Tobacco kills up to half of users who don’t quit. Smoking and smokeless tobacco are so deadly that the World Health Organization considers tobacco one of the “biggest public health threats the World has ever faced.” Fortunately, the tobacco epidemic has slowed down slightly with the introduction of vaping and nicotine pouches. But vaping poses its own health threats, since production and distribution aren’t regulated.

In fact, studies definitively prove that smoking and vaping negatively affect the body’s immune system, respiratory system, and gut health. Recent research on the impact of smoking and vaping on nutrition absorption also show that these habits hinder the body’s ability to absorb essential vitamins and minerals. Over time, the body can even start draining from its own stores.

To understand how smoking harms nutrient absorption, we first need to understand how the body absorbs nutrients. The primary way our body fuels itself is through the food we eat. Digestion actually starts the moment we begin eating, when enzymes in our saliva break down carbohydrates. Food then moves down to the stomach, and then finally to the small and large intestine. In the small intestine, small hair-like protrusions called “villi” absorb the nutrients from proteins, fats, and carbs into the bloodstream. The large intestine absorbs any remaining water and electrolytes, before the rest is eventually eliminated.

The digestion process is complex and long; it can take anywhere from 15 minutes (for carbs) to up to 3 hours (for protein) for all nutrients to enter the bloodstream. Afterwards, the circulatory system transports all of these necessary nutrients all throughout our body—giving us the energy we need to grow, heal, and generally function!

Unfortunately, smoking significantly impairs your body’s ability to absorb nutrients, and can lead to deficiencies in vitamins and minerals in the long term. Smoking reduces blood flow and oxygen to your gut, directly impacting the body’s ability to transport much needed vitamins and minerals to your organs. And nicotine can also suppress your appetite, disrupting normal hunger cues, and leading to irregular mealtimes. This occurs in two ways; first, nicotine stimulates neurons that reduce the body’s impulse to open the mouth and chew, curbing any oral fixation. Nicotine also dulls taste buds, making food less flavorful, and ultimately, enjoyable.

Smoking depletes the following essential vitamins and minerals the most:

• Vitamin C: Vitamin C prevents organ damage, and is essential in cellular repair. When nicotine is present in the bloodstream, levels of vitamin C decline.

• Vitamin D and Calcium: Vitamin D and Calcium are essential for bone health. Smokers, unfortunately, are at higher risk for osteoporosis since the body absorbs less vitamin D, which in turn leads to less calcium—meaning weaker bones!

Other Nutrients: B-vitamins, selenium, and zinc levels also dip with smoking. These minerals and vitamins regulate the body’s energy levels, physical fitness, resting metabolic rate, and the body’s ability to repair itself.

While there isn’t as much research on vaping, the studies that have been conducted point to issues with nutrient malabsorption and related health problems. Much of this malabsorption isn’t from nicotine itself, but from the many chemicals found in vapes. What’s more, since the vaping industry is largely unregulated, companies have almost free reign to include toxic additives, including heavy metals. These chemicals can lead to vomiting and diarrhea, resulting in severe electrolyte imbalance and dehydration. Vaping also tends to deliver a much higher concentration of nicotine, leading to the even worse problems with appetite, taste, and Vitamin C absorption.

Vaping particularly reduces absorption of the following:

• Vitamins C and D: Vaping delivers an even more intense dose of nicotine, leading to decreased Vitamin C levels in the bloodstream. The chemicals found in vapes can also restrict oxygen to the gut, making it difficult for the body to absorb vitamin D, leading to the same problems with bone density and health.

• Minerals: Calcium, Iron, and Magnesium: Vaping has specifically been found to reduce the body’s absorption of calcium, magnesium, and iron. Calcium and magnesium both promote bone health, while iron and magnesium contribute to better sleep and improved mood. All three are vital minerals for our circulatory, respiratory, and immune systems.

Both vaping and smoking ultimately affects our bodies ability to properly fuel itself. It’s hard to pinpoint one specific consequence, since every part of the body suffers. Regular smokers and vapers often complain about a lack of energy, decreased physical fitness, and random aches and pains. Much of this comes from nutrient deficiencies, compounded by the exposure to harmful chemicals.

In the long term, poor nutrient absorption can lead to gastro-intestinal disease, osteoporosis, and even malnutrition. Additionally, vaping and smoking simultaneously weakens the immune system, increasing the risk of developing other diseases and health conditions. When your body isn’t given the resources it needs, it will eventually break down.

Nutrient depletion often occurs after regular smoking and vaping, as the body struggles to absorb vitamins and minerals from food. Smokers and vapers can counteract lost nutrients by making sure to eat nutrient-rich foods like fruits, vegetables, and lean proteins. Certain multi-vitamins and mineral supplements can also help correct any underlying deficiencies. Maintaining a balanced diet and vitamin regimen is crucial, since each cigarette and vape puff decreases your body’s ability to nourish itself.

While eating right can make a difference in your body’s energy levels, you’ll reap even more benefits by quitting vaping and smoking. Right away, food will taste better, and be better for you. Soon, your gut will improve, your lungs will heal, and even your wallet will thank you. If you want to quit, but don’t know where to start—Jones is here to help. You can quit vaping or smoking with the most effective, science-backed strategies—nicotine replacement therapy (NRT) and digital behavioral support. Get our FDA approved mints here and download our app for extra behavioral support. Quitting is hard, but with some help, you can say goodbye to vaping, and hello to a stronger, healthier you.