Vaping vs. Smoking: Health Benefits and Myths for UK Smokers

This article will outline the health benefits of vaping vs. smoking, myths and false information that has been spread about vaping. In additions, we cover the cost comparisons and support to help people quit smoking. 

Why UK Smokers Are Making the Switch

Over the past decade, the UK has seen a massive shift in the smokers approach to quitting. According to the office of national statistics, they have noticed that the smoking rates in England have significantly dropped, while the amount of people using e-cigarettes continue to increase. The main aspects driving this trend is that vaping has been shown to be less harmful for people’s health, is more cost effective and is easier to tailor to people preferences. 

In the past few years, vaping has become the UK’s most popular quit smoking aid. The majority of smokers chose vaping because it mimics the hand-to-mouth habit of smoking while delivering nicotine in a faster and less harmful way. The NHS and Public Health England (PHE) endorse vaping as a safer tool for smokers to kick the habit. However, confusion and myths still surround vaping industry. 

 

Health Comparisons: What Public Health Research Shows



Key Findings from Public Health England (PHE) 

PHE has conducted extensive research on the safety of vaping compared to smoking. The most quoted finding is that vaping is at least 95% less harmful than smoking tobacco. This conclusion is based on evidence showing that most of the damage caused from smoking is from the tar and thousands of other harmful chemicals that tobacco contains, none of which are found in vaping. 



What the “95% Safer” Claim Really Means

“95% safer” doesn’t mean risk free, but poses a significantly reduced health risk when compared with smoking, with benefits including: 

• Lower exposure to harmful toxins
• Improved lung health and function
• Decreased risk of cardiovascular and respiratory diseases



Short-Term vs. Long-Term Impact 

Short-term vaping studies show significant improvements in lung health and reduced coughing among previous smokers who switch to vaping. While long-term studies are still ongoing, the information so far suggests that vaping is far less harmful to organs like the heart and lungs than smoking.  

Vaping Myths Debunked

Myth: “Vaping is More Harmful Than Smoking” 

This myth is often spread due to alarming headlines. However, in the UK, vapes and e-liquids are tightly regulated by the Medicines and Healthcare products Regulatory Agency (MHRA). They also implemented a nicotine strength cap of 20mg, making legal vape products a safer option than cigarettes. 

In short, the liquids sold in the vape shops in the UK, have been tested for years before allowing on the market. Vapourium is taking it one step further, and we don’t stock anything that’s owned by a tobacco company, nor do we stock liquids we can’t get test results for. 



Myth: “Vapes Contain Antifreeze”

One of the main chemicals in vape liquids is Propylene Glycol which is also one of the many chemicals found in antifreeze. However, this doesn’t mean that it is dangerous or toxic. It is used in antifreeze as a safer alternative to more toxic ingredients, but it is also found in asthma inhalers and many different food products like sauces, salad dressings and seasoning blends. 



Myth: “Second-hand Vapour is Dangerous” 

Cigarette smoke contains over 7000 different chemicals, most of which are toxic. On the other hand, vapour for an e-cigarette contains significantly fewer substances which are in much lower concentration. While some companies that are using menthol flavourings, will name the menthol types they are using causing the list to be longer, it should only ever consist of Vegetable Glycerine, Propylene glycol, flavourings and nicotine (optional). This means that second hand vaping is significantly safer than second hand smoking. But still it is recommended to be conscious of people around you as it can be seen as rude.  



Myth: “Vaping Leads Teens to Smoke” 

While vaping itself has become more popular amongst underage teens, largely thanks to disposables, which are banned in the UK since June 2025, there’s little proof that they will later on pick up smoking. While underage vaping remains a problem, Vapourium will, and every other shop should, strictly follow the ‘Challenge 25′ rule, where vaping products are not sold to underage members of the public. Vapourium maintains that while vaping is lesser of the two evils, if you’ve never smoked a day in your life, you shouldn’t spend your money on vaping products regardless of your age.  

Vaping in the UK is strictly age restricted and businesses that do not follow these rules face heavy fines and possible loss of licences. Most young people who vape have previously been smoking or are currently smoking. There’s little evidence to support the claim that vaping is a gateway to smoking among teens. If you do notice any business selling to underage people please report them to Trading Standards so they can get investigated. 

Myth: “Vaping causes popcorn lung”

One of the most persistent myths in the vaping world is that vaping causes popcorn lung — but this claim is not supported by scientific evidence and is false.

Popcorn lung, or bronchiolitis obliterans, is a rare lung disease linked to inhaling high levels of diacetyl, a buttery-flavoured chemical once used in microwave popcorn factories.

While diacetyl was found in some early e-liquids, UK regulations have banned its use in all nicotine-containing vape products since 2016 under the TPD (Tobacco Products Directive). That means all legally sold e-liquids in the UK — including those at Vapourium — are 100% diacetyl-free.

