Table of ContentsView AllTable of ContentsSmoking and Free RadicalsAntioxidantsEssential Vitamins for SmokersFrequently Asked Questions

Table of ContentsView All

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Table of Contents

Smoking and Free Radicals

Antioxidants

Essential Vitamins for Smokers

Frequently Asked Questions

As of Dec. 20, 2019, thenew legal age limit is 21 years oldforpurchasing cigarettes, cigars, or any other tobacco productsin the U.S.

Cigarette smokeis a toxic blend of poisons and cancer-causing chemicals that put virtually every internal organ at risk when people smoke. It creates an abundance of free radicals that can cause cellular damage and depletes essential vitamins and minerals in our bodies.

Many people wonder whether there are vitamins for smokers that could help fight this free radical damage. This article discusses how smoking depletes vitamins in the body and whether taking vitamins might help repair this damage.

At a GlanceCigarette smoking increases the generation of free radicals in the body, which can predispose to tissue damage resulting inconditionsfrom heart disease to cancer. Antioxidants such as vitamin C and vitamin E are part of our body’s defense system, acting to neutralize free radicals before they can do their damage.Sadly, these vitamins are also depleted in people who smoke, resulting in a bad combination—more free radicals with fewer antioxidants to fight them. It appears that dietary sources are preferred over supplements, with some studies on supplements of both vitamins showing little effect.

At a Glance

Cigarette smoking increases the generation of free radicals in the body, which can predispose to tissue damage resulting inconditionsfrom heart disease to cancer. Antioxidants such as vitamin C and vitamin E are part of our body’s defense system, acting to neutralize free radicals before they can do their damage.Sadly, these vitamins are also depleted in people who smoke, resulting in a bad combination—more free radicals with fewer antioxidants to fight them. It appears that dietary sources are preferred over supplements, with some studies on supplements of both vitamins showing little effect.

Cigarette smoking increases the generation of free radicals in the body, which can predispose to tissue damage resulting inconditionsfrom heart disease to cancer. Antioxidants such as vitamin C and vitamin E are part of our body’s defense system, acting to neutralize free radicals before they can do their damage.

Sadly, these vitamins are also depleted in people who smoke, resulting in a bad combination—more free radicals with fewer antioxidants to fight them. It appears that dietary sources are preferred over supplements, with some studies on supplements of both vitamins showing little effect.

Cigarette smoking speeds up the production of free radicals in your body. These free radicals cause damage to cells that can eventually lead to cancer and other diseases.

What Are Free Radicals?Free radicals are atoms or molecules that have an odd number of electrons.Molecules do not like to be in this state (they are much happier when they have a pair of electrons), which makes them very unstable.

What Are Free Radicals?

Free radicals are atoms or molecules that have an odd number of electrons.Molecules do not like to be in this state (they are much happier when they have a pair of electrons), which makes them very unstable.

Free radicals travel around the body looking for an electron to grab from other molecules so that they can stabilize their energy. Depending on where they find the electron they need, they can wreak havoc on healthy tissue.

When they interfere with collagen, they cause the notorious “smoker’s wrinkles.” When they encounter blood vessels, they can damage the blood vessel lining, setting the stage for a heart attack.

And when the source becomes DNA in the cells of our bodies, damage (gene mutations) may occur. It is this accumulation of gene mutations that is responsible for the formation of a cancer cell.

How Smoking Ages Your Skin

How Antioxidants Fight Free Radicals

Science has identified upwards of 4,000 antioxidants, some of which are produced in the human body naturally.Others come from the foods we eat.

Vitamins also act as a defense against free radicals. They help to neutralize free radicals to prevent or minimize damage. Smoking depletes these shields, making it easier for free radicals to damage the body.

Two important antioxidant champions are vitamin C and vitamin E. They help fight off inflammation and toxins in the body and are critical for a healthy immune system.

When there are too many free radicals and not enough antioxidants in the body, a condition known as oxidative stress occurs.This is thought to play a part in the development of a whole host of diseases, including cancer and heart disease.

