0800 840 1628 • Monday - Friday 9am - 6:30pm

Contact Us

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!

Read more:



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

View full story

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.

Your Favourites?

or register, to favourite activities that you want to try.


Is this the first time that you've used our services, or have you already registered with us? To allow us to best serve you, please confirm whether you're new to LiveWell Dorset, or if you've spoken to us before and may have an existing account.

Welcome back, it's good to hear from you again!

To speak to one of our dedicated team and get the help you require please request a call back. All call backs from this service are free of charge to both landlines and mobile.

Request a Call Back

Do you provide your consent to share your information with the LiveWell Dorset team – part of Public Health Dorset ?

When you register with LiveWell Dorset, we ask you some questions about you and your health (how much you smoke, how active you are, how much you drink and how much you weigh). We store that information and use it to shape our service offer to you – such as the advice we give or the extra services we connect you to. The only people who will see this information will be those involved in the delivery of the service and management of the data. If you would like to use extra services (such as slimming clubs and pharmacies) we have to share this information with them. For us to be able to put you in touch with these services, we must have your consent to share that information with the service (we’ll ask for that later, when if you sign up for extra services).

Before we can sign you up any further, we need to know:

  • You're happy for your personal information to be shared with LiveWell Dorset.
  • You understand what information may be shared and why, and that at times, our contact to you may be supported by technology partners, who have the same data protection standards and safeguards as we do
  • You acknowledge that you can withdraw your consent at any time by informing LiveWell Dorset.
  • You understand that if you do not give consent or withdraw consent then it could be difficult for us to connect you some of the services we offer.

If you require any more information to help you make your choice then please contact the LiveWell Dorset team on 0800 840 1628. All telephone conversations at LiveWell Dorset are recorded for quality and training purposes, and stored whilst you are registered as active within the service.

Yes I consent

Sorry we can't continue at the moment

Unfortunately we need your permission to store your personal information to help us to assess the best support we could provide or signpost you to. If at any stage you change your mind and are happy to provide your personal information please come back and visit us again.