C to fight free radicals. It has emerged as a key nutrient for breast cancer survivors. Studies have found that getting adequate vitamin E may reduce the risk of breast cancer recurrence [11].
In addition to its antioxidant properties, vitamin E has strong anti-inflammatory effects. Since chronic inflammation is linked to a higher risk of breast cancer, reducing inflammation in the body can be an important preventive measure [12].
You can find vitamin E in foods like nuts, seeds and leafy greens. However, according to surveys, nearly 90% of US adults don’t get enough vitamin E in their diets [8].
Luckily, taking a potent daily multivitamin provides all the vitamin E you need each day.
Zinc
Zinc is an antioxidant mineral that has a big impact on the immune system. It helps the body defend against infections and repair damaged tissues, and it also plays a role in DNA synthesis and repair.
This process is important for preventing abnormal cell growth, which can lead to cancer. Zinc doesn’t stop there. It also helps regulate cell division, ensuring that new cells grow correctly and unhealthy (cancerous) cells are eliminated.
Several studies have suggested that zinc intake can reduce the risk of breast cancer, but some women don’t get enough, including pregnant women, vegans and vegetarians. Zinc primarily comes from animal products, but you can also get it from a multivitamin.
Manna Liposomal Multivitamin contains 100% of your daily zinc as well as vitamins C, E and D.
Breast Cancer Awareness: Prevention + Nutrition
During Breast Cancer Awareness Month, prioritize scheduling a screening if you haven’t had one within the past year.
But also take a moment to think about how you can introduce more vitamins and antioxidants into your diet.
The nutrients on the list above offer powerful benefits by boosting immunity, reducing inflammation and protecting your cells.
However, they’re not always easy to get each day. Nutrients like vitamin D, curcumin and CoQ10 are present in very few foods. If you don’t feel like changing your shopping or eating habits, consider incorporating Manna Liposomal Supplements into your daily routine.
Paying a little attention to your diet can go a long way in supporting a healthier future and preventing breast cancer.
Questions about the 6 best vitamins for breast health? Reach out to our customer care team at hello@manna.com! We’re here to help!
*Reminder: Supplements are meant to complement— not replace—regular medical care, screenings or treatments for breast cancer.
FAQ
The most beneficial vitamins for breast health include vitamin D, vitamin C, and vitamin E. These vitamins support the immune system, help protect cells from damage, and may reduce the risk of breast cancer.
While supplements cannot completely prevent breast cancer, certain nutrients like vitamin D, antioxidants (vitamin C, vitamin E), and curcumin have been shown to support breast health and may reduce the risk by boosting immunity, reducing inflammation, and protecting cells.
Vitamin D helps regulate cell growth and supports the immune system, which plays a role in identifying and eliminating abnormal cells, including potential cancer cells. Studies have linked low vitamin D levels with an increased risk of breast cancer.
Antioxidants, such as vitamin C and vitamin E, help protect cells from damage caused by free radicals, which can lead to cancer. By neutralizing these harmful molecules, antioxidants play a key role in reducing the risk of breast cancer.
If you have concerns about your breast health, your first point of contact should be your primary care doctor or gynecologist. They can perform an initial examination and recommend further tests or refer you to a specialist if necessary.
Sources:
- https://www.who.int/news-room/fact-sheets/detail/breast-cancer
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9038417/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10627144/
- https://breast-cancer-research.biomedcentral.com/articles/10.1186/s13058-019-1096-1
- https://www.aicr.org/resources/blog/new-breast-cancer-research-shows-importance-of-diet-and-exercise/
- https://www.cancer.gov/news-events/cancer-currents-blog/2016/vitamin-d-metastasis
- https://my.clevelandclinic.org/health/diseases/15050-vitamin-d-vitamin-d-deficiency
- https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3765596/
- https://www.breastcancer.org/treatment-side-effects/low-white-blood-cell-count
- https://pubmed.ncbi.nlm.nih.gov/36963866/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8345713/
- https://www.mdpi.com/2673-9801/4/2/8
- https://www.breastcancer.org/managing-life/diet-nutrition/dietary-supplements/known/coenzyme-q10
- https://www.mdpi.com/1999-4923/16/1/79
