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

If you smoke cigarettes and you’re trying to quit, you might have wondered if vaping can help. The answer isn’t straightforward. Vapes (or e-cigarettes) have fewer toxic chemicals than conventional cigarettes. Some evidence shows that vaping may be as effective as Chantix (varenicline), a popular medication that helps people quit. But vapes are still bad for your health. And we don’t know the long-term harm of e-cigarettes.

We’ll review the pros and cons of vaping and whether it can help you quit smoking. This way, you can make the best decision for your health.

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

Overall, vaping is probably less harmful than smoking conventional cigarettes. Some studies show that people who vape are exposed to fewer toxic chemicals than those who smoke cigarettes. This isn’t a surprise because cigarettes have more than 100 times the number of chemicals than e-cigarettes.

Before we dive into the details, it’s important to know that “vapes” and “e-cigarettes” mean the same thing. We’ll use both terms interchangeably. Vapes come in different shapes, sizes, and colors. They can also contain different ingredients, including nicotine, cannabis, or other substances. 

There’s no standard type of e-cigarette. This makes it harder for experts to study how vaping affects the health of the population as a whole. They’re also still pretty new, so we’re just beginning to learn about how they impact your health. But one thing is clear: vaping is definitely not good for you. 

Here’s why.

1. Vaping exposes the lungs to harmful chemicals

E-cigarette vapor has harmful chemicals like formaldehyde, heavy metals, and nicotine derivatives. When you inhale, these toxic substances travel deep into your lungs and cause damage and irritation to every part of your respiratory system. 

E-cigarettes can also worsen asthma, bronchitis, and cough. In some cases, people have had serious or even fatal lung injuries linked to vaping. This condition is called EVALI, or e-cigarette or vaping use-associated lung injury.

2. Vapes have a high nicotine content

Vape liquids can contain high concentrations of nicotine. And nicotine is highly addictive. 

Nicotine hijacks your brain’s reward system, causing both physical and psychological dependence. It also changes key circuits in your brain involved in attention, memory, decision-making, and impulse control. This is especially true for children, adults younger than 25 years old who use nicotine, and babies exposed to nicotine during pregnancy. That’s because their brains are still developing.

EXPERT PICKS: WHAT TO READ NEXT

• It’s never too late to quit. If you’re trying to quit smoking, it helps to know the many benefits you’ll experience once you stop.

• Kicking your nicotine addiction: Gum, patches, and inhalers are just a few of the FDA-approved nicotine replacement products to choose from. They’re all safer than vaping.

• Quitting vaping can also be hard. We have tips and tricks to help you along your journey.

Nicotine can have the following damaging effects on your brain: 

• More likely to become addicted to nicotine or other drugs

• Long-term problems with memory, concentration, learning

• Worse academic performance

• More anxiety and stress

• Worse symptoms of depression

• Difficulty with emotional regulation

3. E-cigarettes may prolong nicotine dependence

Research shows that people who both smoke and use nicotine e-cigarettes are less likely to quit either habit. In other words, they’re more likely to continue using nicotine products long-term. 

So, even though some people who smoke may be able to quit cigarettes by vaping, most continue to use nicotine through e-cigarettes. 

4. Vaping has unknown long-term health effects 

Aside from the immediate damage to your lungs and the other harmful effects of nicotine, vaping likely causes other long-term health effects. 

Early studies suggest that the aerosol used in vape pens can lead to health conditions like lung disease, heart disease, and even lung cancer. But because e-cigarettes are new, scientists don’t have a lot of data to work with.

5. Increase in the risk of using other substances

Nicotine use may also change brain signals in a way that increases your risk of using other types of substances.

Can vaping help you quit smoking?

This is a controversial topic. So far, research has been mixed on whether vaping actually helps people quit smoking. 

On the one hand, some studies suggest that vaping may be more effective than traditional nicotine replacement therapy for quitting. But, as we’ve seen, there’s also evidence that people who switch from cigarettes to nicotine e-cigarettes have higher rates of long-term nicotine-dependence. 

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

Here’s our take: Vaping may help some people quit smoking, but it also comes with its own risks. There are safer and proven ways to quit, like using traditional nicotine-replacement products or quit-smoking pills (more on those below). 

The study

One recent study is particularly relevant to this question. In 2024, one randomized control trial compared e-cigarettes with Chantix (varenicline), one of the most effective FDA-approved options for helping people quit smoking. 

This study followed long-term smokers for over 1 year. Participants were randomized into 3 treatment groups for 12 weeks of treatment. Each group received: 

• Motivational interviewing (a type of behavioral counseling)

• A pill (Chantix or a placebo)

• An e-cigarette (with or without nicotine)

The results

The Chantix group and the group using nicotine e-cigarettes had similar quit rates. This suggested nicotine e-cigarettes worked about as well as Chantix in helping participants of this study quit cigarettes.

The recommendation 

Still, the researchers didn’t recommend using e-cigarettes to stop smoking. That’s because smoking cessation medications like Chantix are safer. And there’s significantly more research on the safety and success of FDA-approved smoking cessation medications than there is for e-cigarettes.

That said, the study’s authors — and other public health experts — recognize that e-cigarettes might help people who have tried and failed to quit smoking many times before. 

But the FDA hasn’t approved any e-cigarette devices for smoking cessation. 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. 

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 quit for good, without needing to use vapes. It might take a few tries, but what matters most is that you keep trying. 

Research shows that medications are more effective for quitting smoking than going without them. Joining a smoking cessation program can also increase your chances of quitting. Smoking cessation programs are offered in a variety of forms, including text-based programs. 

Talk to a healthcare professional to find out what might work best for you. Here are some options to explore.

Nicotine replacement therapy (NRT) products

These products work by replacing some of the nicotine you used to get from cigarettes. This makes quitting less uncomfortable. It also helps reduce nicotine cravings. Nicotine replacement therapy (NRT) is available in different formulations: 

• Gum (Nicorette), over the counter (OTC) 

• Lozenges (Nicorette), OTC

• Patches (NicoDerm CQ, Habitrol), OTC 

• Nicotine nasal spray (Nicotrol NS), prescription only

The most effective way to quit smoking with NRT is to combine more than one product. For example, using a short-acting product like the gum or lozenges together with a long-acting product like the patch works better than 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 (now only available as the generic varenicline) can also decrease cravings and nicotine withdrawal symptoms. In some cases, these medications can be combined with NRT for better results.

Smartphone apps

If you have a smartphone, apps like quitSTART give you personalized tips and inspiration to help you quit smoking.

Online resources 

Websites like smokefree.gov, the American Cancer Society, and Becomeanex.org can give you tips and tailor your quit program just for you.

Quitlines

Call a quitline at 1-800-QUIT-NOW (1-800-784-8669) to talk to a quit coach. They’ll give you free support and guidance over the phone.

Frequently asked questions

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Written by:

Sophie Vergnaud, MD

Sophie Vergnaud, MD, is the Senior Medical Director for GoodRx Health. A pulmonologist and hospitalist, she practiced and taught clinical medicine at hospitals in London for a decade before entering a career in health education and technology.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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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.