This post includes data I collected over several months from various reputable research studies. I created graphs from the data as a visual aid.
I have successfully quit smoking cigarettes and vaping twice over the span of 10 years. My last cigarette was 4 years ago.
I originally quit using nicotine patches. The second time I used pouches to quit, starting at 8mg, then 6, then 4, then 2. Specifically with On pouches because they offer 8mg-2mg, offer
no flavorings, and last long while being the cheapest at gas stations (they’re often discounted heavily). (Check my second graph, created with data from .gov studies)
My favorite way to quit cigarettes is with a substitute. You start to feel MUCH better mentally and in your lungs when you transition to another temporary nicotine source. A source that doesn’t flood your lungs with carcinogens or non-FDA approved unnatural “flavoring” chemicals from China (vaping).
I do not recommend using vaping to quit smoking.
The flavorings in nicotine e-juice are harmful when inhaled, as they often contain chemicals that produce toxic byproducts during vaping, leading to lung irritation, inflammation, and potential long-term damage. Many of these additives—such as diacetyl (linked to “popcorn lung” or bronchiolitis obliterans), acetaldehyde, formaldehyde, and acetals—are dangerous when heated and aerosolized for inhalation. If you feel compelled to vape, use total flavorless ejuice (MENTHOL IS A FLAVOR).
Sources:
https://pmc.ncbi.nlm.nih.gov/articles/PMC11742533/
https://publications.ersnet.org/press/2024-12-vapes-and-cigarettes (vaping+smoking = low odds for quitting either one)
https://pmc.ncbi.nlm.nih.gov/articles/PMC8917032/
https://pmc.ncbi.nlm.nih.gov/articles/PMC9590402/ (ejuice flavorings=dangerous)