Is Vaping Better for You Than Smoking, and Can It Help You Quit

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If you're a smoker trying to quit, you may have heard that vaping can help you on your journey. But is it true? Does science back this claim up?

Well, it turns out that the answer isn't so straightforward. True, vapes have fewer toxic chemicals than conventional tobacco cigarettes, but they are still bad for your health.

And, while new evidence shows that vaping may be as effective as the well-known smoking cessation medication, Chantix (varenicline), there are other things to consider. For example, there's much we don't know about the long-term harmful effects of using e-cigarettes.

Here, we'll review some of the main issues around vaping, including whether vaping is better than smoking, and if vaping can actually help you quit smoking.

Vaping vs. smoking: Is vaping less harmful than smoking?

Overall, vaping is likely to be less harmful than smoking conventional cigarettes. Some studies have shown that people who vape are exposed to fewer toxic chemicals than people who smoke cigarettes. This isn't a surprise, since cigarettes have more than 100 times the number of chemicals than e-cigarettes.

But, e-cigarettes are still pretty new, and we're still learning all the ways in which they can affect your health. One thing is clear: They are definitely not good for your health.

Here are just some of the downsides of vaping.

Vaping exposes the lungs to harmful chemicals

E-cigarette vapor contains harmful chemicals, including formaldehyde, heavy metals, and nicotine derivatives. When you inhale, these toxic substances travel deep into the lungs. The chemicals in e-cigarette vapor cause damage and irritation to every part of the respiratory system.

E-cigarettes can also worsen asthma, bronchitis, and cough in people who use them.

There have even been cases of severe and fatal lung injuries linked to vaping, a condition called EVALI, or e-cigarette or vaping-use-associated lung injury.

Unknown long-term health effects

Aside from direct and immediate damage to the lungs, it's likely the harmful chemicals you inhale when vaping have longer-term effects on your lungs, your risk of cancer, your heart health, and more. But because e-cigarettes are so new, scientists don't have a lot of data to work with.

However, early studies suggest that vaping could lead to serious long-term health risks. Besides the harmful effects of nicotine itself (more on that below), the aerosol used in vape pens can contain harmful substances. This may lead to health conditions like lung and heart disease, as well as lung cancer.

High nicotine content

Nicotine is highly addictive, and vape liquids can contain high concentrations of nicotine. Nicotine harms the developing brains of children, teens, and young adults who use it, and unborn babies who may be exposed to it through pregnancy.

Additionally, nicotine has been linked to long-term changes in brain function and chemistry, including memory, concentration, and learning. Nicotine can also increase anxiety and stress in some people, and can worsen symptoms of depression.

E-cigarettes may normalize smoking or lead to cigarette smoking

One of the biggest risks of e-cigarettes - especially for children and young adults - is that they may normalize smoking again. Messaging around vapes being safer than cigarettes, along with flavored vape fluids made to appeal to younger users, could reverse the steady drop in smoking rates seen in the U.S. since the late 1990s.

Not only that, vaping can lead to nicotine addiction, which may result in young people turning to conventional cigarettes ("dual use") for their nicotine fix eventually.

Increase in the risk of using other substances

Nicotine addiction may also lead to changes in messaging in the brain that increase the risk of other types of substance use.

Lower uptake of lung cancer screening

Research shows that ex-smokers who turn to e-cigarettes are less likely to attend lung cancer screening, even though their risk remains high. This may be due to many people's perception that vaping is safer than smoking.

Can vaping help you quit smoking?

Until recently, the research has been mixed on how effective vaping is in helping people quit smoking. For example, some research has shown that vaping may be more effective than traditional nicotine replacement therapy (NRT) at helping people quit smoking. But other research hasn't shown that vaping isn't successful in helping people quit smoking.

Chantix versus e-cigarettes

In 2024, one randomized control trial (the best type of study to look for cause and effect) found that nicotine-containing e-cigarettes might be as effective as the smoking cessation medication Chantix (only available as generic varenicline) for helping people quit smoking. Chantix is considered one of the most effective FDA-approved options for helping people quit smoking. So this study is worth discussing.

This study followed long-term smokers over the course of 1 year. They randomized participants to three treatment groups for 12 weeks of treatment:

1. Group 1 received Chantix and a nicotine-free e-cigarette, combined with motivational interviewing (a type of behavioral counseling).

2. Group 2 received a placebo pill (a pill with nothing in it) and a nicotine-containing e-cigarette, combined with motivational interviewing.

3. Group 3 received a placebo pill and a nicotine-free e-cigarette, along with motivational interviewing.

Group 1 and group 2 had similar quit rates, suggesting that nicotine-containing e-cigarettes worked as well as Chantix to help the participants of this study quit cigarettes.

But the group goes on to recommend against e-cigarettes to stop smoking. And this is because smoking cessation medications like varenicline are safer. And we have significantly more research on FDA-approved smoking cessation medications than we do on e-cigarettes.