It is important to recognize thatvitaminsare not enough to prevent or reverse the damage from free radicals and the other harmful effects of smoking. However, making sure you are getting certain important vitamins may have somebeneficial effects.

Vitamin C

Vitamin C is a water-soluble vitamin. Unlike fat-soluble vitamins, the body is unable to store water-soluble vitamins and must get them daily from the foods we eat.

Vitamin C is needed to make collagen, a protein responsible for growing and repairing cells that produce everything from skin to muscle and from ligaments to blood vessels.It helps keep the immune system strong and reduces blood sugar. It also has the unique quality of being able to help with the regeneration of other antioxidants such as vitamin E.

Studies have found that people who smoke, and those who are exposed to secondhand smoke, have reduced amounts of vitamin C in their bodies. It’s thought that smokers require 35 mg more vitamin C daily than non-smokers.

Food Sources of Vitamin CVitamin C can be found in all fruits and vegetables. Excellent sources of vitamin C include:CantaloupeWatermelonCitrus fruitsBlueberries, cranberries, strawberries, raspberriesCranberriesStrawberriesRaspberriesTomatoesBroccoliBrussels sproutsPotatoes (both sweet and white)

Food Sources of Vitamin C

Vitamin C can be found in all fruits and vegetables. Excellent sources of vitamin C include:CantaloupeWatermelonCitrus fruitsBlueberries, cranberries, strawberries, raspberriesCranberriesStrawberriesRaspberriesTomatoesBroccoliBrussels sproutsPotatoes (both sweet and white)

Vitamin C can be found in all fruits and vegetables. Excellent sources of vitamin C include:

Vitamin E

Vitamin E is fat-soluble and is stored in the liver and fat deposits in the body. This means that you do not necessarily need to get vitamin E in your diet every day, but dietary intake is important to maintain your body’s supply. Vitamin E is an important nutrient that helps build red blood cells and bolsters the immune system to fight off viruses and bacteria.

Like vitamin C,smoking appears to increase vitamin E requirements. Unfortunately, research has not confirmed that vitamin E supplements actually help to prevent cancer, heart disease, or symptoms of aging.In fact, taking more than 400 IU per day of vitamin E may increase certain kinds of heart disease, and increase overall mortality.

Food Sources of Vitamin ENuts, such as hazelnuts, peanuts, and almondsVegetable oils, such as safflower, wheat germ, corn, and sunflowerGreen leafy vegetables such as spinach and broccoliSeeds, such as sunflower seedsBreakfast cereals that have been fortified with vitamin E

Food Sources of Vitamin E

Nuts, such as hazelnuts, peanuts, and almondsVegetable oils, such as safflower, wheat germ, corn, and sunflowerGreen leafy vegetables such as spinach and broccoliSeeds, such as sunflower seedsBreakfast cereals that have been fortified with vitamin E

Other Antioxidants

A 2018 study found that high-dose omega-3 fatty acid supplementation could potentially help reduce cigarette cravings and oxidative stress.

Considering Quitting

Frequently Asked QuestionsWhile no vitamin can prevent or eliminate the hazards of smoking, getting enough vitamins C, vitamin E, and other antioxidants may be helpful.Some research has found that taking large amounts of beta-carotene supplements may increase the risk of lung cancer in individuals who have smoked or who have had asbestos exposure.However, getting beta-carotene from dietary sources is safe and may lower your risk of cardiovascular disease and some types of cancer.

While no vitamin can prevent or eliminate the hazards of smoking, getting enough vitamins C, vitamin E, and other antioxidants may be helpful.

Some research has found that taking large amounts of beta-carotene supplements may increase the risk of lung cancer in individuals who have smoked or who have had asbestos exposure.However, getting beta-carotene from dietary sources is safe and may lower your risk of cardiovascular disease and some types of cancer.

When Is the Best Time to Take Vitamins?

14 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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