10% off €40

Code:SAVE
Buy 1 Get 1 Half PriceSummer ShopOffersOffers HubBuy One Get One 1/2 PriceOnline only 25% off or moreBuy 1 Get 1 FreeSave up to 1/2 pricePayday EventGreat SavingsOutletBetter than 1/2 priceBuy 2 for €23 Mix & Match1/2 PriceShort DatedVitamins & SupplementsVitamins & Supplements HubJoints, Aches & PainsGut HealthImmunityEnergyChildren's HealthHealthy HeartWeight ManagementLow Mood & DepressionStress & AnxietySleep & RelaxationVitamins & Supplements Shop AllCBDCollagen & SilicaHair, Skin & NailsShop all Hair, Skin & NailsHair GrowthFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGlucosamineGlucomannanSeaweed, Kelps and AquaceuticalsDigestive EnzymesSaw palmettoCharcoalWomen's HealthShop all Women's HealthMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthConditionShop all ConditionCholesterolAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionHerbal & Licensed RemediesShop all Herbal & Licensed RemediesValerianRescue RemedyAshwagandhaMilk ThistleGinseng & GuaranaHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyFlower RemediesVegan Vitamins & SupplementsBuy One Get One 1/2 PriceOnline only 25% off or moreBuy 1 Get 1 FreePayday EventSave up to 1/2 priceShort DatedOutletGreat SavingsHolland & BarrettVitabioticsSolgarNew NordicBetterYouBioglanNatures AidGrass & Co.H&B ExpertNature's WayDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkFood & Drink HubImmunityExercise & RecoveryGut HealthEnergyJoints, Aches & PainsDental HealthWeight ManagementFood & Drink Shop AllVegan FoodDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsDried FruitNutsSeedsMixesHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyJams & ChutneysNut ButtersSpreadsPateSuperfoodsShop all SuperfoodsSuperfood PowdersMoringa PowderSpirulinaGoji BerriesBaobabChia SeedsDrinks & JuicesShop all Drinks & JuicesKombuchaNatural Energy DrinksJuicesSoft DrinksWaterAlcohol Free DrinksTeas, Coffee & Hot BeveragesShop all Teas, Coffee & Hot BeveragesCoffee & Coffee SubstituteMushroom DrinksTeaSuperfood TeaMatcha & Green TeaSleep & Relaxation TeaSnacksShop all SnacksProtein BarsLow Calorie SnacksChocolate, Cakes & BiscuitsSavoury SnacksSweet SnacksSnack BarsCrisps & ChipsFlapjacksPopcornFood CupboardShop all Food CupboardCondiments & SaucesApple Cider VinegarSuperfoodsBreakfast CerealsHoney, Jams & SpreadsTinned FoodsRice, Pasta, Pulses & GrainsBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesSoya & Meat AlternativeSoup & Ready MealsRice, Pasta, Pulses & GrainsHerbs, Spices & SeasoningGravy & StockHome BakingShop all Home BakingBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesDairy AlternativesShop all Dairy AlternativesOat, Rice & Hemp DrinksSoya DrinksNut DrinksCoconut DrinksNutritionally Complete FoodBuy One Get One 1/2 PriceBuy 1 Get 1 FreePayday EventSave up to 1/2 priceOnline only 25% off or moreBetter than 1/2 priceGreat SavingsOutletHolland & BarrettNaturyaGrenadePukkaHeath & HeatherHuelPhDMeridianNakdOptimum NutritionGluten FreeDairy FreeWheat FreeEgg FreeSugar FreeMilk FreeSoya FreeSesame Seed FreeCelery FreeFish FreeNew inSports NutritionSports Nutrition HubExercise & RecoveryEnergyWeight ManagementSports Nutrition Shop AllProteinShop all ProteinClear ProteinProtein VeganMeal ReplacementsWhey ProteinMass GainersDiet ProteinCaseinSports SupplementsShop all Sports SupplementsTestosteroneSports CollagenBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutAmino Energy DrinksAmino Energy PowdersIntra WorkoutKetoPost WorkoutAmino AcidsShop all Amino