The True Cost: Smoking vs. Vaping in the UK 

Annual Cost Comparison of smoking vs. vaping 

People who smoke on average spend around £2000-£3000 per year. On the other hand, people who vape tend to spend around £300-£500 each year so vaping is a lot more cost effective. On average, for 20 a day smoker, a packet costs anywhere between £12-£17 per day. Over the course of a week that amounts to over £70. People who vape, in comparison, spend on average around £12 a week, or around £40-£50 a month. Although this is relative to the usage, and while some people spend more on their vaping products, it still works out cheaper than smoking. 



Hidden Expenses of Smoking 

Other than the high cost if cigarettes, smokers have to spend more on health treatment, dental care and also insurance premiums. These expenses add up quickly.  



Budget-Friendly Vape Options 

One of the main pros of vaping is that it can be extremely budget friendly, with some starter kits costing as little as £10-£25. Most people can even get a starter kit completely free due to the NHS SmokeFree Hampshire scheme. You can also stock up on your refills for around £10-£20 each week, depending on usage. 

How Nicotine Delivery Differs Between Vaping and Smoking 

Nicotine in tobacco is delivered quickly, heavily and has very little control over the amount of nicotine you ingest which often makes it more addictive. Vaping however, is smoother and has a lot more control on the amount of nicotine due to different nicotine strengths available in vape liquids. While the average cigarette has between 7-9mg of nicotine per cigarette, which is consumed in a very short space of time, vaping liquid works slightly differently. The strength displayed on the bottle refers to the nicotine amount in the entire bottle not in every puff. So even if you require 20mg nicotine to start off with, the amount of time it takes you to go through the entire bottle would equal to roughly 2.5 cigarettes worth of nicotine  



Control Over Nicotine Levels

One of the advantages of vaping is that you are able to choose the nicotine strength of your liquids from 0mg to 20mg, this allows people who vape to reduce the nicotine strength over time which can make it easier to quit.  

Which E- cigarette Types Work Best for Quitting? 



Pre-filled vs. Refillable Kits 

Pre-filled vapes are great for beginners as you don’t need to worry about filling your vape or carrying e-liquids around with you. But this tends to be expensive long term. Refillable kits on the other hand, offer more customisation on both power as well as nicotine strength and flavour with a lower running cost. 

Pod Systems and Their Popularity 

Pod systems have been growing in popularity due to being more compact, discreet and easy to use. They are more popular among new vapers due to their simplicity and reliable performance. These days, they offer multiple different power settings or coil options, making them perfect for both new and seasoned users. 



Recommendations for Beginners

For those looking to quit smoking, we would recommend pod system vapes as they are less hassle than coil systems. Brands like Vaporesso and Oxva are highly recommended due to their reliability and simplicity. 

Support Available to UK Smokers Who Want to Quit

NHS Stop Smoking Services



The NHS offers free and personalised support, including access to quit coaches, medications, and now even vape kits in some areas. 

Most of our team members are qualified through the NHS as Stop Smoking assistants, so if you think vaping is your way to quit smoking, pop into the nearest Vapourium and ask us about the service. 

Community and Local Programs 



If you think vaping isn’t for you, you can also access support through pharmacies, GPs, and local councils that are offering quit smoking programs tailored to your needs.

Legal Regulations and Safety Standards in the UK

TPD Compliance and E-Liquid Limits



In the UK, all vaping products must adhere to the Tobacco and Related Products Regulations (TRPR), derived from the EU’s Tobacco Products Directive (TPD). These laws: 

• Limit nicotine concentration to 20mg/ml
• E-liquids with nicotine pre mixed in has a maximum quantity of 10ml  
• Restrict tank sizes to 2ml
• Require registration with the Medicines and Healthcare products Regulatory Agency (MHRA)



These regulations ensure that all legal vape products in the UK are tested for safety and labelled accurately. If you find a shop selling un-labelled products, or liquids that aren’t in English, it’s best to stay away from them and report them to Trading Standards.  



Age Restrictions and ID Laws



Selling vape products to anyone under 18 years old is illegal in the UK. Retailers must verify age through physical ID or digital age verification online.  If you do notice any business selling to underage people please report them to Trading Standards so they can get investigated. 



Packaging and Nicotine Warnings



Every legal e-cigarette and e-liquid must feature clear labelling, child-proof packaging, and warnings about nicotine content to help consumers make informed choices. The information needs to be in English and clearly visible. 

Psychological Aspects: The Habit and Rituals of Smoking vs. Vaping

Hand-to-Mouth Action Similarities



One of the biggest reasons vaping helps people quit smoking is its similarity in behaviour to smoking. The act of holding a device, inhaling, and exhaling mirrors the smoking experience, providing both physical and psychological satisfaction. 