That said, the study's authors and other public health experts recognize there may be a role for nicotine-containing e-cigarettes as a way to stop smoking in people who have tried and failed to quit many times before. But the FDA also has not approved any e-cigarette devices for smoking cessation (more on this below). And public health organizations like the American Cancer Society and the American Lung Association don't endorse using e-cigarettes as a way to quit smoking.

As you may be able to tell, there continues to be a lot of controversy on this topic. In summary, some health experts support using vaping as a short-term smoking cessation tool, while others don't.

So what does this mean if you're a smoker trying to quit?

Vaping may help some people, but it's safest to try proven and safer ways of quitting first - like traditional NRT products or quit-smoking pills (more on those below). You can also work with a healthcare professional to come up with a plan that works for you.

FDA authorization of vaping products vs. FDA approval: What it means

The FDA hasn't approved vaping for smoking cessation. So far, only NRT and two prescription medications are FDA approved to help you quit smoking.

What the FDA has done recently is authorize the marketing of 34 vape products. This means that the FDA allows these products to be sold in the U.S. A crucial distinction is that unlike an FDA "approval", an authorization doesn't mean that these products are safe.

Let's take a look at why the FDA authorized these e-cigarettes and what it means.

Why the FDA has authorized e-cigarette products

E-cigarettes - and other vapes - have been sold in the U.S. since 2006 without much regulation. But recently, the FDA has been considering which products it will allow to stay on the market. In 2020, it told manufacturers that they'd have to apply for permission to continue selling their products. Since then, the FDA has denied more than a million applications.

For the first time, in 2020, the FDA authorized the marketing of one e-cigarette device and two accompanying nicotine pods. And has gone on to authorize many more. FDA authorization means that these products can legally be sold in the U.S. It doesn't mean that the FDA approves these products for smoking cessation, or has found them to be safe.

The FDA made this decision because it felt that these products could help adult smokers switch from tobacco cigarettes to e-cigarettes, which may be safer. Keep in mind that some health organizations, like the American Medical Association and the American Lung Association, disagreed with the FDA's decision.

Are vapes different from e-cigarettes?

Vapes and e-cigarettes are the same thing, and they come in different shapes, sizes, and colors. They can also contain different ingredients, including nicotine, cannabis, or other substances. Keep in mind that there's no standard type of e-cigarette. This makes it hard to know how they affect the health of the population as a whole.

E-cigarettes can also go by many other names, including:

• Vapes

• E-cigs

• E-hookahs

• Vape pens, dab pens

• Electronic nicotine delivery systems (ENDS)

• Mods, pod-mods

• Tanks

Smoking alternatives: What are the best ways to quit smoking?

Quitting smoking is hard, but it's possible. And, you don't have to do it alone. There are many support tools that can help you kick the habit for good (without needing to vape). Keep in mind that it may take more than one attempt before you quit. What's important is that you keep trying.

You can talk to a healthcare professional to see what would work best for you. Here are some options that you may want to discuss with them:

• NRT products: These work by replacing some of the nicotine you got from cigarettes, which makes quitting less uncomfortable. It also helps reduce cravings for nicotine. It's available over the counter (OTC) in different formulations, like gum (Nicorette), lozenges (Nicorette), and patches (NicoDerm CQ, Habitrol). Nicotine nasal spray (Nicotrol NS) is also available with a prescription. If you're using NRT, the most effective way to quit smoking is to combine products. For example, combining a short-acting product like the gum or lozenges with a long-acting product like the patch is more effective than using the patch alone.

• Prescription quit-smoking pills: Bupropion sustained-release (formerly known as Zyban) is a prescription medication that can decrease nicotine cravings and withdrawal symptoms. Chantix (only available as generic varenicline) can also decrease cravings and nicotine withdrawal symptoms. In some cases, these medications can be combined with NRT.

• Smartphone apps: If you have a smartphone, apps like quitSTART, give you tailored tips and inspiration for quitting smoking.

• Online resources:Smokefree.gov, the American Cancer Society, andBecomeanex.org can give you tips and tailor your quit program to you.

• Quitlines: Call a quitline at 1-800-QUIT-NOW (1-800-784-8669) to talk with a quit coach who will provide you free guidance over the phone.

Research shows that medications are more effective than not using medications to quit smoking. Additionally, engaging in a smoking cessation program (which are offered in a variety of forms, including text-based programs) increases your chances of quitting.

How do you quit vaping if you're using it to quit smoking?

Quitting vaping can also be hard. Fortunately, the strategies mentioned above (including medications, although they're not FDA approved to help people quit vaping) can also help you quit. And remember - no matter what type of cigarette you're trying to quit, it's important to be kind to yourself and celebrate the small wins.

Frequently asked questions

If you or someone you know struggles with substance use, help is available. Call the National Helpline from the Substance Abuse and Mental Health Services Administration (SAMHSA) at 1-800-662-HELP (4357) to learn about resources in your area.

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