How does smoking affect vitamin requirements?

Smoking significantly increases our need for vitamins – that’s a fact. Almost twice. But what follows from this and what consequences does it have for the body? This is what our information is about today.

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Smoking and vitamins: who will win?

Smoking increases our need, first of all, for vitamins A and group B (in particular, B12, B1, B6). And especially for vitamin C, without which almost no metabolic process can take place. For example: a smoker needs to take twice as much vitamin C as a non-smoker.

And those who, in addition to tobacco, also indulge in alcohol, need to remember that the very necessary vitamin B6 is completely washed out and removed from their body.

What to do?

There are more bananas that will help smokers and those who like to drink to replenish the lack of vitamin B6. Or take a vitamin complex with this vitamin in the composition.

Why does a person smoke?

Because it requires nicotinic acid. And the easiest way to get it is from cigarettes. The thing is that tobacco during the oxidation process (when the cigarette burns) is converted into nicotinic acid necessary for the body. This is the same vitamin PP that helps a person fight skin diseases.

Where else can you get nicotinic acid?

Of the vitamins, which can be presented in the form of tablets, pills or injections. There are also nicotine patches, which can be stuck to the skin and thus saturate the human body with nicotinic acid, or vitamin PP.

This reduces the urge to smoke and get this vitamin through the lungs.

Nicotinic acid can also be taken from food. For example, from whole grain bread (preferably rye flour), as well as from cereals, tea, carrots (yes!), porcini mushrooms, but not raw or boiled, but dried. Potatoes also contain a lot of nicotinic acid. And from drinks, this is tea - black or green.

How much nicotinic acid does a smoker need?

From 15 to 30 mg per day. For a non-smoker - almost half as much. When a person gets nicotinic acid from food and vitamins instead of cigarettes, the need for it gradually decreases. Then its dosage can be reduced.

What products will help you get vitamin PP (nicotinic acid) in the required amount? This is the following huge diet per day (the daily dose of acid can be replaced by only 1 of these products):

• Milk – 25 liters
• Beef liver – 300 grams
• Eggs – 100 pieces
• Black bread – 1 kg
• Carrots – 2.5 kilograms
• Potatoes – 2.5 kilograms
• Beef meat - 800 grams
• Black tea (dry) – 100 grams
• Green tea – 50 grams (dry)

What foods increase the need for nicotine?

This is milk, bread with sausage, coffee, sour cream and cottage cheese, taken together, ice cream. If you eat these products for a long time, the concentration of nicotinic acid in the body decreases, and a person needs it more than before. Then he takes up the easiest way to get vitamin PP - smoking.

How to reduce the need to smoke?

It is necessary to get enough nicotinic acid, but not from cigarettes, but from other sources. You can't quit smoking right away - a person will start to suffer from withdrawal symptoms and will still smoke to satisfy his need for nicotine. Otherwise, he will develop vitamin deficiency, which still needs to be treated.

• Step 1. You need to normalize your diet with products containing nicotinic acid.
• Step 2. You need to add a vitamin complex containing nicotinic acid, i.e. vitamin PP, to your diet.
• Step 3. Having normalized the diet, you need to reduce the number of cigarettes. But not immediately, but gradually, replacing them with doses of vitamin PP. And gradually reduce the need for cigarettes to zero. Then you can quit smoking psychologically comfortably and painlessly.

Remember: your body suffers because of smoking. After all, nicotinic acid from vitamins does not carry any harm. But nicotine together with tobacco tars and combustion products is poison for the body. Give yourself the opportunity to choose in favor of your own health, and not in favor of a bad habit.