New e-cigarette users who are attempting to convert to an e-cig from smoking have dozens of questions. One of the most common is, "What nicotine strength do I need?". A variant on this is, "I smoked one and a half packs a day of lights, what nicotine liquid strength should I use?"
Unfortunately, it doesn't work like this. It is not advisable to try to compare cigarette nicotine levels with e-cigarette liquid nicotine levels because there are too many variables, both in the relative absorption levels for smoke and vapor, and those introduced by the user. Even if a situation could be arranged where exactly the same amount of nicotine is available in both the cigarette smoke and the e-cig vapor (which would not work anyway, as it needs to be higher in the vapor since it is absorbed less well), the end result will be different, for each user.
For example, a person who smoked 5 a day may need 36mg liquid to avoid cravings (and show absolutely no signs of nicotine OD while using it); a person who was on 2 PAD may be happy with 12mg and shows signs of over-consumption at a higher strength. There is no comparison possible because the end result required is satisfaction / lack of cravings in an individual - and individuals vary so much in their tolerance to / requirement for nicotine that there is no 'scale' that can be devised.
There are some useful things to keep in mind here, though:
If you have some 24mg strength liquid, and add an equal amount of VG or doubler liquid to it, you then have 12mg strength liquid, double the original quantity. Adding VG will reduce the strength of the flavor, however. Adding 'doubler liquid' decreases the nicotine strength but maintains the flavor level.
Transition policy
During your first week with an e-cigarette you will most likely experience some cravings for a cigarette. One reason for this is because tobacco contains more than nicotine, there are several substances we call WTAs or whole tobacco alkaloids, in lower quantity than nicotine, that some people (but not all) will miss. These include nornicotine, anabasine, anatabine and myosmine. Nicotine is not the only active alkaloid in tobacco, although it is present in much higher quantities than the others. There are many other ingredients in tobacco smoke that can also create dependence in some people.
Many people actually get over this stage fairly quickly, though some don't. The best advice is very simple indeed: don't worry. If you still need to smoke, then do so. Ideally you will cut down - and cut down drastically. If you can't, then here are some ways to improve your e-cigarette's effect.
For those who need these extra WTAs, an e-cigarette plus Snus approach has been found highly effective.
* Recently, a small number of vendors have introduced e-liquids containing WTAs. These are not easy to find at present, but in theory will do the same job as Snus.
Timescale
There is no timescale for switching exclusively to an e-cigarette. Some manage it on Day 1, some take a year to finally quit the coffin nails. Does it matter? Probably not.
To accelerate the process, you'll need to follow the tips above carefully - but it should not be a cause for worry, as there is no need. As long as your smoking is gradually reducing, things are moving along in the right direction.
Assorted tips
Flavors
No two people in the same room are likely to prefer the same flavor, and any one person's taste changes both in terms of where they are at in the transition process, and from time to time in any case.
When you start with an e-cig, you want a tobacco flavor and nothing else will do. Then you want a tobacco-plus flavor (like RY4, or with menthol or mint). Then you like desserts or coffee or fruits or whatever. This is a function of your sense of taste and smell returning as well as various other factors.
Later, you will find that what you really liked three months ago doesn't cut it now, and you prefer something else. Finally, you will happily use unflavored or minimum-flavored liquid some of the time as it doesn't matter and it's easier on the lungs when you think of the long term (the flavors are the only real unknown in the equation).
Many find that rotating flavors will help each flavor to retain its original attraction. There are all sorts of events that can be expected, such as all flavors losing their ability to be sensed for a period of time. We don't know why this is but perhaps it is related to the senses of smell and taste rebuilding after years of abuse. This period passes soon enough. Rotation in use of heads (the end fittings such as cartos and clearos) and flavors is seen as a good idea: have several spares, and use more than one type during the day or evening.
Reducing the amount of nicotine consumed
It is probably a good idea to reduce the amount of nicotine consumed to the minimum acceptable level. That is, the lowest amount that satisfies, and removes symptoms such as inability to concentrate, irritability, memory issues, cognitive function issues. There is no point in consuming more than necessary, and there may be health implications for some individuals but perhaps not all. It has been suggested that a genetic predisposition to vascular disease might be a sign that moderation is in order (a family history of early occurrence of stroke, aneurysm etc.). It may be a useful topic to discuss with your doctor.
Most people have some sort of symptoms of nicotine over-consumption, such as: headache, dizziness, racing heartbeat, insomnia, tingling in the extremities. Some however are immune to these symptoms and can consume very large amounts with no sign of discomfort at all. For this group especially, it is worth considering if there might be health implications for long-term high-volume consumption.
There are some indications that abuse of NRTs may lead to cardiac issues. That is, long-term over-consumption of quit-smoking medications with nicotine such as skin patches and gum may cause cardiac dysrhythmia in some cases. This means a heart rhythm that is irregular and may be irreversible or lead to further complications. Atrial fibrillation is one of the conditions in this group, and it is a serious condition.
