Smoking is the leading cause of preventable death in the United States. According to the American Lung Association, there are over 600 types of ingredients in tobacco smoke, which creates more than 4,000 more chemicals once the cigarette is burned. Toxins from smoking form damaging free radicals in your body, which impacts how you become physiologically addicted to smoking. Although quitting is not necessarily an easy process, it comes with significant health benefits and options for support. Vitamins and nutrition changes can help curb your cravings and improve your health.
Vitamins C and E
Maintaining a healthy immune system is significant for repairing your body after years of smoking. Vitamins C and E are composed of antioxidants, which protect your body from the toxins found in nicotine and tobacco products. Increasing your daily intake of vitamin C can boost the immune system as well as reduce the amount of stress your body experiences during withdrawals from smoking. The average daily dose for vitamin C to maintain health is 70 to 90 mg; however, in helping with smoking cessation, doses up to 2,000 mg can be taken with physician supervision. Doses exceeding 2,000 mg may lead to adverse effects. Vitamin E dosage during smoking cessation is 22 to 50 international units, or IU, daily, which is taken as a supplement or through eating foods such as eggs, nuts or yams. Obtain physician consent before using higher doses of vitamin E.
Vitamin A
Vitamin A and related derivatives referred to as carotenoids are important for keeping the lining of the lungs intact, which is a factor for those who have quit smoking and are trying to live healthier. Vitamin A is abundant in orange, yellow and green-colored vegetables as well as animal-based foods. To protect your respiratory tract, lungs and immune system, get plenty of natural vitamin A in your diet or talk with your physician about taking a supplement. The daily allowance for vitamin A is 700 to 900 IU, notes the Office of Dietary Supplements.
B Vitamins
The B vitamins comprise the largest group of vitamins and serve the purpose of maintaining overall physical and mental health. Individually, each B vitamin has a specific role in health. In smoking cessation, taking a B-complex vitamin can help decrease the irritability, cravings and anxiety associated with withdrawal from smoking. The B vitamins are also important for regulating your immune system and for promoting energy and the metabolic process of other vital nutrients. During the initial withdrawal from smoking, an increase in appetite that may lead to weight gain can become a deterrent to staying smoke free. The B vitamins help regulate your metabolism in order to better process carbohydrates, fats and proteins. Take a standard B complex vitamin and follow package labeling. Consult your doctor for medical clearance.
Multivitamin
In the event of imbalanced nutritional habits during smoking cessation, consider taking a multivitamin. Several vitamins and minerals essential to your body require replenishing in order to improve your health after smoking. Eating five to nine servings of fruits and vegetables daily supplies your body with most nutrients; however, this is not always possible when you are trying to focus on quitting smoking. Multivitamins contain iron, zinc and selenium, which are important for protecting against infections when your immune system is compromised. Take a standard over-the-counter multivitamin and follow package labeling.
References
- Holistic Online: Alternative and Complementary Medicine for Immunity
- University of Maryland Medical Center: Vitamin E
- MotherNature.com: Damage Control While Kicking the Habit
- Stop Smoking Today: Nicotine Withdrawal
- American Lung Association: Stop Smoking
- Office of Dietary Supplements: Vitamin A and Carotenoids
