Nicotine Strength Guide for Smokers Switching to Vaping

Making the switch from cigarettes to vaping? The single biggest mistake we see at Ecigone is picking the wrong nicotine strength. Too low and you'll cave within days. Too high and you'll feel sick as a dog.

After helping thousands of smokers make the switch since 2014, we know what works. This guide matches your smoking habit to the exact nicotine strength you need, explains why nic salts might be your best bet, and shows you how to step down over time.

If you're switching from smoking, choose a nicotine strength that stops cravings without over-delivering. Too low and you'll relapse; too high and you risk side effects like headaches or nausea. — Dr. Jamie Hartmann-Boyce

Nicotine Strength Basics

E-liquid nicotine is measured in mg/ml (milligrams per millilitre). UK law caps it at 20mg/ml thanks to TPD regulations. Most ex-smokers need between 3mg/ml and 20mg/ml depending on their habit.

Here's what actually works:

The difference between freebase and nic salts matters. Freebase gives that throat hit you're used to from cigarettes but gets harsh at higher strengths. Nic salts are smoother and hit your bloodstream faster - perfect if you were on 20+ a day.

Matching Your Habit to Nicotine Strength

Light Smokers (Under 5 a Day)

You've got it easiest. Start with 3-6mg/ml freebase or 10-12mg/ml salts. You're not heavily dependent, so lower strengths should cover your cravings without overdoing it.

Moderate Smokers (5-15 a Day)

This is most people we see. Go for 6-12mg/ml freebase if you want that cigarette-like throat hit, or 12-18mg/ml salts for something smoother. Don't be tempted to start lower - you need enough to avoid reaching for the cigarettes.

Heavy Smokers (15+ a Day)

Start high. 18mg/ml freebase or 20mg/ml salts. You need the maximum legal strength to match what your body's used to. Yes, it seems like a lot, but you'll step down later. The goal now is staying off cigarettes.

Chain Smokers and Special Cases

Some people smoke 10 a day but chain-smoke them in the evening. If that's you, consider different strengths for different times:

• Higher strength for evening sessions
• Lower strength during the day
• Keep both handy to match your patterns

Why Starting High Works

Your body's addicted to a certain nicotine level. Drop it suddenly and withdrawal kicks in - cravings, irritability, the works.

Starting at a strength matching your habit keeps withdrawal at bay while you break the cigarette ritual. Once you're comfortable vaping (usually 2-4 weeks), you can start stepping down.

The proven timeline:

• Most successful quitters reduce by 3mg every 2-3 months
• Full journey to zero takes 6-12 months
• Rush it and you'll likely fail

Public Health England's research backs this up - gradual reduction beats cold turkey every time.

Freebase vs Nicotine Salts - The Real Difference

Freebase Nicotine

The original e-liquid nicotine:

• Proper throat hit ex-smokers want
• Works brilliantly in sub-ohm devices at low mg 
• Perfect for higher-powered kits
• Gets harsh above 12mg/ml
• Not ideal for heavy smokers

Nicotine Salts

Game-changer for heavy smokers:

• Smooth even at 20mg/ml
• Absorbs faster - almost cigarette speed
• Perfect for small pod devices
• Less throat hit than freebase
• Ideal for 15+ a day smokers

At Ecigone, we recommend salts for anyone smoking 15+ a day. The smoothness and quick absorption make the switch easier.

Device Choice Matters

Using 20mg/ml salts in a sub-ohm tank will floor you. Using 3mg/ml freebase in a pod kit won't touch your cravings.

Match your nicotine to your device:

High nicotine (20mg):

• Low-power MTL devices
• Pod kits under 20W
• Tight airflow setups

Low nicotine (3-6mg):

• Sub-ohm tanks
• 40W+ devices
• Open airflow setups

Medium nicotine (6-12mg):

• Either type works
• Depends on preference
• Most versatile range

Stepping Down Successfully

Here's a realistic timeline that actually works:

Track how you feel after each reduction. If cravings kick in hard, stay at that level another month before dropping again. This isn't a race and this table above is the perfect way but most people take much longer but remember no matter how long you take progress is progress and some people like my self iam still vaping 5mg and 3mg with some 0% nicotine vape juices even after vaping 11yrs.

Common Mistakes to Avoid

Starting Too Low

"I only want a bit of nicotine" leads straight back to smoking. We see it constantly. Your body needs what it needs - start there, reduce later.

Signs you've started too low:

• Constant cravings
• Chain vaping
• Thinking about cigarettes
• Using more liquid than expected

Starting Too High

Less common but happens.

Signs you've gone too high:

• Headaches
• Nausea
• Dizziness
• Racing heart

Drop down immediately if you experience these.

Switching Too Fast

Dropping from 18mg to 6mg in a month? You'll fail. Your brain needs time to adjust to each reduction.

Wrong Device for Your Strength

High nicotine needs low power. Low nicotine needs higher power. Get this wrong and you'll either get nicotine sick or get no satisfaction.

The 2025 Reality - Post-Disposable Ban

With disposables banned since June 2025, you've got two choices:

Prefilled Pod Kits

• Convenient but limited
• Usually stuck with 20mg salts
• No stepping down options
• Limited flavours
• Expensive long-term

Refillable Pod Kits

• Choose any strength (0-20mg)
• Thousands of flavours
• Cost 80% less than prefilled
• Step down when ready
• Better for serious quitters

For anyone serious about quitting, refillable vapes are the only sensible choice.

If you want to learn more from our Beginners Guide to vaping, start your vaping journey today.