From the Guidelines
Smokers require a significantly increased intake of vitamin C, with a recommended daily intake of at least 200 mg, to compensate for the oxidative stress and depletion of vitamin C levels caused by smoking. This is based on the most recent and highest quality study, which suggests that smokers need a substantially higher intake of vitamin C to maintain optimal health 1. The increased requirement is due to the fact that cigarette smoke contains oxidants that deplete vitamin C levels in the body, and smoking also triggers inflammation and oxidative stress, which vitamin C helps combat as a powerful antioxidant.
Some key points to consider:
- Smoking depletes vitamin C levels in the body, and smokers typically have lower baseline levels of vitamin C in their blood compared to non-smokers 1
- The recommended daily intake for smokers is at least 200 mg, which is significantly higher than the general recommendation for non-smokers 1
- Good dietary sources of vitamin C include citrus fruits, bell peppers, strawberries, broccoli, and tomatoes, and smokers should incorporate these foods into their diet to meet their increased needs
- While supplements can help meet this increased need, food sources are generally preferred as they provide additional beneficial nutrients
It's worth noting that the evidence suggests that the current recommended daily intake for smokers may be underestimated, and that a higher intake of vitamin C may be necessary to optimize health outcomes 1. Therefore, smokers should aim to consume at least 200 mg of vitamin C per day to help mitigate the negative effects of smoking on their health.
From the Research
Vitamin C Intake in Smokers
- Individuals who smoke may require increased intake of vitamin C (ascorbic acid) due to the oxidative stress caused by cigarette smoke 2, 3.
- Cigarette smoke contains numerous compounds that can produce free radicals, leading to lipid peroxidation and enhancing oxidative stress in the body 3.
- Smokers may have lower levels of vitamin C in their plasma, and an antioxidant-rich diet or supplements may help reduce the risk of smoking-related diseases 2, 3.
Effects of Smoking on Vitamin C Levels
- Studies have shown that smoking can lower the level of vitamin C in plasma 3, 4.
- One study found that vitamin C levels were 4.3 times higher in non-smokers than in smokers 4.
- However, another study found that plasma ascorbic acid concentration did not differ between smoking and non-smoking women, possibly due to high dietary intake of vitamin C in the smoking group 5.
Recommendations for Smokers
- Increasing vitamin C intake may help reduce the risk of smoking-related diseases 6.
- An antioxidant-rich diet, which can provide vitamin C and other antioxidants, may be beneficial for smokers 2, 3.
- Additional research is needed to determine the optimal levels of vitamin C and other antioxidants for smokers 3.