When I first opened Vapeology back in 2014, I was constantly answering the same question from curious smokers: "Is vaping really better than smoking?" After years of helping thousands of customers make the switch, I've seen firsthand the positive changes in their health - but I've also stayed informed on the research to ensure I'm giving honest, balanced advice.
The debate around vaping can get heated, with strong opinions on both sides. Let's cut through the noise and look at what the science actually tells us, drawing from credible research rather than sensationalist headlines.
Understanding Harm Reduction: The Core Concept
Harm reduction acknowledges that people will engage in behaviours carrying health risks and seeks to minimise negative consequences rather than simply condemning the behaviour outright.
When it comes to smoking, Public Health England (now the UK Health Security Agency) famously stated in 2015 that e-cigarettes are approximately 95% less harmful than tobacco cigarettes. This figure has become something of a lightning rod in the vaping debate, but what's the evidence behind it?
The Royal College of Physicians reinforced this position in 2016, concluding, "Although it is not possible to precisely quantify the long-term health risks associated with e-cigarettes, the available data suggest that they are unlikely to exceed 5% of those associated with smoked tobacco products and may well be substantially lower than this figure."
While I emphasise to customers that vaping isn't harmless, the evidence strongly suggests it's a much better alternative for those who currently smoke.
What's Actually in Cigarette Smoke vs Vapour?
The fundamental difference between smoking and vaping comes down to combustion. When you light a cigarette, you're creating a chemical reaction that releases thousands of chemicals, including at least 70 known carcinogens, according to the World Health Organisation.
Cigarette Smoke Contains:
- Tar (a complex mixture of chemicals)
- Carbon monoxide
- Formaldehyde
- Benzene
- Hydrogen cyanide
- Arsenic
- Lead
- Ammonia
- And approximately 7,000 other chemicals
By contrast, e-cigarette vapour typically contains:
- Nicotine (though not always)
- Propylene glycol
- Vegetable glycerin
- Flavourings
- Various chemicals in much smaller quantities
One demonstration I often do for new customers is to compare two white cloths – one that's been exposed to cigarette smoke and one to vapour. The difference is striking, with the smoke-exposed cloth showing significant discolouration while the vapour cloth remains relatively clean. While this isn't scientific proof of health impacts, it provides a visual representation of what's happening in the lungs.
What Does the Research Actually Say?
The scientific consensus currently suggests several key points:
Cardiovascular Health
Smoking damages your cardiovascular system through multiple mechanisms, including promoting inflammation, oxidative stress, and impairing endothelial function (affecting the lining of your blood vessels).
Research published in the Journal of the American College of Cardiology found that while vaping does impact cardiovascular health, "the effects are substantially less than those of cigarette smoking." However, people with existing heart conditions should approach all nicotine products with caution, as nicotine itself can increase heart rate and blood pressure.
Many of my customers report being able to climb stairs or walk longer distances without getting winded within just weeks of switching to vaping – something I find incredibly rewarding to hear.
Respiratory Health
The British Lung Foundation acknowledges that while vaping isn't risk-free, "there is no evidence that e-cigarettes cause the lung diseases that smoking causes."
A 2017 study published in Thorax demonstrated that smokers who completely switched to vaping for at least six months experienced significant improvements in respiratory symptoms. In the shop, one of the most common pieces of feedback I hear is about reduced coughing and improved breathing after switching.
However, it's worth noting the emergence of EVALI (E-cigarette or Vaping Product Use-Associated Lung Injury) cases, particularly in the US. Investigation by the CDC determined these were primarily linked to vitamin E acetate used in informal market THC vaping products, not nicotine e-cigarettes purchased from reputable sources.
This highlights why I'm fastidious about only stocking products from reputable manufacturers who follow UK regulations and testing requirements.
Cancer Risk
Cancer Research UK states: "Research so far shows that e-cigarettes are far less harmful than smoking. They do not contain tobacco, which causes the damage from smoking. They usually contain nicotine, which is addictive but doesn't cause cancer."
