What Nutrients Do Smokers Need More Of? A Guide to Nutrition for Smokers

October 1, 2025 •

2 min read

According to the National Institutes of Health, smokers need an additional 35 mg of vitamin C per day compared to non-smokers to combat increased oxidative stress. This highlights the critical question: What nutrients do smokers need more of? to mitigate the damaging effects of tobacco consumption.

Quick Summary

Smoking depletes the body of essential nutrients and increases oxidative stress. Key vitamins like C and E, along with B vitamins and certain minerals, are required in higher amounts to counteract these harmful effects. Adjusting dietary habits can help support overall health.

Key Points

Combat Oxidative Stress: Smokers face high levels of free radicals from tobacco smoke, overwhelming the body's natural antioxidant defenses.
Increase Vitamin C Intake: The recommended daily intake of vitamin C is increased by 35 mg for smokers to replenish depleted levels.
Prioritize Vitamins E and B: Smoking accelerates the depletion of vitamin E and can cause deficiencies in B vitamins like B6, B12, and folate, which increases cardiovascular risks.
Avoid Beta-Carotene Supplements: Unlike dietary sources, beta-carotene supplements have been shown to increase lung cancer risk in smokers and should be avoided.
Focus on Whole Foods: The best way to replenish nutrients is through a diet rich in fruits, vegetables, whole grains, and healthy fats, rather than relying on supplements.
Replenish Minerals: Cadmium in cigarettes depletes zinc and selenium, minerals vital for the body's antioxidant enzyme systems.

The Root of the Problem: Oxidative Stress and Nutrient Depletion

Cigarette smoke contains chemicals that cause oxidative stress and cellular damage. This overwhelms the body's natural antioxidant defense system, leading to nutrient depletion, particularly of antioxidants. Smokers may also have poorer diets, exacerbating deficiencies.

Key Nutrients Depleted by Smoking

Vitamin C: The Primary Antioxidant

Smokers often have reduced vitamin C levels because it is used to neutralize free radicals from smoke. An additional 35 mg of daily vitamin C is suggested for smokers. Vitamin C also supports other antioxidants like vitamin E.

Vitamin E: The Fat-Soluble Protector

Vitamin E helps protect cells from damage. It is depleted faster in smokers.

B Vitamins: Crucial for Metabolism

Smoking may decrease levels of B vitamins such as B6, B12, and folate, potentially increasing homocysteine levels and cardiovascular risk.

Minerals: Zinc and Selenium

Cadmium in cigarette smoke can lower zinc and selenium levels. These minerals are important for antioxidant enzymes.

Dietary Recommendations and Cautionary Notes

A nutrient-dense diet is beneficial for smokers, but quitting smoking is the most critical step for health.

Nutrient Needs for Smokers vs. Non-Smokers

Differences in nutrient needs for smokers compared to non-smokers are noted for several key vitamins and minerals. For instance, the daily recommended intake for Vitamin C is higher for smokers than non-smokers. Increased intake or focus on dietary sources is also suggested for Vitamin E, various B Vitamins, Zinc, and Folate for smokers. A table detailing these differences and focusing on dietary sources for smokers is available on {Link: ODS NIH https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/} and {Link: PubMed https://pubmed.ncbi.nlm.nih.gov/1784736/}.

Important Warning About Beta-Carotene

While beta-carotene from food is beneficial, supplemental beta-carotene may increase lung cancer risk in smokers. Smokers should get beta-carotene from food sources only.

Adopting a Healthier Dietary Pattern

Improving overall diet is important. Smokers often consume fewer fruits and vegetables. A healthier diet should emphasize:

Antioxidant-rich foods: Colorful fruits and vegetables, and green tea.
Increased fiber: Whole grains, legumes, fruits, and vegetables.
Heart-healthy fats: Omega-3s from fish and healthy oils and nuts.
Hydration: Drinking water may help remove toxins.

Conclusion

Smoking depletes essential nutrients and increases oxidative stress. While quitting is the most important action, a diet rich in vitamins C, E, B-complex, zinc, and selenium can help mitigate some damage. Prioritizing whole foods and avoiding supplements like beta-carotene is recommended. Proper nutrition supports the body, but quitting smoking is essential for better health.

For more resources on quitting smoking, visit the CDC website.

Frequently Asked Questions

Smokers need more Vitamin C because the act of smoking exposes the body to a high volume of free radicals. The body uses up its store of Vitamin C, a powerful antioxidant, much faster to neutralize this oxidative stress, leading to lower blood levels.

No, a healthy diet cannot reverse or eliminate the damage caused by smoking. Quitting is the only way to stop the harm. However, a good diet can help replenish depleted nutrients and support the body's repair processes during and after smoking cessation.

No, it is not safe. Studies have shown that high-dose beta-carotene supplements can increase the risk of lung cancer in smokers. Beta-carotene should be obtained from food sources like carrots and sweet potatoes, which are considered safe.

Smoking can lead to lower levels of B vitamins such as B6, B12, and folate. These vitamins are crucial for metabolic function, and their deficiency can lead to elevated homocysteine levels, increasing the risk of cardiovascular disease.

For most nutrients, health authorities recommend focusing on increasing intake through whole foods rather than supplements. A balanced diet rich in fruits and vegetables is the best approach. Consult a doctor or registered dietitian before starting any supplement regimen.

Some studies suggest that foods like fruits and dairy products may help reduce cravings. Additionally, staying hydrated with water and choosing healthy snacks can help keep your mouth and hands busy, distracting from the urge to smoke.

Cigarette smoke contains cadmium, a heavy metal that interferes with the body's ability to use zinc and selenium. These minerals are important for the body's antioxidant defenses, so their depletion can worsen the effects of oxidative stress.