Vaping vs Smoking: Side Effects, Nicotine Levels, and Quit Tips

People often consider vaping less harmful than smoking. Technically, vaping exposes everyday users to much fewer toxins without harmful substances found in traditional cigarettes, such as tar and carbon monoxide. Many studies have been made, and some reviews by Public Health England and cohort studies in the UK have shown that vaping has few health risks compared to smoking. They use it as an explicit smoking cessation aid and help thousands of smokers quit per year. However, there are risks associated with vaping, too. There are both short and long-term side effects associated with vaping, such as respiratory irritation, cardiovascular strain, and addiction, in most cases, to the highly addictive nicotine that has effects on brain development in the young. Vaping is deemed less damaging than smoking, but its long-term health impacts are still under research. Vaping is also far cheaper than smoking in the long run, thus also providing financial comfort to the harm reduction. Yet, both are unhealthy ways. If one chooses to vape as a quitting tool, it should go with a well-thought-out plan to gradually reduce and eventually quit using nicotine altogether. 

A study titled “Perceived Harm of Vaping Relative to Smoking and Associations With Subsequent Smoking and Vaping Behaviors Among Young Adults: Evidence From a UK Cohort Study” showed that vaping is perceived as less harmful than smoking. 68.2% agreed that it was less harmful than smoking, 21.3% weren’t sure, and 10.5% knew vaping to be equally harmful or more harmful than smoking. Reports from an evidence review titled “Nicotine vaping in England: 2022 evidence update” portray that vaping poses fewer health risks than smoking. Smoking exposes the user to many chemical compounds, including tar and carbon monoxide. Conversely, vaping avoids combustion and thereby lowers exposure to these toxic substances, making it the less harmful alternative for active smokers. However, there are risks associated with vaping as well, so one needs to be mindful of that

What are the side effects of vaping?

Vaping causes many short and long-term side effects. Some of these include respiratory disorders, addiction, damage to the heart and lungs, and neurological and mental health problems. 

The short-term side effects that users commonly experience are respiratory issues, including coughing, wheezing, and throat irritation. Furthermore, users also experience cardiovascular problems like increased heart rate and spikes in blood pressure. Other significant complaints include headaches, nausea, dry mouth, and eye irritation. While this might appear mild at the outset, chronic exposures to the chemicals in e-liquids further have greater trouble in the form of chronic lung diseases (like asthma), EVALI (which is quite severe as far as lung injuries from vaping are concerned), and even possible lung cancer. Studies have shown symptoms from inhalation of aerosolised chemicals include dehydration, dizziness, and mouth irritation.

Long-term usage of vaping can cause chronic lung diseases such as asthma and bronchitis, which also increase the chances of occurrence of lung cancer due to contact with aerosolised chemicals. Cardiovascular complications include increased heart rate, high blood pressure, and an increase in stroke chances. Nicotine, the primary ingredient in most e-liquids, is highly addictive and makes the health risks even worse, especially in adolescents whose brain development might be compromised with regard to attention, learning and impulse control. 

Furthermore, research shows that women may experience greater airway resistance and nicotine accumulation in the brain than men, potentially increasing addiction and health problems. Alarming long-term effects include hormonal imbalances and infertility indicated by irregular periods and impaired egg production, along with increased odds of cardiovascular issues like heart attacks. Vaping, especially flavoured varieties, may seem enticing, but its long-term effects are anything but friendly. 

What are the long-term effects of smoking?

Smoking is one of the most hazardous lifestyle choices available, with wide-ranging consequences on almost all organs of the human body. A comprehensive study titled “Oxidative stress and inflammation: elucidating mechanisms of smoking-attributable pathology for therapeutic targeting” states that the long-term implications of smoking run beyond lung damage. They are the foremost in the consideration of lung cancer and chronic obstructive pulmonary disease (COPD), both of which progressively affect breathing and quality of life seriously. Besides this, smoking influences other respiratory complications such as asthma, tuberculosis, and peripheral artery disease.

