Over the last 10-15 years, the UK has seen a reduction in the number of Brits who smoke, especially among the 18-34-year-old age group. However, it was estimated in 2023 that 11.9% of the adult population smokes, equating to around 6 million people.
This reduction is not solely due to one thing. The increase in the cost of tobacco products, the indoor smoking ban, plain packaging, keeping them out of sight in shops, the known health impacts, and the rise of vaping have all contributed.
But you still may be asking, is vaping bad for you? And what are some vaping health risks that keep people from switching from tobacco?
Nevertheless, plenty of people want to (and struggle) to ditch tobacco. So in this blog, we’re going to discuss the differences between smoking and vaping, the health impacts of both, how nicotine is delivered, and address some common misconceptions about vape products. Lastly, we’ll talk about what happens when you make the switch and give you some practical solutions to stay on track for a smoke-free future.
Smoking vs Vaping: Everything You Need to Know
Comparing smoking and vaping is not always easy, and there has been a lot of misinformation and borderline fear-mongering about the safety of vaping. With that in mind, this section explores the details and facts around both so you can make an informed decision.
The Health Impacts of Smoking Vs Vaping
When it comes to the health impacts of both, current research shows that vaping is far less harmful than smoking tobacco products. At one point, the NHS suggested that vaping was 95% safer than cigarettes, and while this specific figure is no longer used, the absence of harmful chemicals and zero combustion with vapes leads to a substantial reduction in exposure to toxicants that promote cancer, lung disease and cardiovascular disease.
But why?
Firstly, because vapes use electricity to heat a liquid into a vapour, there is no combustion (burning) involved. In turn, this means that you’re not inhaling tar and carbon monoxide, as you would with tobacco. This tar can build up in our airways, increasing the risk of lung conditions like emphysema and chronic obstructive pulmonary disease (COPD).
Meanwhile, the carbon monoxide damages the haemoglobin in our blood, which “greatly diminishes the amount of oxygen the blood can carry to the cells”. Long-term, this increases the risk of heart disease and strokes.
Secondly, tobacco and tobacco smoke contain over 5,000 different chemicals, toxic metals and poisonous gases, more than 70 of which are known to cause at least 16 different types of cancer.
The smoke and chemicals damage our DNA, which can cause cells to behave oddly and hinder the biological processes that repair and protect our cells from becoming cancerous.
The cumulative effect of this can lead to various cancers, including cancers of the:
As you can see, smoking tobacco is horrendous!
Why is Vaping Preferable to Tobacco?
Put simply, vaping is far less harmful than smoking, simply because vapes don’t create tar and carbon monoxide, and don’t contain many of the harmful chemicals we’ve outlined above.
Research from The Institute of Psychiatry, Psychology & Neuroscience (IoPPN) at King’s College London found that amounts of tobacco-specific nitrosamines (volatile compounds and toxicants implicated in the main diseases caused by smoking) were found at significantly lower levels in vapers. Senior lecturer Debbie Robson added
“The levels of exposure to cancer-causing and other toxicants are drastically lower in people who vape compared with those who smoke. Helping people switch from smoking to vaping should be considered a priority if the Government is to achieve a smoke-free 2030 in England.”
A 2021 review by the NHS found that “people who used e-cigarettes to quit smoking, as well as having expert face-to-face support, can be up to twice as likely to succeed as people who used other nicotine replacement products, such as patches or gum.”
However, while vaping is less harmful than smoking, it is not risk-free. If you don’t already smoke or vape, do not start.
Why is Vaping Successful in Helping Quit Tobacco?
One of the main reasons that vaping can be such a successful quitting aid is that it helps manage nicotine cravings and replicates the feel of smoking much better than other methods of nicotine delivery. Unlike patches and gums, vaping (and specifically the nic salts in the e-liquids) delivers the nicotine to the blood very quickly, in much the same way that smoking does.
Similarly, the process of going outside, inhaling something, and the feel of the throat hit helps to placate the habit of smoking that many people have formed. This even extends to the hand-to-mouth action that many smokers subconsciously miss when switching to a nicotine alternative.
