For adult smokers, switching completely from cigarettes to vaping may reduce exposure to harmful substances found in tobacco smoke. The NHS says nicotine vaping is less harmful than smoking and can be an effective quitting aid.
Vaping is not risk-free and is not intended for non-smokers.
Choose a simple pod system
Most beginners will find one of these options easier than advanced equipment:
- A pre-filled pod kit
- A hardware refillable pod kit
A pre-filled pod kit may suit someone who wants the simplest transition. A refillable pod kit may suit someone who wants more choice over e-liquid and ongoing costs.
Pre-filled pods for convenience
Pre-filled pods can be useful if you:
- Want a ready-to-use option
- Do not want to fill a cartridge
- Prefer consistent nicotine delivery
- Want a compact device
- Are replacing disposable vapes with a reusable system
Keep spare pods available so that an empty pod does not leave you without an alternative to cigarettes.
Refillable pods for flexibility
Refillable hardware pod kits can be useful if you:
- Want to choose from different compliant e-liquids
- Prefer to refill rather than buy sealed pods
- Want to adjust nicotine strength gradually
- Are comfortable carrying a small bottle
- Want a reusable device with separately available pods
Always follow the device instructions and use compatible e-liquid.
Choose enough nicotine
The NHS advises choosing a nicotine level that matches your current cigarette use and provides enough nicotine to manage withdrawal symptoms and urges to smoke.
If cravings remain strong, speak to a stop-smoking adviser rather than assuming you need a larger or more powerful device.
UK consumer nicotine products must comply with a maximum strength of 20 mg/ml.
Aim to stop smoking completely
The greatest benefit comes from moving away from cigarettes completely. Using both cigarettes and a vape for an extended period may not provide the same benefit as switching fully.
Choose a date to stop smoking and prepare your pod device before that date.
Create a practical plan
Before quitting:
- Choose a quit date
- Buy a legal reusable pod kit
- Charge the device
- Check that pods are compatible
- Keep spare pre-filled pods or e-liquid available
- Identify smoking triggers
- Tell supportive people
- Contact a stop-smoking service
Managing cravings
When you feel an urge to smoke:
- Use your pod as directed
- Delay the decision to smoke
- Drink water
- Walk briefly
- Change your routine
- Avoid situations strongly associated with cigarettes
- Contact your stop-smoking adviser
The NHS advises using a vape as needed to manage cravings and withdrawal symptoms during the transition away from smoking.
Reducing nicotine later
Do not rush to reduce nicotine before you are confident that you have stopped smoking. Once you are established as a non-smoker, you may gradually reduce nicotine strength or vaping frequency. A stop-smoking adviser can help you create a suitable plan.
Support in the UK
Stop-smoking services can provide advice even if you choose to use an e-cigarette. The NHS lists services and helplines for England, Scotland, Wales and Northern Ireland.
Important safety note
Keep pod devices and nicotine products away from children and pets. If you are pregnant, breastfeeding, taking medication or managing a medical condition, speak to a healthcare professional.