Wildfire smoke is more than just a respiratory irritant. Rather, it’s a cocktail of toxic chemicals that can be harmful to your health in the long term.
As I mentioned in this recent Substack post,
Toxic chemicals include but are not limited to fine particulate matter (PM2.5), hydrogen cyanide, dioxins, PAHs (carcinogens in soot and ash), asbestos, heavy metals like lead, cadmium, and chromium, VOCs (Volatile Organic Compounds), and carcinogens like benzene and formaldehyde.
Materials from burned structures (i.e. plastics, electronics) release additional hazardous substances.
Do not rely on smell, as clear-looking or unscented air can still be unsafe. If the AQI is poor, minimize your outdoor exposure. However, even if the AQI is good and if the sky is blue, the air can still contain hazardous toxic chemicals, as they are not measured by AQI. These hazardous toxic chemicals are quite expensive to measure, and there are currently no affordable consumer devices to measure these toxic chemicals in the air.
So, even if you don’t live near a fire, the airborne toxins travel for miles, affecting air quality, lung health, and overall detox burden.
Your body obviously has built-in detoxification pathways to eliminate these toxins, but it’s imperative that you also support them properly. Here’s how to detox from wildfire smoke exposure effectively using food, supplements, detox/cleansing modalities, and other strategies.
Foods
Detoxification starts in your kitchen. The right foods and nutrients can help bind to, neutralize, and eliminate harmful toxins from wildfire smoke while reducing oxidative stress on the body.
Cruciferous Vegetables, such as broccoli, kale, cauliflower, brussels sprouts, and broccoli sprouts, contain sulforaphane, which boosts glutathione and helps detox airborne pollutants.
Foods Rich in Vitamin C, such as citrus fruits, oranges, strawberries, kale, leafy greens, and bell peppers, help to neutralize oxidative stress from pollutants.
Foods Rich in Omega 3s, such as wild-caught salmon, mackerel, sardines, anchovies, herring, flaxseeds, chia seeds, walnuts, hemp seeds, and seaweed and algae (spirulina, chlorella, nori, wakame), help to counteract inflammation and support cellular repair.
Dark Leafy Greens, such as spinach, chard, and cilantro, help to bind heavy metals and also support the liver.
Wild Blueberries are antioxidant-rich and help to neutralize oxidative damage from PM2.5.
Garlic and Onions contain sulfur compounds that further enhance liver detoxification.
Turmeric lowers inflammation and supports liver function (pair with black pepper for absorption).
Chlorella and Spirulina help bind to heavy metals and dioxins from smoke exposure and eliminate them.
Flaxseeds and Chia Seeds provide fiber to move toxins out via the colon.
Beets support liver phase II detoxification and bile flow.
Most importantly, avoid or minimize consumption of processed and refined foods, refined sugars, refined seed oils, refined carbohydrates and grains, alcohol, and dairy, as these can increase inflammation within the body, congest your detox pathways, and further burden the liver.
Supplements
These supplements can support liver function, lung repair, and bind airborne toxins effectively. But, please don’t impulsively buy a laundry list of new supplements without consulting with a licensed practitioner and detoxification expert.
Glutathione (500-1,000mg/day) — This is the body’s master antioxidant, and it’s crucial for detoxing smoke toxins. Liposomal glutathione works best.
N-Acetyl Cysteine (NAC) (600-1,200mg/day) — This helps the body to produce glutathione, supports lung health and detoxification, and reduces oxidative stress from inhaled pollutants. NAC also helps break down mucus in the lungs, improving respiratory function.
Vitamin C (2,000-5,000mg/day) — This is a powerful antioxidant to neutralize oxidative stress from pollutants. Again, you can get vitamin C through specific foods listed above.
Quercetin (500-1,000mg/day) — This supports lung health and reduces inflammation from smoke inhalation.
Omega-3s (2-3g/day) — This helps to counteract inflammation and support cellular repair. Again, you can get Omega 3s through specific foods listed above.
Chlorella (3-5g/day) — This binds to heavy metals and other toxins from wildfire smoke.
Activated Charcoal (500mg/day as needed) — Activated charcoal, along with other binders like zeolite clay, humic and fulvic acids, and/or bentonite clay, bind to toxins and prevent recirculation (take 30 minutes before or 2 hours after food and other supplements).
Milk Thistle (300mg/day) — This further supports liver detoxification.
Magnesium (300-500mg/day) — This is essential for detox pathways and for preventing constipation and supporting regular bowel movements.
