3 Natural Supplements to Quit Smoking Without Medication

Alfredo Valdés 8 min. of reading Well Being Leave a comment

Smoking is one of the most harmful habits for health, yet it remains common due to the addictive effect of nicotine. Quitting smoking is always a health-boosting decision, even though it can be a challenging process. Your reasons for quitting should be personal and well-grounded.

In this post, we provide you with information about supplements that can help you quit smoking and improve your health permanently.

5-HTP.
Ashwagandha Extract.
Stress Care.

Many food supplements that may assist in smoking cessation work by targeting dopaminergic mechanisms to address the core symptoms of nicotine withdrawal.

Index

1 1 5-HTP
2 2 Ashwagandha Extract
3 3 Stress Care
4 Benefits of Quitting Smoking
5 Dangers of Tobacco
6 Why Do You Gain Weight When You Quit Smoking?

1 5-HTP

5-HTP is a supplement that acts as a precursor to serotonin, a key neurotransmitter involved in regulating mood, sleep, and appetite. When quitting smoking, serotonin levels can drop, increasing the risk of depression and anxiety.

Taking 5-HTP may help counteract these effects by promoting a sense of well-being and emotional stability, which is crucial during the process of giving up smoking.

It helps combat depression and anxiety by increasing serotonin levels.
It promotes better sleep quality as a precursor to melatonin.
It may help control increased appetite, commonly experienced during nicotine withdrawal.
It facilitates coping with psychological discomfort associated with smoking cessation.
It contributes to an overall sense of well-being, helping to resist the urge to smoke.

5-HTP 100mg by EssentialSeries

2 Ashwagandha Extract

Ashwagandha extract, derived from the root of the Withania somnifera plant, is known for its powerful adaptogenic properties, which help the body manage stress more effectively.

Quitting smoking is a stressful process that can trigger various physiological and emotional responses due to the absence of nicotine, a highly addictive substance. Ashwagandha can become your ally in this journey.

It reduces cortisol levels, the stress hormone.
It promotes a sense of calm and well-being, stabilising mood and reducing irritability.
It decreases anxiety symptoms typically associated with nicotine withdrawal.
It boosts energy levels and physical resilience, combating fatigue and weakness.
It helps regulate the sleep-wake cycle, improving sleep quality and aiding restful sleep.
Its adaptogenic properties also strengthen the immune system.

Ashwagandha Extract (10:1) 400mg by EssentialSeries

3 Stress Care

HSN’s Stress Care supplement is designed to help manage the stress caused by withdrawing from addictive substances like nicotine.

This supplement combines several natural ingredients such as Ashwagandha, Rhodiola Rosea, and Ginkgo Biloba, along with vitamin B6 and magnesium, known for their beneficial effects on mental health and overall well-being.

It reduces cortisol levels, the stress hormone.
It promotes a sense of calm and well-being.
It relieves anxiety symptoms.
It contributes to normal psychological function.
It improves physical and mental resilience.
It aids neurotransmitter synthesis.
It strengthens the immune system.
It helps the body adapt to physical and emotional stress.

Stress Care by EssentialSeries

Benefits of Quitting Smoking

Every smoker who quits gains significant health benefits. According to the WHO, quitting smoking has numerous positive health impacts.

Benefits of Exercise for Quitting Smoking

Physical exercise is one of the most evidence-backed behavioural therapies for reducing symptoms associated with quitting smoking.

Changes in anxiety sensitivity indices between the exercising and sedentary groups after just 5 sessions.

Regular exercise increases arousal, helping to combat anxiety sensitivity and psycho-emotional behaviours that may lead to relapse.

Performing three simple aerobic training sessions per week, lasting 35 minutes each, for 15 weeks, significantly reduced nicotine withdrawal symptoms and improved adherence to quitting smoking (Smiths et al., 2016).

Dangers of Tobacco

Tobacco use is associated with disease and dysfunction in every organ in the body.

Around half of those who do not quit will die from a tobacco-related illness.

Chronic exposure to tobacco smoke increases the risk of:

Cancer.
Cardiovascular diseases.
Heart attacks.
Lung diseases.
Diabetes.
Chronic Obstructive Pulmonary Disease (COPD): Emphysema; Chronic bronchitis.
Tuberculosis and other respiratory infections.
Retinopathy, vascular eye diseases, and other eye conditions.
Immune system dysfunction, including autoimmune diseases.

The ratio of death risks by age group and the difference in mortality risk between smokers and non-smokers.

Quitting smoking before the age of 50 significantly reduces the risk of early death from any cause.

Why Do You Gain Weight When You Quit Smoking?

One of the main unwanted effects of quitting smoking is weight gain.

The average weight gain associated with complete smoking cessation is 4.1kg.

Forest plot showing the negative effect of quitting smoking on body weight gain.

Tobacco itself is not the reason for maintaining a slimmer figure.

Although nicotine has a clear appetite-suppressing effect and may slightly increase energy expenditure (basal metabolic rate), weight gain is mainly due to increased caloric intake to compensate for the dopaminergic effects of nicotine.

Graphical representation of (neuro-)hormones that regulate appetite homeostasis.

The topic is complex, but to simplify:

Any disruption in the balance of reward systems, modulated by neurotransmitters like dopamine or serotonin (which are affected when quitting smoking), results in an increase in energy intake and a loss of satiety regulation.

Factors that influence the palatability and enjoyment of food.

This causes a significant increase in caloric intake, especially since most of the foods we crave are those with higher calorie density, richer in sugars and fats, which produce a stronger brain response due to their palatability.

References