A 2017 study published in Tobacco Control found that smokers who switched completely to e-cigarettes substantially reduced their exposure to carcinogens and other toxic compounds.
The Youth Vaping Concern
One significant concern about vaping is its appeal to young people who might never have smoked otherwise. Action on Smoking and Health (ASH) reports that while youth vaping has increased in recent years, regular use remains largely confined to current or former smokers.
The latest ASH data shows that only 1.1% of 11-17 year olds who have never smoked are current vapers. However, any youth nicotine use is concerning due to potential effects on the developing brain.
At my shop, we take age verification extremely seriously. I've turned away countless young people who can't prove they're 18 or older, even when it impacts my bottom line. I firmly believe vaping should be a tool for adult smokers to reduce harm, not a gateway to nicotine addiction for non-smokers.
Environmental Considerations
An aspect often overlooked in this debate is the environmental impact. Cigarette butts are the most commonly discarded waste item worldwide, with an estimated 4.5 trillion cigarette butts polluting our environment each year, according to the World Health Organisation.
While disposable vapes have created their own waste problem, I've been actively pushing customers toward refillable systems with replaceable coils. These significantly reduce environmental impact while also saving money in the long run – a win-win that I've found convinces many customers to make the switch from disposables.
A study published in Environmental Science & Technology suggested that the environmental impacts of e-cigarettes could be substantially lower than traditional cigarettes, particularly when using rechargeable devices rather than disposables.
The UK's Pragmatic Approach
The UK has taken a notably different approach to vaping compared to some other countries, viewing it primarily as a harm reduction tool. The NHS explicitly states: "E-cigarettes aren't completely risk-free, but they carry a small fraction of the risk of cigarettes. Switching completely from smoking to vaping conveys substantial health benefits."
This position contrasts with more cautious approaches in countries like Australia, where nicotine e-liquids require a prescription, or parts of the US, where vaping has faced stricter regulation.
As a shop owner, I'm proud of the UK's evidence-based approach, which has allowed us to help thousands of smokers transition away from combustible tobacco.
Dual Use: The Worst of Both Worlds?
One pattern I frequently discourage is dual use – continuing to smoke while also vaping. Research suggests this may not reduce harm significantly compared to smoking alone.
I've had many customers who initially try to use vaping to cut down on cigarettes rather than quit completely. While I understand the impulse, I always emphasise that the greatest health benefits come from switching entirely. I've found that starting with higher nicotine strengths often helps people make a complete transition without falling back on cigarettes.
Making an Informed Decision
If you're a smoker considering vaping, here are some evidence-based points to consider:
- Complete switching appears to offer the most health benefits
- Using regulated products from reputable sources reduces risks
- Finding the right nicotine strength is crucial for satisfaction
- The right device matters – what works for one person may not work for another
The NHS Stop Smoking Services now support vaping as a quit method, and research published in the New England Journal of Medicine shows that smokers who use e-cigarettes with expert support are twice as likely to successfully quit compared to using nicotine replacement therapy.
Looking to the Future: What We Still Don't Know
While the short to medium-term evidence suggests vaping is significantly less harmful than smoking, we still lack long-term studies spanning decades. This is simply because e-cigarettes haven't been widely used long enough to conduct such research.
As someone deeply involved in the industry, I stay updated on emerging research and am committed to adapting my recommendations based on new evidence. I believe transparency about what we know—and what we don't yet know—is essential.
The National Institute for Health and Care Excellence (NICE) guidance reflects this balanced approach, acknowledging some uncertainty while still recommending e-cigarettes as a smoking cessation tool.
My Shop's Perspective
After helping thousands of smokers transition to vaping over the years, I've witnessed remarkable transformations. Customers report regaining their sense of taste and smell, improved athletic performance, and no longer being short of breath after climbing a flight of stairs.
Are you considering making the switch from smoking to vaping? Or perhaps you've tried before without success? Every person's journey is different, and finding the right device, flavour, and nicotine strength often makes the difference between a successful switch and going back to cigarettes.