Probiotics — These can help to restore balance within the gut microbiome, as smoke toxins disrupt gut bacteria.
Mullein (300-500mg/day or 1–2 teaspoons of dried mullein leaves 2-3 times per day) — This is a well-known herb for respiratory health, as it helps soothe the lungs, clear mucus, and reduce inflammation. It has been traditionally used to support lung function, especially in cases of smoke exposure, pollution, and congestion.
Cordyceps Mushroom (1,000-3,000mg/day) — This is traditionally to support lung health by increasing oxygen uptake and reducing inflammation in the respiratory tract.
Detox Modalities
Detoxing isn’t just about what you consume. It’s also about how you move, sweat, and breathe.
These powerful detox modalities help you sweat out toxins, stimulate lymphatic flow, and prevent toxin reabsorption.
Hydration and Electrolytes — Drink filtered water with trace minerals (aim for 2.5-3L/day). I now drink natural spring water from Alive Water to replenish minerals and enhance detox, but you can also use a reverse osmosis water filter like AquaTru. Be cautious of contaminated water supplies post-fire. Common contaminants include VOCs (i.e. benzene) and excessive sediment. Follow boil water advisories and avoid using water for drinking, bathing, or cooking if contamination is suspected.
Epsom Salt Baths — Add 2 cups of Epsom salt and baking soda to detox through the skin and reduce inflammation.
Infrared or Dry Heat Sauna — Sweating is one of the absolute best ways to eliminate heavy metals, VOCs, and PM2.5. If you don’t have access to an infrared or dry heat sauna, an Epsom salt bath is a great alternative. I personally use a sauna daily for detox and recovery. Make sure to stay hydrated before and after.
Movement and Breathwork — Move your body and practice deep breathing exercises to stimulate lymphatic drainage and also clear lung mucus from airborne toxins.
Air Purifiers with HEPA and Carbon Filters — Use an air purifier with both a HEPA filter and an activated carbon filter that also has a high CADR score for smoke, such as AirDoctor, Jaspr, or Molekule, as this is essential for filtering smoke, VOCs, and fine particulate matter (PM2.5). I have one in every room, but if you only get one, prioritize your bedroom where you sleep.
Dry Brushing and Lymphatic Drainage Massage — Both help stimulate lymphatic flow, ensuring toxins are properly eliminated instead of being reabsorbed.
Steam Inhalation with Ginger and/or Eucalyptus — This opens up airways, supports lung detox, and helps clear lingering pollutants from the respiratory system.
If you want to learn more about how to improve your indoor and outdoor safety, read How To Protect Yourself In The Aftermath of the Los Angeles Wildfires.
Biohacking
Lastly, these biohacking modalities help you reduce inflammation, repair oxidative damage, and speed up recovery.
Red Light Therapy — This counteracts oxidative stress from smoke exposure and boosts ATP production (energy) to enhance mitochondrial function.
Cold Plunges — These reduce inflammation and enhance lymphatic movement.
Molecular Hydrogen (H2) — This neutralizes free radicals and protects against air pollution damage.
Hyperbaric Oxygen Therapy — HBOT boosts oxygenation, supports tissue repair, and helps lungs recover. This is great for extreme wildfire smoke exposure.
Grounding (Earthing) — This helps to rebalance electrical charge disrupted by air pollution exposure.
Ozone Therapy — This can help with lung inflammation and detoxification (work with a practitioner).
Final Thoughts
While wildfire smoke exposure is unavoidable for many if you’re in the greater Los Angeles area, you have powerful tools to support detoxification, lung health, and cellular repair.
The key is to open up your body’s detoxification pathways and remove toxins efficiently.
Here are some key action steps:
Prioritize detoxifying foods and supplements.
Stay hydrated and sweat daily.
Use sauna, breathwork, and air purifiers.
Support liver, lung, and lymphatic detox.
Experiment with biohacking modalities for faster recovery.
With so many detox strategies available to you, it’s easy to feel overwhelmed or think you have to do everything at once.
But, you really don’t.
Start with just one or two changes. Maybe that’s increasing hydration with electrolytes, incorporating more cruciferous vegetables, or adding sauna sessions a few times a week.
Small, consistent shifts make the biggest impact over time.
Listen to your body, support your detox pathways, and build habits that feel sustainable. The goal isn’t perfection—it’s progress.
Which detox strategy do you already practice? Which one are you excited to try?
Drop a comment below!