Lastly, the vape market contains hundreds of brands and products to suit every taste. There are thousands of different vape flavours, nic-salt strengths, and vape kits to help you customise the experience. From simple pod vape kits to fully customisable sub-ohm devices, there is something for every experience level.
What’s more, vaping allows users to taper down their nicotine intake over time in a way that smoking doesn’t.
Common Misconceptions about Vaping
Unfortunately, some common misconceptions about vaping still persist, which can deter people from making the switch from tobacco. These include:
'Vaping is as bad as smoking'
50% of smokers wrongly believe vaping is as bad or worse than smoking. This can deter smokers from quitting, and given that there were an estimated 74,800 deaths attributed to smoking in 2019, it could be costing thousands of lives.
As we’ve seen already, smoking is measurably more dangerous than vaping.
'Vaping causes ‘Popcorn-Lung’'
Popcorn lung (bronchiolitis obliterans) is a rare type of lung disease caused by a build-up of scar tissue in the lungs, which blocks the flow of air.
It’s been associated with the chemical flavouring diacetyl, which has been known to be used in illicit e-liquid. However, there have been no confirmed cases of popcorn lung reported in people who use e-cigarettes, and diacetyl has been banned from use in e-liquids in the UK and EU since 2016.
'Passive vaping is as bad as passive smoking'
While we don’t know the long-term health impacts of vaping, and it certainly isn’t risk-free, there is no good evidence that second-hand vapour from e-cigarettes is harmful. However, it is always best to vape outdoors and away from others.
'Nicotine causes cancer'
While nicotine is very addictive and is not 100% harmless, it doesn’t contain toxic chemicals, and does not directly cause cancer, lung disease or other cardiovascular conditions.
'We don’t know what’s in vapes'
Vapes sold legally in the UK are very tightly regulated by the Medicines and Healthcare products Regulatory Agency (MHRA). As part of this, all manufacturers must list all ingredients.
However, illegal or counterfeit vapes may contain harmful or banned substances, so always buy from a reputable seller such as Vape UK.
The key to harm reduction in smoking is education and ensuring you only rely on reputable sources for your information, such as health authorities and respected educational or medical institutions.
What Happens When You Switch to Vaping?
As soon as you put out that last cigarette, your body starts going through a range of changes, all of them for the better.
20 Mins
Your heart rate begins to return to a steady level.
2 Hours
Your heart rate and blood pressure have returned to normal levels, improving circulation. The first signs of nicotine withdrawal and cravings appear, which can be managed with vaping.
12 Hours
Carbon monoxide begins to leave your body.
24 Hours
Your heart begins repairing itself, steadily reducing your risk of heart attack. At the same time, your lungs begin removing the sludge and gunk that smoking causes to accumulate. Many people develop a cough at this point, but it’s only your body healing itself.
48 Hours
Your sense of taste and smell will begin to return.
3 Days
If you’re quitting cold turkey, all traces of nicotine will have left your body, and your cravings will be most intense. This is when many people cave in and reach for a cigarette. However, using a vape can help get you through the worst of it.
2 Weeks
Your body is well into healing itself, and you’ll start to notice a significant improvement in your physical condition, especially when active and exercising.
1 Month
Your lungs will continue improving, and the cilia (microscopic hair-like structures inside) can move freely. This helps keep your airways clear and reduces the chances of infections.
3 to 9 Months
Your body keeps getting healthier, and the negative impacts of smoking, such as wheezing, coughing, and shallow breathing, will eventually disappear entirely.
1 Year
Your risk of developing heart disease will have reduced by 50%, and you will be much less likely to suffer a stroke. Crucially, vaping doesn’t damage your heart, so even if you’ve used one to quit, you’ll still get these benefits.
You’ll also notice the difference financially. In 2025, the average pack of 20 costs around £17. If you smoked 20 a day, you’ll have saved over £6000!
10 Years
Your risk of developing lung cancer will have reduced by 50%, even if you continue to vape. Your risk of heart disease is also now similar to someone who has never smoked.
Even if the price of cigarettes stays the same over this period (which it won’t), you will have saved at least £60,000!
