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Trying to quit smoking? Here are five of the best vitamins and minerals to help you through it

We all know that smoking is a harmful habit that can damage your health in lots of ways. Not only can it significantly increase your risk of cancer, but also lead to heart disease, lung diseases and other chronic conditions. Additionally, smoking can deplete your body of vitamins and minerals that are essential for your health and wellbeing.

The silver lining is that there are some natural ways to ease the challenges of quitting while aiding your body's recovery. One of them is to take vitamins that help replenish the nutrients smoking has robbed from you and boost your immune system, energy levels and mood.

Vitamins to take when quitting smoking

Here are five of the best vitamins and minerals to take if you are trying to stub out the cigs for good.

1. Vitamin C

Vitamin C is an essential nutrient that can be beneficial for smokers trying to quit as it aids the reparation of cells and helps maintain a strong immune system. Smokers tend to have lower vitamin C levels than non smokers, requiring an extra 35 mg daily. However, merely taking supplements may not address other smoking-related risks such as heart disease, therefore it’s advisable to maintain a diet high in vitamin C alongside other healthy lifestyle changes while attempting to quit.

Vitamin C can be found in:

Citrus fruits
Berries
Tomatoes
Broccoli
Brussels sprouts
Potatoes

2. Vitamin E

Vitamin E, known for its antioxidant properties, may alco be beneficial for people trying to quit smoking. It helps prevent oxidative damage caused by nicotine, which leads to scar formation on arterial walls. This vitamin also supports red blood cell formation and boosts the immune system, helping combat viruses while potentially mitigating the stress smoking imposes on the heart.

Vitamin E can be found in:

Sunflower seeds
Nuts
Vegetable oils
Peanut butter
Avocado
Mango
Leafy greens

3. Zinc

Zinc is crucial for immune function and the production of collagen and dopamine. Smokers may experience reduced zinc levels due to its interaction with copper, which tends to be present in higher levels in the blood of those who smoke.

Zinc can be found in:

Oysters
Bananas
Seeds
beef
Shellfish
Chickpeas

4. Vitamin B12

B12, a water-soluble vitamin, plays a crucial role in various bodily functions such as red blood cell formation and nerve function. Smoking can hinder B12 absorption due to increased blood cyanide levels, potentially leading to lower levels in smokers, causing symptoms like fatigue and memory loss. By including B12 in their diet, smokers may find their energy levels are improved, along with cognitive function, mood and nerve health – all great for helping to tackle cravings and withdrawal symptoms.

B12 can be found in:

Fish
Poultry
Eggs
Dairy products
Cereals
Soy milk

5. Vitamin D

Vitamin D offers protection to the lungs from the damage caused by smoking and can slow the decline in lung function over time. It's known for its anti-inflammatory properties and potential to support smokers' immune systems as they go through their quitting journey.

Vitamin D can be found in:

Oily fish
Egg yolk
Cheese
Oranges
Mushrooms
Cereals

Trying to quit smoking?

Quitting smoking is one of the best things you can do for your health. When you finally kick the habit, the short and long term benefits are huge. That said, we know it’s not easy and you may need some extra support to stub the cigarettes out for good. This is where LiveWell Dorset can help. Register with us today and we'll talk you through a range of options including coaching, face-to-face support from your local pharmacy, a pack of nicotine gum and patches through your door, a vape starter kit or a day-long session at an Allen Carr Easy way stop smoking seminar.

We've helped thousands of people across Dorset live happier, healther lives and we'd love to help you too!

Hannah
It's lovely to have a nice long walk with my dad; to notice and to think 'thank goodness, smoking is behind me.'

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How does this work?

The tailored approach LiveWell Dorset uses to come up with solutions to the things that are stopping us achieving our goals, is based upon work done by University College London developing the COM-B model of behaviour change. In this model, all behaviour is influenced by understanding a person’s capability to change, their opportunity to change and their motivation to change. By understanding which of these is the biggest barrier to change, we can tailor support accordingly. This model of behaviour change is at the centre of the support we offer, online and in person.

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