The Wellness Advisor sat down with Lynn Laboranti, our Wellness Expert, to find out how vitamins and supplements can help you if you do smoke, and help you to stop smoking if you are trying to quit.

Wellness Advisor: What vitamins does smoking deplete from your body, and why?

Lynn Laboranti: We know that infection and stress deplete certain nutrients from the body, specifically vitamin C. Smoking is a chemical stress that seems to increase turnover of vitamin C in the body, leading to lower concentrations of vitamin C in the blood. Studies also suggest that smoking may affect the absorption of calcium, resulting in accelerated bone loss.

WA: How much do I have to smoke for those vitamins to be depleted?

Laboranti: Vitamin C is a water-soluble vitamin that is depleted rapidly from the body, and smoking, in general, causes vitamin C concentrations in the body to become depleted. It has been determined that smokers should consume at least 100 mg of vitamin C daily, to meet their daily vitamin C requirements. The study I mentioned before on smoking and intestinal calcium absorption found that it was at least 20 cigarettes per day which showed a reduced calcium absorption.

WA: What supplements should I be taking?

Laboranti: Smokers should supplement with vitamin C--at least 250-500 mg per day--a powerful antioxidant to help protect the body`s cells. Also, the antioxidant, vitamin E--400 IU per day--is recommended since it works well as an antioxidant cocktail with vitamin C. Additional calcium is also recommended, up to 1,000 mg per day, especially for women. As women age and estrogen levels decrease, calcium is especially important to prevent bone loss which could lead to Osteoporosis can also occur in men, but is more prevalent among women.

WA: If I cut down on my smoking, will the vitamin depletion caused by smoking end?

Laboranti: Cutting down on smoking will help reduce further vitamin and mineral depletion. However, stores may already be low and need to be replaced. Taking a multivitamin supplement daily can help ensure you`re meeting your nutrient requirements. Vitamin C has additional benefits as an antioxidant and additional calcium can help ensure good bone health.

WA: I am trying to quit, but find it really hard. Where can I get help?

Laboranti: While trying to cut down on your smoking, or reduce the number of cigarettes you smoke per day, you can try and seek out a support group--whether in your local area or on-line--for additional support. Tell your family and friends you are trying to quit and ask for their support. Also, ask other smokers not to offer you cigarettes, and preferably not smoke in your presence. Try to avoid situations in which there are smokers. You can keep a chart on how you are reducing the number of cigarettes smoked each day to keep you motivated. To reduce cravings, nicotine skin patches and gum are available without a prescription, which may also help. Good luck!