Coping with Stress 

People often smoke due to stress or habit. Vaping offers an alternative response to these triggers, and with time, users can retrain their responses and reduce overall dependence.

Environmental Impact: Cigarette Butts vs. Vape Waste

Pollution from Cigarette Filters
Cigarette butts are the most littered item globally, including in the UK. They’re non-biodegradable and leach toxins into the soil and water, harming wildlife and ecosystems. 



Vape Recycling Challenges



While vape products also produce waste—especially liquids and pods—many parts are recyclable. Programs like Green Wings Project encourage responsible disposal by encouraging shops to return their e-waste to them for recycling. 



Sustainable Vape Practices



Vapers can choose more eco-friendly options like refillable devices, long-lasting coils, and by supporting brands that offer recycling initiatives. 

Potential Risks of Vaping: What Users Should Know

Lung Injury Cases and Context



The few severe lung injury cases (EVALI) reported in the media were primarily linked to illegal THC vapes in the US, not regulated UK products. The MHRA ensures strict safety checks here. 

In fact, any vaping product bought from a reputable source in the UK has been tested for years before allowing it to the market. Vapourium is taking it one step further – we don’t stock anything that is owned by a tobacco company or products we can’t get test results for. While nicotine can act as a blood thinner, and some flavourings can bring out unknown allergies, or can react to known and unknown health conditions, vaping in the UK is a lot safer than in some of the other countries. 



Avoiding Black Market Vapes



Only purchase vapes from licensed UK retailers. Avoid buying from unverified sources or importing unregulated products which may not meet UK safety standards. Not only can illegal and fake products ruin your device and your vaping experience, it can also be hazardous to your health as they might contain untested and potentially dangerous substances. 



Advice from UK Health Authorities



UK health bodies, including ASH and the Royal College of Physicians, continue to support vaping as a safer alternative to smoking and an effective quit tool when used correctly. 

Case Studies: Success Stories from UK Ex-Smokers

• Sarah, 42, Manchester: “I smoked 20 a day for over 20 years. I tried patches and gum, but nothing stuck. A pod vape finally worked, and now I’ve been smoke-free for 18 months.” 
• Liam, 35, Glasgow: “I used a free vape kit from my local NHS stop smoking service. I’ve now stepped down my nicotine from 18mg to 3mg and hope to quit completely soon.” 
• Dave, 55, London: “What kept me smoking was the habit. Vaping helped with that, and I finally feel in control. My cough’s gone, and I feel healthier and can breathe better because of it.” 



These stories reflect how accessible, affordable, and effective vaping can be when part of a comprehensive quit plan. 

FAQs About Vaping vs. Smoking for UK Smokers



1. Is vaping completely safe?


No, but it is significantly safer than smoking. PHE states it’s at least 95% less harmful. 


2. Can vaping help me quit smoking for good?


Yes, many UK smokers have successfully quit by using e-cigarettes alongside behavioural support. 


3. Are there free vape kits available in the UK?


Yes, some local councils and NHS services offer free starter kits to smokers as part of quit programs. In Hampshire, Smokefree Hampshire offers Nicotine Replacement Therapy, with vape shops like Vapourium using the scheme to set new starters up with vape kits. 


4. What nicotine strength should I start with? 

It’s really dependent on how many cigarettes you smoke daily: 

• 0-5 cigarette = 3mg – 6mg  
• 5-10 cigarette = 6mg – 12mg 
• 10-15 cigarette = 12mg – 18mg 
• 15-20+ cigarette = 20mg  

This is just a general guidance on what strengths to start off with – don’t get discouraged if you actually end up increasing or decreasing your nicotine level as people’s habits and metabolisms are different. Some people that say they smoke around 40 cigarettes a day, might realistically only smoke around 20, as cigarettes burn away even if you’re not smoking it. 


5. Are all vape products legal in the UK?


Only TPD-compliant products sold by licensed UK vendors are legal and safe to use. 


6. Is second-hand vapour harmful to others?


Research shows that second-hand vapour is far less harmful than cigarette smoke, though it’s best to vape respectfully in public. 

Final Thoughts: Why Vaping Can Be a Smart Switch for UK Smokers


Switching from smoking to vaping isn’t just a trend—it’s a public health shift backed by science, policy, and thousands of real-life success stories across the UK. Vaping offers fewer toxins, more control over nicotine, and access to extensive support networks like the NHS. 



If you’re a UK smoker, now is the time to explore vaping as a viable, proven, and accessible alternative. With clear guidance, tight regulation, and public support, you’re not alone on your journey to quit. Take the first step today—your lungs will thank you.