Nicotine Strength Guide: Choosing the Right Level for Your Vape

Choosing the right nicotine strength is key to getting the most out of your vaping experience. Whether you're switching from cigarettes or just starting out, understanding how nicotine works in e-liquids helps you stay in control and avoid overdoing it.

Nicotine itself is a stimulant that occurs naturally in tobacco. It’s addictive and contributes to increased heart rate and blood pressure. While it’s not the direct cause of smoking-related diseases, it plays a major role in dependence.

The right nicotine strength depends on how much you used to smoke, what type of vape device you use, and how often you vape. High-powered devices work better with low nicotine, while low-powered ones are ideal for stronger nicotine liquids. If you're unsure, it's best to start low and adjust gradually.

What is Nicotine?

Nicotine is a highly addictive chemical found in tobacco plants. It belongs to a family of compounds called alkaloids. It's present in cigarettes, cigars, smokeless tobacco, hookah, and most e-cigarettes. As a stimulant, it raises heart rate and blood pressure while triggering dopamine release, leading to dependence. Though not the main cause of smoking-related diseases, nicotine plays a key role in addiction and can contribute to cardiovascular issues. In its pure form, it’s a toxic, oily liquid and a potent insecticide.

What is Nicotine Strength?

Nicotine strength indicates how much nicotine is in a product, whether it's a cigarette, vape, or pouch. It’s commonly measured in milligrams, like mg/mL for e-liquid or mg per pouch. Cigarettes typically deliver 1–2 mg to the smoker, even if they contain more. E-liquids offer a wide range, from zero nicotine to high-strength options like 18–20 mg/mL. Pouches also come in varying intensities. The ideal strength depends on user habits and whether someone’s cutting back or trying to quit. Since nicotine is addictive, choosing the right level matters for both satisfaction and health.

Nicotine Strength: Vape vs Cigarette
Cigarettes

• Contain ~10–12mg nicotine

• You absorb just 1–2mg per smoke

• No control over strength

• Addictive, harsh on health

Vapes & Nicotine Pouches

• Nicotine strength clearly labelled (0–20mg/mL for e-liquids)

• Pouches range from mellow to intense

• Lets you choose your dose

• Ideal for cutting down or quitting

Know what you're inhaling. Make it intentional.

How is Nicotine Strength measured?

Nicotine strength is usually measured in milligrams per millilitre (mg/mL) for e-liquids, showing how much nicotine is in each millilitre of liquid. For example, 6mg/mL means there are 6 milligrams of nicotine per millilitre. It can also appear as a percentage, like 0.3% for a 3mg/mL e-liquid. Nicotine pouches are labelled by the amount per pouch or per gram, such as 4mg/pouch or 10mg/g. Some products also list the total nicotine per cartridge. These measurements help users choose the right strength based on their needs and habits.

What are the different Nicotine Strengths?

The different nicotine strengths typically range from 0mg/ml (nicotine-free) to 20mg/ml. Knowing what different nicotine strengths do is important so that you can tailor the whole experience to your liking or former smoking habit. 

• 0mg (0%) means the e-liquid contains no nicotine. It’s ideal for those who enjoy vaping purely for flavour or as a behavioural replacement without the addictive substance.

• 3mg (0.3%) is considered low and is often used by people reducing their nicotine intake or transitioning from light smoking.

• 6mg (0.6%) offers a mild to moderate nicotine experience and is popular among regular users who don’t need a strong hit.

• 12mg (1.2%) delivers a more noticeable kick and suits moderate smokers or users of higher-powered devices.

• 18mg (1.8%) is a high strength, recommended for heavier smokers or vapers looking for a strong dose.

Nicotine salts, used in many pod systems, allow for even higher strengths like 10mg, 20mg, 25mg, or 30mg, offering smoother throat hits and faster nicotine absorption. These are great for those needing quick satisfaction without the harshness. Some salt-based products go as high as 60mg, mostly in tightly controlled markets.

When choosing, start with a lower strength and adjust based on your cravings and device type. High-powered mods pair better with low nicotine, while pod systems are made for higher strengths. When in doubt, speak to a professional.

Common Nicotine Strengths Table

How to choose the right nicotine strength?

To choose the right nicotine strength, consider your smoking habits, device type, and how your body responds to nicotine. Here’s how to decide:

• Assess your smoking history
  The number of cigarettes you smoke daily gives a good starting point. If you smoke fewer than 5 per day, try 3 mg/mL. For 5 to 15 cigarettes, go for 6 mg/mL. If you smoke 15 to 25, 12 mg/mL may be more suitable. Heavier smokers may need 18 mg/mL or higher to feel satisfied.
  
  

• Start low and adjust slowly
  Begin with a lower nicotine level, such as 3 or 6 mg/mL. See how your body responds. If the vape doesn’t curb your cravings, you can gradually increase to 12 or 18 mg/mL. If the hit feels too strong or causes discomfort, lower the dose to 1.5 or even 0 mg/mL.
  
  

• Try nicotine salt e-liquids if needed
  Nicotine salts deliver nicotine more efficiently and feel smoother on the throat, even at higher strengths like 20 mg. They're especially useful for those who want a quicker, more cigarette-like hit. These are best used in low-powered pod systems.
  
  

• Watch for signs of too much nicotine
  Overdoing nicotine can cause nausea, dizziness, headaches, or a racing heart. If you notice any of these, cut back on your strength or take longer breaks between vaping sessions.
  
  

• Match strength with your device
  High-powered devices produce more vapour, so you may need a lower nicotine strength to avoid overconsumption. Lower-powered pod systems work better with higher strengths or nicotine salts.
  
  

• Consult a healthcare professional
  If you’re unsure about what strength is right for you or if you have health concerns, check in with a doctor or a qualified cessation specialist. They can guide you based on your goals and health profile
  

Is 2% nicotine a lot in a vape?

Yes, 2% nicotine in a vape is quite strong. It equals 20mg of nicotine per millilitre, which is the legal maximum in the UK. This strength is typically used by heavy smokers or those needing a strong nicotine hit. Anything above 2% is illegal in the UK and likely unregulated. Nicotine is addictive, can lead to dependence, and may have harmful effects on your health when used excessively.

How much e-liquid is equivalent to cigarettes?

How much e-liquid equals smoking cigarettes depends on the nicotine strength and how you vape. For a rough comparison, 1 mL of e-liquid at 20 mg/mL delivers a similar amount of nicotine as smoking about 20 cigarettes in a day. In a typical 5-minute vape session, similar to smoking one cigarette, an experienced user might use around 60 mg of e-liquid, absorbing roughly 0.46 mg of nicotine.

How vaping compares to smoking also depends on the device, puff style, and frequency. High-strength e-liquids (like 50 mg/mL) can make one 30 mL bottle equal to 40+ packs of cigarettes, but such concentrations are usually found outside the UK and may be unregulated.