Supplements for Smokers

By : | 0 Comments | On : March 26, 2013 | Category : Nutrition, Toxins & Pollutants

Smokers have a deficiency in these vitamins/minerals, start taking supplements or eating foods containing these to help when quitting. (These are recommended to support people coming off caffeine, sugar, nicotine, cocaine, met-amphetamine, Ritalin, and prescribed stimulant drugs or those who are still suffering from abstinence symptoms after quitting)

SupplementMilligram
(mg)
Micrograms
(mcg)
Int’l Unit
(iu)
A2250mcg, or7500iu
D15mcg, or600iu
E100iu
C2000mg
B125mg
B225mg
B325mg
B525mg
B665mg
B1230mcg
Folic Acid600mcg
Biotin50mcg
Calcium200mg
Magnesium150mg
Zinc10mg
Manganese2.5mg
Chromium420mcg
Selenium25mcg
Omega-32000mg
Omega-6200mg
Lecithin1200mg
Tyrosine2000mg
Ginseng1000mg
NADH10-20mg
Niacin50mg
5-HTP (Serotonin)200mg
L-tryptophan1000-3000mg

Source: how to QUIT without feeling S**T – Patrick Holford, David Miller PhD & Dr James Braly

Make sure you get a copy of the book if you are planning on doing this – there are certain dosages you need to take, a certain diet you need to be on, etc.

More notes from the same book:

Before you quit…
Start the basic supplements

  • healthy life signMultivitamin
  • Multi-mineral
  • Vitamin C
  • Berry Extracts (bioflavonoids)
  • Essential Omega-3 & Omega-6 fats
  • Phospholipid complex
  • Amino Acids: Tyrosine, Tryptophan

Start the Stimulant Prescription

  • tyrosineTyrosine 1,000mg x 2
  • Ginseng 500mg x 2
  • B Vitamins
  • B5 100mgx2
  • B6 20mg x2
  • Folic Acid 200mcg x2
  • B12 10mcg x2
  • Chromium 200mcg x2
  • NADH 5mg x2

 

Follow the How to Quit diet for 1 month:
30 days to “get off” stimulants (sugar, caffeine, tea, chocolate)

Breakfast

  • Porridge
  • Boiled egg on rye
  • low GI Muesli
  • Fruit Yogurt

Lunch

  • Tuna Salad & Rice
  • Green bean, olive, and roasted pepper salad
  • Low GI Sandwich
  • Low GI Baked Potato

Snacks

  • Apple + Handful nuts (about 8) Brazil, Almond, Walnuts, Cashew, Macadamia
  • 2 x Plums or 1 x Nectarine + Handful Seeds (Sunflower, Pumpkin, Sesame, Linseed, Flaxseed)
  • Carrot + Celery + 1/2 x 200g Hommus
  • 150g Yogurt + 1/2 x 300g berries
  • 1/2 125g Tuna + Wholewheat tortilla

Dinner

  • Chilli
  • Thai Green Currry
  • Sweet Potato Tortilla
  • Fajitas
  • Turkey Meatballs
  • Pasta with Pumpkin seed pesto

 

Break mental connections with nicotine

Start a diary for a week and record every situation where you smoke (upon waking, phone, stress, etc)

  • Record how you feel – before & after
  • After the week, tally-up the results:
  • with a hot drink 16
  • after a meal 6
  • after argument 3

Set Weekly Goals

  • 1st week Smoke whenever you like, but not when you drink a hot drink
  • 2nd week Smoke as you like, but not when u drink hot drinks or within 30 mins of a meal, etc.
  • Continue until all associated habits have been removed
  • Max 6 Weeks

Reduce Nicotine

  • Switch to brands with lower nicotine until you are down to 2mg per cig
  • Reduce week by week the # of cigs until you are down to 5 / day
  • Replace with nicotine gum

1st week of quitting

  • Take extra 8g vitamin c (via magnesium powder in bottle of 1/2 water, 1/2 juice), sip throughout day
  • Take chromium (200mcg) with breakfast & lunch
  • Take 50g Niacin Twice/day
  • Eat Alkaline-forming diet
  • High in fruit, vegetables & seeds

Cravings
If you feel like a smoke, eat an apple and drink a glass of water, or sugar-free licorice

Improve your breathing
Brisk walk, yoga, swim

Nicotine withdrawal lowers serotonin levels
Supplement 5-HTP 200mcg one hour before bed

 

My personal plan

(I’ve figured out exactly which vitamins/supplements that I particularly need to get the above dosage, but this will not work for you unless you have access to the same brands of supplements that I have researched and on the exact same diet that I am, which is highly unlikely.)

 

1 MonthOn WakingBreakfastLunchSnackEvening
TyrosineXX
Source Naturals NADHXX
Apple Cider VinegarX
Vital GreensX
MicroPlex VMzX
FlaxseedX
CoQ10X
GNC Vitamin C 1000XX
Chromium Picolin 500XX
Fish Oil 1000mgX
Swisse Ultivite+EnergyX
Siberian Ginseng 500X
L-TryptophanX

 

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