AcidsBCAAL-LysineGlutamineArginineCreatineShop all CreatineCreatine PowderRehydrationShop all RehydrationElectrolytesEnergy GelsVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness GoalShop all Fitness GoalRecoveryMuscle & StrengthLean MuscleEnergy & EnduranceDiet & Weight LossKetoGreat SavingsSave up to 1/2 priceBuy One Get One 1/2 PriceOnline only 25% off or moreFree PE Essential Amino AcidsOutletBuy 1 Get 1 FreePayday EventOptimum NutritionGrenadePE NutritionUSNPhDApplied NutritionHuelFoodspringSiSYfoodGluten FreeDairy FreeSugar FreeSoya FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeNew inBeautyBeauty HubSkin Health - by skin concernDental HealthWomen's Health - Cycles & MenstruationWomen's Health - PregnancyChildren's HealthExercise & RecoveryJoints, Aches & PainsSexual HealthHealthy HeartImmunityNatural Beauty Shop AllAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareCBD BeautyHair Skin & NailsShop all Hair Skin & NailsNail ConditionsSkin ConditionsCollagenWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsFeminine CareIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesMakeupElectrical WellnessSexual WellnessBuy One Get One 1/2 PriceOnline only 25% off or moreSave up to 1/2 priceBuy 1 Get 1 FreeOutletBuy 2 for €23 Mix & MatchPayday Event1/2 PriceDr OrganicFaith in NatureWeledaNaturtintTisserandMiaromaQ+AEthiqueTrilogyChilds FarmAlcohol FreePalm Oil FreeParfum FreeMicroplastics FreeCelery FreeCereal FreeCrustaceans FreeDairy FreeEgg FreeFish FreeNew inWeight ManagementWeight Management HubExercise & RecoveryWeight ManagementEnergyHealthy HeartWeight Management Shop AllSlimming TabletsFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsShakes & Weight Management ShotsShop all Shakes & Weight Management ShotsMeal Replacement ShakesWeight Management ShotsDiet Food & DrinkShop all Diet Food & DrinkDiet FoodLow Calorie SnacksSlimming TeaExercise SupportBuy One Get One 1/2 PriceGreat SavingsSave up to 1/2 priceOnline only 25% off or moreBuy 1 Get 1 FreePayday EventOutletGrenadeOptimum NutritionHolland & BarrettPhDPulsinEat WaterUSNNatures AidSlimExpertApplied NutritionSugar FreeGluten FreeDairy FreeWheat FreeNew inHealth & WellnessShop all Health & WellnessGut HealthSkin Health - by skin concernEnergyWomen's Health - Hormonal HealthJoints, Aches & PainsWomen's Health - Menopause & PerimenopauseImmunityExercise & RecoverySleep & RelaxationChildren's HealthJoints Bones & MusclesGut HealthShop all Gut HealthGut Health FoodGut Health SkincareHair Skin & NailsShop all Hair Skin & NailsNail ConditionsSkin ConditionsCollagenStress AnxietyShop all Stress AnxietyEnergy SupportSleep & RelaxationShop all Sleep & RelaxationRelaxationFood & DietShop all Food & DietKeto FoodMenopauseBuy One Get One 1/2 PriceOnline only 25% off or moreBuy 1 Get 1 FreeSave up to 1/2 pricePayday EventBuy 2 for €23 Mix & MatchGreat SavingsOutletHolland & BarrettNaturtintDr OrganicVitabioticsWeledaSolgarEthiqueWildNew NordicHeath & HeatherDairy FreeGluten FreeSugar FreeAlcohol FreeWheat FreeSesame Seed FreeSoya FreeCelery FreeCereal FreeCrustaceans FreeNew inShop for your WellnessJoints, Bones & MusclesWomen's HealthMenopauseSkincareGut HealthHair, Skin & NailsImmunitySleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartEnergyLow Mood & DepressionEye HealthSexual HealthLearn about WellnessJoints, Bones & MusclesWomen's HealthPeriod & Cycle HealthMenopauseImmunityGut HealthFood & DietSports & FitnessSleep & RelaxationHair Skin & NailsArticlesAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast

