Vapes/E-Cigarettes
Vapes — also known as e-cigarettes — are now the most popular quitting aid in England. Large numbers of people have successfully stopped smoking by switching from cigarettes to vaping.
What is vaping?
A vape, or e-cigarette, is a small electronic device that lets you breathe in nicotine as a vapour instead of smoke.
It has become one of the most effective ways to stop smoking because it closely mirrors the act of smoking while still delivering the nicotine that keeps cravings at bay.
The key difference is what’s not there. Vapes don’t burn tobacco, so they don’t produce tar or carbon monoxide — the substances in cigarette smoke responsible for cancer and many other serious illnesses. Instead, a vape gently heats a liquid that usually contains nicotine along with flavourings.
E-liquids are sold in a range of nicotine strengths, which means you stay in control of how much nicotine you take in. Nicotine on its own carries little risk and has been used safely for decades in medicines designed to help people quit.
Vapes are intended only for adult smokers who want to stop. If you’ve never smoked, you shouldn’t start vaping — nicotine is addictive.
Is vaping safe?
In the UK, vapes are tightly regulated to meet strict safety and quality standards.
They aren’t completely risk-free, but the evidence is clear that they are far less harmful than smoking tobacco.
While the e-liquid and vapour do contain a few of the potentially harmful substances found in cigarette smoke, the levels are very much lower.
Serious reactions to vaping are uncommon. If you believe a vape has caused you a side effect, or you have a safety concern about a product, you can report it through the Yellow Card Scheme.
Side effects of vaping
The most common side effects people notice are:
- coughing, or a dry mouth and throat
- irritation in the mouth or throat
- shortness of breath
- headaches
If any of these bother you, speak to a stop smoking advisor or a specialist vape shop before you give up vaping as your way of quitting.
In most cases, a small adjustment to your device, your e-liquid or the way you vape is enough to sort the problem out. Side effects are usually mild and easily managed, and they shouldn’t put you off using a vape to stay smokefree.
What types of vape are there?
Vapes come in several forms, with e-liquids available in different nicotine strengths. A specialist vape retailer or a stop smoking advisor can help you choose the device that suits you best.
- Cigalikes
- Designed to look and feel like a cigarette. They can be either disposable or rechargeable.
- Pod systems
- Compact, rechargeable devices, often shaped like a USB stick or a small pebble, that use refillable or replaceable e-liquid pods.
- Vape pens
- Shaped like a pen or slim tube, with a tank for e-liquid, replaceable coils and a rechargeable battery.
- Mods
- Usually the largest devices. They have a refillable tank, longer-lasting batteries and adjustable power settings.
Does vaping harm the people around me?
So far there’s no evidence that vaping causes harm to other people nearby.
This is very different from second-hand cigarette smoke, which is known to be seriously damaging to other people’s health.
Vaping during pregnancy
If you’re pregnant, nicotine replacement products such as patches and gum are the recommended way to help you stop smoking. That said, if you find a vape is what keeps you off cigarettes, vaping is far safer for both you and your baby than carrying on smoking.
If you have any worries about smoking or vaping while pregnant, talk to your midwife, who can give you all the support you need.
Vaping and young people
Although vapes are a useful tool for adult smokers trying to quit, they are not harmless and should never be used by anyone under 18.
It is against the law to sell nicotine vaping products to under-18s, and it’s also illegal for an adult to buy them on a young person’s behalf.
If you come across a shop selling vapes or tobacco to under-18s, you can report the retailer to Trading Standards through the Citizens Advice online portal.
Ready to stop vaping?
Once you’ve been vaping for a while and feel confident you won’t return to smoking, you can start thinking about giving up vaping too. Many people reach this point after around 12 months.
There are two main approaches:
- vape less often over time
- gradually step down the nicotine strength of your e-liquid
There’s no need to rush. Only cut back on how often you vape, or reduce your nicotine strength, once you’re sure you won’t slip back into smoking and you don’t find yourself puffing more to make up for it.
More ways to quit
Nicotine replacement
Nicotine replacement therapy (NRT) can help you manage cravings in the early days of stopping smoking. Read more about nicotine replacement.
Local stop smoking support
You’re far more likely to quit for good with support than by relying on willpower alone. Find your local service.