### How Substance Use Affects Your Nutrition and How to Replenish Nutrients Substance use, whether it's alcohol, drugs, or smoking, can deplete your body of essential nutrients. This can lead to various health issues and make recovery more challenging. Here's a breakdown of how different substances affect your nutrition and what you can do to replenish those nutrients. #### Nicotine - **Nutrient Deficiency**: Nicotine can lower levels of vitamins such as Vitamin C. - **Risks**: Low Vitamin C can weaken your immune system. - **Symptoms**: You may feel tired and more prone to infections. - **What Helps**: Add more fruits and vegetables to your diet. Foods rich in Vitamin C include broccoli, green peppers, tomatoes, citrus fruits, and strawberries. Consult your doctor before taking supplements. #### Opioids - **Nutrient Deficiency**: Opioids can affect your gut health, leading to poor nutrient absorption. - **Risks**: Poor gut health can lead to digestive issues and inflammation. - **Symptoms**: You may experience stomach problems and low energy. - **What Helps**: A protein-rich diet and fresh or frozen fruits can help. Probiotics and omega-3 fatty acids may also be beneficial. Consult your doctor for personalized advice. #### Alcohol - **Nutrient Deficiency**: Alcohol can deplete vitamins like Vitamin B and minerals like magnesium. - **Risks**: Low levels of these nutrients can affect your nervous system and overall health. - **Symptoms**: You may feel anxious, depressed, and fatigued. - **What Helps**: Eat small, frequent meals that include complex carbs, dairy, protein, and healthy fats. Consult your doctor before taking vitamin supplements. #### Stimulants - **Nutrient Deficiency**: Stimulants can lead to dehydration and poor nutrient absorption. - **Risks**: Dehydration can affect your overall health and energy levels. - **Symptoms**: You may feel jittery, anxious, and dehydrated. - **What Helps**: Drink plenty of water and eat a balanced diet that includes fruits, vegetables, lean meats, and whole grains. Dairy products can also help strengthen your teeth and gums. Replenishing these nutrients is crucial for your recovery and overall well-being. Always consult your doctor for personalized advice and before taking any supplements.