So we know that unlimited consumption may be harmful at least for some individuals; and that some people show no signs of over-consumption even with what appears to be a fairly high dose (some can vape 60mg liquid, or spill 36mg liquid on their skin, with no symptoms of overdose whatsoever). Therefore we should see if it might be possible to (a) determine the lowest current acceptable nicotine level; and (b) gradually reduce the level over time, especially after the first 'difficult' month or two, to a final minimum acceptable level.
So, to sum up:
Unfortunately, it doesn't work like this. It is not advisable to try to compare cigarette nicotine levels with e-cigarette liquid nicotine levels because there are too many variables, both in the relative absorption levels for smoke and vapor, and those introduced by the user. Even if a situation could be arranged where exactly the same amount of nicotine is available in both the cigarette smoke and the e-cig vapor (which would not work anyway, as it needs to be higher in the vapor since it is absorbed less well), the end result will be different, for each user.
For example, a person who smoked 5 a day may need 36mg liquid to avoid cravings (and show absolutely no signs of nicotine OD while using it); a person who was on 2 PAD may be happy with 12mg and shows signs of over-consumption at a higher strength. There is no comparison possible because the end result required is satisfaction / lack of cravings in an individual - and individuals vary so much in their tolerance to / requirement for nicotine that there is no 'scale' that can be devised.
There are some useful things to keep in mind here, though:
- Using an e-cig is different to smoking a tobacco cig. Newbies have such bad technique they may only get a fraction of the nicotine that an experienced vaper would get from basically the same set-up.
- It is difficult to make your e-liquid stronger, but very easy to make it weaker.
- In general, people start high and taper off. This means you might need 24mg or 30mg nicotine strength at first, but you can gradually reduce the strength as you get further away from cigarettes and as you improve your ecig usage technique.
- The trick is - especially at first - to use the lowest strength that prevents cravings but does not create symptoms of over-consumption. That strength is normally higher than you eventually settle down into using, because cravings are stronger at first, and then taper off.
If you have some 24mg strength liquid, and add an equal amount of VG or doubler liquid to it, you then have 12mg strength liquid, double the original quantity. Adding VG will reduce the strength of the flavor, however. Adding 'doubler liquid' decreases the nicotine strength but maintains the flavor level.
Transition policy
During your first week with an e-cigarette you will most likely experience some cravings for a cigarette. One reason for this is because tobacco contains more than nicotine, there are several substances we call WTAs or whole tobacco alkaloids, in lower quantity than nicotine, that some people (but not all) will miss. These include nornicotine, anabasine, anatabine and myosmine. Nicotine is not the only active alkaloid in tobacco, although it is present in much higher quantities than the others. There are many other ingredients in tobacco smoke that can also create dependence in some people.
Many people actually get over this stage fairly quickly, though some don't. The best advice is very simple indeed: don't worry. If you still need to smoke, then do so. Ideally you will cut down - and cut down drastically. If you can't, then here are some ways to improve your e-cigarette's effect.
- Use higher-strength e-liquid. Uness you have tried 36mg strength then you have not explored the most likely cause of continued cravings. Some have a very high tolerance to nicotine and this is not related to how much they smoked. Indeed, some will require 45mg strength when using a mini ecig as the performance is restricted compared to larger models.
- Vape more. Do not restrict yourself to use of the e-cigarette only when you would have smoked, it's OK to use it more often, and for longer. Some vape twice as much as they smoked, in the initial stages especially.
- If progress seems slow, then you may need more power. Mini e-cigarette models ('cigalikes') deliver about 4 watts of power or less, and you may need 8, 10 or even as much as 15 watts in order to 'get over the hump'. The quickest/cheapest way to increase power is to change to LR (low resistance) atomizers or cartomizers - these will get you up to 6 or 7 watts, although they cannot be used on a mini ecig (they should be used on a mid-size model or APV, an advanced personal vaporizer aka a 'mod').
- You can get a mid-size ecig in order to use one of these LR heads (end fittings), or get a cheap APV such as a 5 volt boxmod for use with your regular fittings (not the LR ones). LR or low resistance means anything under 2 ohms.
- Finally, the most costly - but possibly the best long-term solution - is to get a VV (variable voltage) APV that can be set to exactly the right voltage you need at the time. All these models are larger than a mini, but work better.
- If your smoking is gradually reducing, you are winning. If you still have strong cravings after 3 weeks, and have tried 36mg liquid from at least two different vendors (there is always a possibility that one supplier's products may not be the full strength as marked), and have also tried higher power with no improvements - and if you want to get through this bit as quickly as possible - then your best course of action is to add Snus to your regime.
For those who need these extra WTAs, an e-cigarette plus Snus approach has been found highly effective.