Beyond respiratory ailments, smoking carries a heavier toll on multiple other conditions. It contributes to type 2 diabetes. The onset and severity of type 2 diabetes are sped up by smoking, and it has further been linked with chronic inflammatory diseases like rheumatoid arthritis. Smoking is a contributing factor to blindness and is also related to vision loss with cataracts and macular degeneration. It also inflicts permanent blindness. Men and women show signs of premature ageing, such as sagging skin and yellow teeth. Bone health deteriorates, and the incidence of osteoporosis and fractures increases. In addition, smoking raises the risk of many cancers, such as oesophagal, renal, and stomach, thus making it one of the most preventable but sadly common threats to human health today.

Is nicotine bad for you?

Yes, nicotine is bad for you. It causes loss of appetite, heightened mood, increased heart rate and blood pressure. However, nicotine, in controlled forms and dosages, is used in medicine, primarily as part of nicotine replacement therapy (NRT) to help people quit smoking and manage withdrawal symptoms. 

According to the findings from the study titled “Nicotine: The Good, The Bad & The Ugly”, nicotine is a highly addictive stimulant that acts on the central nervous system by making the heart beat faster and increasing blood pressure caused by adrenalin secretion. This, in turn, heightens the cardiovascular risk over a long time. It also interferes with brain development at the adolescent stage, affecting attention, learning, and impulse control. While the health risks of nicotine itself are serious, it's important to distinguish its effects from those of smoking-related illnesses.

Nicotine in cigarettes vs. nicotine in vapes.

Cigarettes contain nicotine, which is what makes them addictive. An average cigarette contains around 10-12 mg of nicotine, but smokers don't inhale all of it. Vaping devices also contain nicotine, and some vapes can deliver higher levels of nicotine than cigarettes. Some vapes can contain up to 50 mg of nicotine per millilitre, which is double the amount in a pack of cigarettes. However, nicotine absorption from vaping is slower than from smoking but can still lead to addiction.

How much nicotine is in a cigarette as compared to vape?

1 ml of 20 mg/ml nicotine strength e-liquid is roughly equivalent to 20 cigarettes a day. Nevertheless, comparisons of nicotine levels in cigarettes and vapes are complicated due to variances in their performance.

A single cigarette typically contains around 1.1 to 1.8 mg of nicotine, which means a standard pack holds between 22 to 36 mg. However, only a portion of that nicotine is actually absorbed by the body when smoking.

In contrast, vapes come with a wide range of nicotine strengths, from 0 up to 87.2 mg/ml. A 5% nicotine vape (equivalent to 50 mg/ml) contains nearly double the nicotine found in a cigarette pack. Some cartridges are even capable of delivering as much nicotine as several packs combined, depending on design and usage.

Although cigarettes deliver nicotine rapidly through combustion, certain e-cigarettes are engineered to mimic this efficiency using nicotine salts. That said, nicotine intake from vaping largely depends on puff frequency, inhalation depth, and device type—all of which differ from person to person.

Both cigarettes and vapes pose health risks. While vaping avoids combustion and tar, the long-term health outcomes remain under study. Nicotine itself is highly addictive, and both methods can lead to dependence.

 

What are the Benefits of Vaping Over Smoking?

Vaping is substantially less harmful than smoking, thanks to its reduced levels of harmful substances. Fewer toxic substances translate to a lower risk of developing lung cancer, COPD, or any other airway-related disease caused by smoking. The UK National Health Service also recognises vaping as an aid in smoking cessation, and studies indicate that vapers have a better chance of quitting smoke than those using traditional nicotine replacement therapies such as patches or gums. According to NHS data, around 50,000 smokers in the UK successfully quit smoking each year with the help of vaping. 

Although vaping has been considered a seemingly healthier alternative to cigarette smoking, it comes with its set of risks. Nevertheless, one must remember that there are no completely safe forms of vaping, and long-term effects are still under investigation.

Cost of vaping vs cost of smoking

Vaping is significantly cheaper than smoking. Comparing the costs of vaping and smoking is challenging. Vaping costs are considerably high at the outset. However, in the long term, vaping costs become less than smoking costs. 