5 Practical Tips for Switching and Staying Smoke-Free
1. Set a Date & Time
Many people like to have a set date when they quit smoking, as it gives them something to work towards. It can be any date of your choice, but it’s best to choose a time when you can give yourself the best chance of success.
For example, quitting just before a stressful period at work or a weekend spent socialising with friends may make you reach for the smokes. Many people try to quit in January, on their birthday, No Smoking Day (the second Wednesday of every March) or Stoptober (October).
To help yourself and keep motivated, consider making a list of the reasons why you want to quit smoking, which could include:
oImproved health and well-being
oSaving money
oReduced risk of illness and disease
oFitness
oBecoming a parent
oPhysical appearance and smell
oEasier and better travelling experiences
2. Get Support
Whether it’s from family and friends or specialist smoking charities and organisations, people who get support are more likely to succeed in their quest to quit smoking. Different methods work for different people, but having someone to talk to or lean on during the difficult periods can really help.
You could try quitting with a friend to keep yourselves accountable, or develop a routine for when the cravings strike. Trying to keep occupied (away from environments that encourage smoking) can also help you ignore the urge to smoke.
If this isn’t possible, apps like NHS Quit Smoking and Smoke Free, or email services like NHS Smokefree (not related to the Smoke Free App), can provide vital support and motivation to keep going.
3. Use a Vape
Vapes are proven to help people quit smoking, and here, we have thousands of vape kits and e-liquids to help you through the process. It can seem daunting to a beginner, with all the various terminology and different devices confusing you, but we have an expansive range of blogs and guides to help you out, including:
oThe Complete Beginners’ Guide to Vaping
oHow to Choose a Vape Kit
oHow to Choose the Right E-Liquid Nicotine Strength
oThe Best Beginner Vapes in 2025
oThe Best E-Liquid Brands for 2025
oThe Best Reusable Vape Kits
oTroubleshooting Guide
Of course, if that doesn’t help, contact us, and we will answer any of your questions!
4. Experiment With Different Flavours And Devices
All vapes are different, and it can take some time and effort to get used to vaping instead of smoking. The key is not to give up; do what you can to find the flavour and device combination that works for you.
Disposable vapes used to be a great way to experiment, but they were banned in the UK in June 2025. Now, we recommend prefilled pod kits as the best choice for beginner vapers.
These super simple and super affordable vape kits are almost identical to disposables, but they are rechargeable and come with prefilled pods that you can switch out when they’re empty. Not only is this better for the environment, but also your wallet.
Brands like Elf Bar, Lost Mary and SKE are among our favourites as they’re reliable and offer a huge range of flavours to try, helping you find the one that helps you quit. What’s more, our multibuy deals allow you to save even more money while you’re experimenting.
As you get more experienced, you can try more complex and premium devices that offer features like variable power modes, air flow adjusters, changeable coils and more, to truly customise your vape experience.
5. Track Your Progress And Reward Milestones
One of the best ways to quit for good and help manage those trying moments is to keep track of your journey. By seeing the days, weeks and months tick over, you can see how far you’ve come and the progress you’ve made. This can make you more likely to stick to your goals and not undo all your hard work.
Apps like Smoke Free can also provide you with extra incentives and encouragement. For example, they keep a running total of the money you’ve saved, the number of cigarettes you haven’t smoked, the rate at which your health markers improve, and set you daily challenges to meet.
As part of this, you need to be kind to yourself, enjoy the positive improvements, and give yourself a reward when you can. For example, you could use the money you’ve saved after a year to go on holiday or buy something you’ve always wanted.
When it comes to vaping, one of the main advantages is that you can slowly taper down your nicotine intake. To begin with, we recommend using 20mg vape liquid, but once you’re ready, you can drop down to 10mg, and then eventually nothing.
Quit Smoking for Good
Quitting smoking is one of the most important things you can do for your health and quality of life, and vaping can be a useful tool in achieving success. Despite what some may say, switching to vaping isn’t about replacing one harmful habit with another; it’s a proven way to quit for good.
By choosing the right device, having support structures in place, tracking your progress, and most importantly, putting in the effort, you can do it. Explore our range of vape kits to help you do just that, and if you need any more information, don’t hesitate to contact us.