* Recently, a small number of vendors have introduced e-liquids containing WTAs. These are not easy to find at present, but in theory will do the same job as Snus.
Timescale
There is no timescale for switching exclusively to an e-cigarette. Some manage it on Day 1, some take a year to finally quit the coffin nails. Does it matter? Probably not.
To accelerate the process, you'll need to follow the tips above carefully - but it should not be a cause for worry, as there is no need. As long as your smoking is gradually reducing, things are moving along in the right direction.
Assorted tips
- Until you are well off cigarettes and absolutely free of them, keep a pack in the house. It is the equivalent of a parachute - because you know it's there, you don't have a subconscious worry. You may never smoke one but that is not the point.
- If you do light one up, try to smoke less than half of it before you stub it out. Then rinse your mouth out and remind yourself how disgusting inhaling a bonfire is. Pick up your e-cig with the strongest, favorite flavor of the month [see Flavors below] and take some full drags on that - much better isn't it?
- If you have any Snus, keep it in the fridge, it is a perishable product. If you have children then you must consider some form of securing the product, to protect a child who may investigate the fridge contents.
- Get some liquid of half your usual strength (or less) for use late at night. Using full-strength liquid late in the evening can make it difficult to sleep, for some. The use of some low-strength liquid for mindlessly puffing on while watching a film on TV last thing before bed is a good move.
Flavors
No two people in the same room are likely to prefer the same flavor, and any one person's taste changes both in terms of where they are at in the transition process, and from time to time in any case.
When you start with an e-cig, you want a tobacco flavor and nothing else will do. Then you want a tobacco-plus flavor (like RY4, or with menthol or mint). Then you like desserts or coffee or fruits or whatever. This is a function of your sense of taste and smell returning as well as various other factors.
Later, you will find that what you really liked three months ago doesn't cut it now, and you prefer something else. Finally, you will happily use unflavored or minimum-flavored liquid some of the time as it doesn't matter and it's easier on the lungs when you think of the long term (the flavors are the only real unknown in the equation).
Many find that rotating flavors will help each flavor to retain its original attraction. There are all sorts of events that can be expected, such as all flavors losing their ability to be sensed for a period of time. We don't know why this is but perhaps it is related to the senses of smell and taste rebuilding after years of abuse. This period passes soon enough. Rotation in use of heads (the end fittings such as cartos and clearos) and flavors is seen as a good idea: have several spares, and use more than one type during the day or evening.
Reducing the amount of nicotine consumed
It is probably a good idea to reduce the amount of nicotine consumed to the minimum acceptable level. That is, the lowest amount that satisfies, and removes symptoms such as inability to concentrate, irritability, memory issues, cognitive function issues. There is no point in consuming more than necessary, and there may be health implications for some individuals but perhaps not all. It has been suggested that a genetic predisposition to vascular disease might be a sign that moderation is in order (a family history of early occurrence of stroke, aneurysm etc.). It may be a useful topic to discuss with your doctor.
Most people have some sort of symptoms of nicotine over-consumption, such as: headache, dizziness, racing heartbeat, insomnia, tingling in the extremities. Some however are immune to these symptoms and can consume very large amounts with no sign of discomfort at all. For this group especially, it is worth considering if there might be health implications for long-term high-volume consumption.
There are some indications that abuse of NRTs may lead to cardiac issues. That is, long-term over-consumption of quit-smoking medications with nicotine such as skin patches and gum may cause cardiac dysrhythmia in some cases. This means a heart rhythm that is irregular and may be irreversible or lead to further complications. Atrial fibrillation is one of the conditions in this group, and it is a serious condition.
So we know that unlimited consumption may be harmful at least for some individuals; and that some people show no signs of over-consumption even with what appears to be a fairly high dose (some can vape 60mg liquid, or spill 36mg liquid on their skin, with no symptoms of overdose whatsoever). Therefore we should see if it might be possible to (a) determine the lowest current acceptable nicotine level; and (b) gradually reduce the level over time, especially after the first 'difficult' month or two, to a final minimum acceptable level.
So, to sum up:
- The starting nicotine level is different for all individuals and does not relate to the amount smoked.
- Beginners commonly do not get the full nicotine supply expected, due to technique or equipment issues.
- The minimum level required by any individual will vary at times. It will probably reduce over time, though for some it may remain relatively high.
- Most people show signs of nicotine OD, when overdoing it - but some do not.
- It is possible that long term over-consumption will be harmful for at least some individuals.
- It is probably good for long-term health to see if the nicotine level can be reduced to an acceptable minimum.
- It is possible that a stronger nicotine level may be needed at a certain time of the day. For some this might be first thing in the morning; for others it might be after a certain meal such as lunch or dinner.
- It is probable that a weaker nicotine level can be used late in the evening.
- There is no one set of 'rules' that will apply to everyone. The key is experimentation, and advice from a mentor if it can be obtained.
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