How to support your nutritional needs as a smoker

You’ll know how harmful smoking is to your health, and hopefully you’ve looked into the many options available which are designed to help you quit. In the meantime, it’s useful to know that as a smoker, your body has different nutritional requirements to those of a non-smoker.

Has food lost it's taste?

Cigarette smoking can have a negative effect on your sense of taste, causing you to become less able to pick up subtle flavours. This is because smoking actually alters the physical surface of your tongue, and according to one study decreases our count of fungiform papillae, which are the tiny bumps on your tongue which contain the taste buds.1 A French study published in 2014 found that smoking has a particularly detrimental effect on your ability to detect bitter tastes, and in some cases that the problem also persisted after the smoker had given up.2 If you have duller taste buds it’s likely that you won’t seek out a variety of different foods, which is the key to a balanced and healthy diet. Not being able to enjoy the subtle tastes of different vegetables, herbs and spices could lead to choosing a less healthy, blander diet. You might find yourself less able to enjoy such strong, bitter flavours as coffee, ginger, dark leafy greens and citrus fruits. The only way to tackle this is to quit smoking as soon as possible - and ensure that you’re eating a wide variety of fresh foods in your diet even if their taste and palatability isn’t as strong. Handpicked content:Why smokers need more magnesium

You’ll need more antioxidants

Antioxidants are your best weapon against damage from oxidative reactions. These oxidative reactions produce free radicals which cause damage to your cells, leading to various diseases and cell ageing. Oxidative reactions can’t be completely avoided, as they take place as a natural by-product of energy production in your body as well as from exposure to harmful external substances like pollution and cigarette smoke. However, you can equip your body to fight free radicals by taking in extra antioxidants. Antioxidants are molecules which help prevent the harm caused by free radicals. As a smoker, you’ll need more antioxidants as smoking seriously increases the generation of free radicals.

Vitamin C

Smoking has shown to decrease the level of vitamin C in the blood and decrease its effectiveness as an antioxidant. It’s widely recommended by health researchers and scientists that smokers need to up their intake of vitamin C as a result.3,4,5 The best way to do this is to increase the amount of fruit and vegetables in the diet particularly peppers, leafy green vegetables such as broccoli and spinach, and citrus fruits.

Vitamin E

Vitamin E is another antioxidant which smokers need more of yet stores of it are negatively affected by smoking. Levels of this nutrient is reduced by 13% in smokers compared to non-smokers according to a US study.6 This is very bad news as vitamin E offers excellent protection against free radicals such as those produced by cigarette smoke. Eat nuts, seeds, avocado and dark leafy greens to get more vitamin E.

Vitamin D

Smoking may lower the immune response, so it may be wise to increase vitamin D intake as a smoker to ensure normal functioning of the immune system. Vitamin D works in many different ways to keep your body healthy. It’s key for maintaining strong bones, teeth and muscles, but studies have also shown it’s also vital for keeping the immune system strong by activating your T-cells. T-cells are the agents which recognise allergens and threats to your immune system, thus triggering your immune response. Low levels of vitamin D prevent the T-cells from activating, thus lowering the immune response.7 Most of your vitamin D will come from the sunshine, although small amounts can be found in fish and dairy products. Official health guidelines from Public Health England(PHE) advise taking 10mcg of vitamin D supplements daily in the autumn and winter, and as a smoker you’re at risk of having low vitamin D levels, so consider take supplements all year round.8 Handpicked content: How to get the most nutrients from your food

Beware of saturated fat

Long-term smoking causes a state of chronic inflammation in the body, which leaves smokers more vulnerable to infection and disease.9 For this reason, smokers need to be especially mindful of the inflammatory effects of saturated fat in their diet, as this is also proven to promote inflammation.10 Avoid fried foods, pastry, red meat, cakes, biscuits and chocolate, and use olive oil instead of butter.

And finally…

Please bear in mind that while it’s always a great idea to support your specific health requirements, there isn’t a way to offset the damage done by long-term smoking and giving up sooner rather than later is the best thing you can do for your health. There are lots of options available to you and help and support along the way, so there’s never been a better time to start putting your health first. Handpicked content: Here’s how you can quit smoking and start to feel the benefits
Advice is for information only and should not replace medical care. Please consult a doctor or healthcare professional before trying any remedies.
Shop our Vitamins & Supplements range.

 Sources

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4948516/.
  2. https://pubag.nal.usda.gov/catalog/1211204.
  3. https://www.sun.ac.za/english/faculty/healthsciences/nicus/Documents/Files/Files/Fact_sheets/Vit%20C%20and%20Smoking.pdf.
  4. http://www.altmedrev.com/archive/publications/8/1/43.pdf.
  5. https://www.ncbi.nlm.nih.gov/pubmed/1784736.
  6. https://academic.oup.com/ajcn/article/81/1/95/4607687.
  7. https://www.ncbi.nlm.nih.gov/pubmed/10679076/.
  8. https://www.nhs.uk/news/food-and-diet/the-new-guidelines-on-vitamin-d-what-you-need-to-know/.
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3261116/.
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4424767/.

Related Articles

  • Visa
  • MasterCard
  • AmericanExpress
  • PayPal
  • Facebook
  • Twitter
Copyright © Holland & Barrett Limited, 2024. All rights reserved. hollandandbarrett.ie is a trading name of Holland & Barrett Limited. Registered office: 45 Henry Street, Dublin, Dublin 1, D01 E9X8. Registered in Ireland: Company no. 79819. Registered VAT no. 4682002U.