When you get too low, you will not quit craving, and you will most probably relapse to cigarettes.
When you go too high, you can feel dizzy, sick, or experience headaches.
This is a simple guide that provides all the nicotine strengths that the UK sells (3mg to 20mg) and how it will compare to cigarettes, the vape kit to use, and how to gradually reduce it over time.
Nicotine Strength Chart: Smoking to Vaping.
The following table can be used to match your cigarette habit and a good starting vape strength.
| e-liquidsSmoking Habit | Freebase E-Liquid | Nic Salt E-Liquid | Best Kit Type. |
|---|---|---|---|
| Light smoker (less than 5 per day) | -6mg -3mg | 5mg | Any Pod kits or sub-ohm kit |
| Moderate (5-15 a day) smoker | 6mg - 12mg | 10mg | Pod kit or low-wattage Tanks. |
| Heavy smoker (15 + per day) | 18mg | 20mg | MTL pod kit less than 20W |
In the UK, the TPD legislation has an upper limit of 20mg/ml of nicotine.
When you smoked over 20 cigarettes every day, start with 20 mg nic salt on a pod device. When the cravings have subsided, you can weaken gradually.
The comparison of Vape Nicotine to cigarettes.
Cigarette and vape nicotine are absorbed differently; therefore, they do not match.
Approximately 10-12mg of nicotine is contained in a cigarette.
On average, 1-1.5mg of cigarettes are absorbed by your body.
The NHS states that selecting the right strength of nicotine depends on how many cigarettes you smoked and will help you to control the cravings to have a better chance of quitting.
In the case of vaping, nicotine delivery is dependent on:
Wattage
Coil resistance
Airflow
Length of your puff
Nicotine form (freebase or salt)
Here's a rough comparison:
| Vape Strength | Approximately the same as. |
|---|---|
| 3mg freebase (sub- ohm) | 5-10 light cigarettes/day. |
| 6mg freebase | 10-15 cigarettes/day |
| 12mg freebase | 15-20 cigarettes/day |
| 18mg freebase or 20mg nic salt (MTL) | 20+ cigarettes/day |
[?] These are only estimates. Longer puffs = more nicotine.
What Is the Difference between Freebase and Nic Salt?
Two forms of nicotine are available in the UK:
1. Freebase Nicotine
It is the conventional type of e-liquid.
Available strengths:
0mg
3mg
6mg
12mg
18mg
Features:
Stronger throat hit
Slower nicotine absorption
Works in most devices
Can feel harsh above 12mg
Best for:
Light to moderate smokers
Sub-ohm users
Individuals who like a powerful throat hit.
2. Nicotine Salt (Nic Salt)
The benzoic acid that is contained in the nic salts makes them smoother and faster acting.
Available strengths:
5mg
10mg
20mg
Features:
Smooth throat hit (even at 20mg)
False memories (more like cigarettes)
The low-wattage pod kits are designed.
Best for:
Heavy smokers
New switchers
Individuals who desire quick relief from craving.
Quick Comparison Table
| Factor | Freebase | Nic Salt |
|---|---|---|
| Strength options | 0, 3, 6, 12, 18mg | 5, 10, 20mg |
| Throat hit | Stronger | Smooth |
| The rate of absorption | Slow medium-fast. | |
| Optimal device | Sub- ohm, tanks MTAR pod devices. | |
| Optimal in serious smokers | 18 mg (sometimes rudeness) | 20mg (easy) |
When you smoke 15 or more cigarettes a day, begin with 20mg nicotine salt in a pod device. It is more like smoking, and it manages cravings.
How to match Nicotine Strength with Your Vape Kit.
Nicotine and the power of the device should be equal.
The greater the wattage, the greater the vapour and therefore the greater amount of nicotine per puff.
High Nicotine (18mg-20mg)
Use:
MTL pod kits
Under 20W
Tight airflow
0.8O or higher coil
20mg should not be used in a 50W sub-ohm kit - it will be too strong.
Medium Nicotine (6mg-12mg)
Use:
Pod kits
Low-wattage tanks
0.6O-1.2O coils
MTL or restricted lung draw
Low Nicotine (3mg-6mg)
Use:
Sub-ohm tanks
Higher wattage devices
0.2O-0.6O coils
Open airflow
Low nicotine is effective since sub-ohm gadgets generate higher vapour.
Power and machine have to be balanced.
When Should You Step Down?
Nicotine does not have to be cut down at once. To begin with, concentrate on being cigarette-free.
Here's a simple timeline:
| Time | Action |
|---|---|
| Month 1-2 | Maintenance at initial strength. |
| Month 3-4 | Drop one level |
| Month 5-6 | Stabilise |
| Month 7+ | Reduce again by this time in case you are comfortable. |
Example:
20mg - 10mg - 5mg
18mg - 12mg - 6mg - 3mg
In case cravings start coming back strongly, revert again in between.
Quitting smoking is of more value than cutting down on nicotine levels.
Clues You Are Smoking Too Strongly.
Too High
Headaches
Dizziness
Nausea
Harsh throat hit
Too Low
Constant cravings
Chain vaping
Thinking about cigarettes
No gratification following vaping.
At least allow new strength 3-4 days before making the decision.
Which Nicotine Strength Do Prefilled pods?
The prefilled pod kits available in the UK are 20mg of nicotine salt.
There are a few brands that have 10mg, and the options are limited.
If you want:
More flavour choices
Full strength control (0mg-20mg)
Easier stepping down
It is a better refillable pod kit.
Additional Hints on the Selection of the Appropriate Strength.
1. There Is Greater Craving in the Morning.
In case you were attached to your first cigarette of the day, you might require more nicotine.
2. Social Smokers May Need Less
With 6mg- 10mg, maybe sufficient in case of only smoking when outside or stressed.
3. Chain Vaping Says It is Too Low.
When you are left puffing, and you are unhappy, then make it stronger.
4. It is too high because Feeling Sick Means It's too high.
Drop one level.
Final Advice
Vaping is most successfully used in cases when a person switches from smoking to vaping:
You select the right strength of nicotine.
You come to parity with the machine.
You concentrate on the cessation of cigarettes.
You decrease the nicotine slowly.
Everybody does not have a perfect strength. Begin by depending on how you smoke, make changes when necessary, and allow your body time to adjust.
