Common side effects when switching to vaping

Why these side effects happen

Some come from quitting cigarettes. Some come from vaping itself. Some come from both. Understanding which is which makes them easier to handle.

The full list of common side effects

Listed from most to least common, with how long each tends to last and what to do.

• Cough. Often gets worse for a week or two before it gets better. Your cilia are waking up and clearing years of mucus. Drink water, give it time. Settles within 2 to 4 weeks for most people.
• Dry mouth and throat. Caused by PG and VG in your e-liquid. Drink more water and consider a higher-VG blend if it persists.
• Cravings. Peak in the first 3 days, then ease. If you are still craving cigarettes specifically, your nicotine strength may be too low for the amount you smoked.
• Irritability and mood swings. Standard nicotine withdrawal even with vaping, because cigarettes contain other addictive compounds beyond nicotine. Usually resolves within 2 to 3 weeks.
• Headaches. Common in the first week. Often dehydration, occasionally nicotine strength. Water first, adjust nicotine if needed.
• Dizziness. Almost always nicotine strength too high. If you are on a 20mg salt and getting dizzy, try 10mg.
• Increased appetite. Nicotine suppresses appetite. As your body adjusts, you will feel hungrier. Plan snacks rather than rely on willpower.
• Trouble sleeping. Mostly down to vaping nicotine close to bedtime. Switch to nic-free for evenings.
• Constipation. A short-term effect of nicotine withdrawal. Fibre and water help. Usually resolves in 1 to 2 weeks.
• Chest tightness. Occasionally reported in the first few days. If it persists or worsens, see your GP.
• Brain fog and trouble concentrating. Your brain is rebalancing. Most people feel sharper than ever by week 4.

How long it all lasts

Most side effects follow a similar pattern. Worst in the first few days, easing over the first month, gone by week 4 for most people.

How to minimise the side effects

Most side effects can be prevented or shortened by setting up properly from day one.

1. Match your nicotine strength to your smoking habit

   20+ a day smoker, start at 20mg nic salts. 10 a day, 10mg is usually enough. 5 or fewer, try 6mg freebase.

2. Drink more water than usual

   Aim for an extra 500ml a day in the first month. Solves dry mouth, headaches and helps the cough.

3. Avoid chain vaping

   Treat your vape like a cigarette: have a session, put it down. Stacking puffs causes nicotine dizziness and dry throat.

4. Try MTL devices first

   Mouth-to-lung pod kits and disposables feel more like smoking, deliver nicotine more efficiently and tend to suit former smokers better than sub-ohm cloud-chasing devices.

5. Have a plan for cravings

   The vape handles most of them. For stubborn ones, gum, mints, walking and water all help. Tell people around you that you are switching.

The bottom line