If you’re new to vaping or thinking about making the switch from traditional cigarettes, choosing the right nicotine strength in your e-liquid is one of the most important decisions you’ll make. Get it wrong, and your vaping experience could be unsatisfying, or worse, unpleasant. But don’t worry this guide will walk you through everything you need to know to choose the perfect nicotine strength for your needs.
Why Nicotine Strength Matters
Nicotine is the addictive substance found in tobacco, and it’s also a key ingredient in most e liquid vape liquids. When you vape, you’re inhaling vapour containing a specific amount of nicotine. The right strength can help you manage cravings, transition away from smoking, and enjoy a smoother, more satisfying vape.
Pick too low a strength, and you might feel unsatisfied or find yourself vaping excessively to compensate. Go too high, and you may experience throat irritation, dizziness, or even nausea—especially if you’re not used to that much nicotine.
Understanding Nicotine Strengths in E-Liquids
In the UK, nicotine strength is measured in milligrams per millilitre (mg/ml). You’ll commonly see bottles labelled with strengths such as:
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3mg – Very low
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6mg – Low
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12mg – Medium
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18mg – High
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20mg – Maximum legally allowed in pre-mixed e-liquids (under TPD regulations)
It’s also important to know there are two main types of nicotine used in e-liquids:
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Freebase nicotine – Traditional form, found in most standard e-liquids. Offers a stronger throat hit, more suitable for moderate to heavy smokers.
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Nicotine salts (nic salts) – A newer form that absorbs into the bloodstream more quickly. Smoother on the throat, even at higher strengths, making them ideal for beginners or those wanting a stronger hit without harshness.
Matching Nicotine Strength to Your Smoking Habits
Your previous smoking habits are the best guide for choosing a suitable nicotine strength. Here’s a general breakdown:
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Heavy smokers (20+ cigarettes a day)
Recommended strength: 18mg to 20mg (nicotine salts may be smoother for this range)
You’ll need a higher strength to curb cravings and mimic the nicotine intake you’re used to. -
Moderate smokers (10–20 cigarettes a day)
Recommended strength: 12mg to 18mg
Both freebase and nic salts work well here, depending on your preference for throat hit and vapour production. -
Light smokers (less than 10 cigarettes a day)
Recommended strength: 6mg to 12mg
This range provides a balance without overwhelming your system. -
Social smokers or very light smokers
Recommended strength: 3mg to 6mg
Perfect for those who don’t need much nicotine but still want to enjoy the habit of vaping. -
Non-smokers (vaping for flavour or relaxation)
Recommended strength: 0mg
Nicotine-free e-liquids are a good choice if you want to enjoy flavours without any dependency.
Choosing the Right Device for Your Nicotine Level
Not all vape devices are created equal, and your device plays a huge role in how nicotine is delivered. For example:
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High-powered sub-ohm devices produce large clouds and deliver more vapour per puff. If you’re using a device like this, lower nicotine strengths (3mg–6mg) are usually more appropriate.
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Low-powered pod systems or starter kits deliver less vapour per puff. For these, higher nicotine strengths (12mg–20mg) are suitable, especially if you’re trying to replicate the experience of smoking.
Using too much nicotine in a high-powered device can result in nicotine overload leading to headaches, nausea, or dizziness.
Signs You’ve Picked the Wrong Strength
Even with this guidance, it may take a little trial and error to find the ideal strength for your needs. Here are signs you might need to adjust:
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Too low: Constant cravings, chain vaping, irritability, or returning to cigarettes.
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Too high: Headaches, nausea, coughing, harsh throat hit, or dizziness.
If you’re unsure, start in the middle and adjust gradually. For example, try 12mg and see how it feels. You can then go up to 18mg or down to 6mg depending on your response.
Tips for a Smooth Transition
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Try different strengths and flavours: Many vape shops offer sample bars or smaller bottles so you can experiment.
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Consider nic salts for smoother hits: Especially helpful if you’re switching directly from heavy smoking.
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Stay hydrated: Vaping, especially with higher nicotine, can cause dry mouth.
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Track your usage: Keep an eye on how much you’re vaping daily—if you’re constantly vaping at a low strength, it may be time to move up a notch.
Final Thoughts
Picking the right nicotine strength is crucial for a satisfying and successful vaping experience, particularly if you’re using vaping as a way to quit smoking. It’s not just about nicotine intake—it’s about comfort, satisfaction, and control. By considering your past smoking habits, the type of device you use, and how your body reacts, you’ll be well on your way to finding your ideal strength.
Remember, everyone’s journey is different. Don’t be afraid to adjust as you go. With a little experimentation, you’ll discover the perfect balance that works for you.