In the UK, an average smoker spends about £250 per month on cigarettes, which totals to almost £3,000 a year. In sharp contrast, an average vaper may vape from one 10 ml bottle of e-liquid weekly for around £4. This comes to around £16 per month or £208 a year, which gives them savings of over £2,700 a year. 

The choice between disposable or refillable vaping devices also affects purchasing efficiency. An advantage of disposables is that they are ready to be used right out of the package, ensuring no waiting time. However, things get costly in the long run. A disposable vape is priced at around £5.99 and lasts about the same time as a pack of cigarettes. On the other hand, a refillable pod system costs around £25 upfront and will incur non-stop expenses for replacement pods and e-liquids. For heavy smokers, who spend around £420 every month on cigarettes, switching to a refillable vaping setup could lead to reduced spending of less than £60 a month to between £20 to £30 on pods and around £32 on e-liquid, yielding savings of better than 80%. From a long-term viewpoint, for most people, vaping is a cheaper option. Nevertheless, in and of itself, both habits impose an almost unavoidable financial burden.

 

Vaping to Quit Smoking?

Vaping is being widely recommended and considered as a cessation tool to quit smoking. While it is true that for some people, e-cigarettes seem effective in terms of reducing or completely stopping cigarette smoking, it is essential to grasp the complications involved. 

Transitioning into vaping appears a lot easier for most people who smoke because hand-to-mouth actions and inhalation actions are similar to those of smoking. This brings it closer to a normal, manageable switch compared to other forms of nicotine replacement therapies (NRTs), such as using patches or chewing gums. The UK's National Health Service has introduced free vaping starting kits to help smokers lose their grip on the habit. Although it can be effective at harm reduction, vaping is not without its risks, so users should taper off their nicotine intake over time. Therefore, if one intends to use vaping as a quitting strategy, it should be strongly recommended with medical advice, accompanied by a plan for nicotine use cessation in the end.

Essential tips to aid your journey from vaping to quitting smoking include choosing the right vape device and nicotine strength with professional guidance. Use the vape often enough to help with cravings, and add nicotine patches for extra support. Community forums or support groups are helpful, imparting real-life wisdom and support. The nicotine strength in your e-liquid can then be gradually lowered when you are confident that you will not be returning to smoking. Thereafter, decrease usage frequency progressively until you stop completely. 

How to choose and use a vape?

The correct selection and effective use of vape start with understanding your smoking habits and nicotine levels intake. 

Disposable vapes or pod systems are the most recommended for beginners as they are so easy to use. They are usually prefilled with e-liquid and require very little convenient closed-system maintenance. Vape pens have that in-between stage, with tanks instead of cartridges and longer battery life than disposables. This makes them suitable for those wishing to have more control. If you’re still unsure where to start, learning about the different types of vapes can help narrow things down.

Box mods are generally the ones that an advanced user would take because they allow more extensive customisation, such as different settings for wattage and temperature. When choosing a vape, battery life, e-liquid compatibility, nicotine salts versus freebase nicotine, and portability must all be considered. Proper usage will involve ensuring the machine is charged, correctly filling the tank, putting the pod in, and knowing how the firing mechanism works by button-activated or draw-activated. It is essential to prime all new coils to avoid burning, regularly clean your device, and take maintenance measures for top performance. 

Which vape is best to quit smoking?

When choosing an e-cigarette for smoking cessation, it is essential to select a device that matches your smoking pattern and preference. The NHS recommends pen-style vaporisers, pod devices, or vape bars for smokers looking for cessation aids, mainly because they are discreet, produce very little vapour, and can switch enough nicotine to satisfy cravings.

The decision matrix below can guide your choice:

These devices are compatible with nicotine salts, which are ideally suited for people wanting to imitate the feeling of smoking while gradually decreasing their nicotine intake. However, it is also essential to choose the e-liquids appropriate to the strength of nicotine according to one's own smoking habit and to taper off slowly.