Vapes contain fewer of the harmful substances found in cigarettes, which is why many people, especially teenagers, say they are healthier than smoking. But vapes contain other substances that may cause cancer or have never been studied, and the long-term effects will take decades to show. Here are five common claims about vaping, what science can and cannot say about each, and some ways to talk about it with teenagers or friends. (Based on the insights of Doc Felix)
Key Takeaways
- Vapes contain fewer of the harmful substances in cigarettes but also other substances, some of which could cause cancer and many of which have not been studied.
- Smoking took almost 50 years to be recognized as harmful; vapes have existed for roughly 20 years, so the claim that vaping is healthier cannot yet be confirmed.
- Nicotine-free vapes are probably better than nicotine vapes but are not harmless; dry throat, coughing and irritation can occur.
- Dependence can be physical (the brain adapts to nicotine) and psychological (conditioning), and both can cause withdrawal symptoms.
- Asking questions and listening may work better than lecturing when talking to a teenager who vapes.
Claim 1: “Vaping Is Healthier Than Smoking”
This is probably the most common claim about vaping, and many headlines push it. It is true that vapes contain much less of the harmful substances found in cigarettes and tobacco. What is often ignored is that vapes contain additional substances. Some of them could cause cancer, and many have not been studied, so we do not yet know whether they are harmful.
History is a useful reminder. Early in the 20th century, around 1900, smoking was considered healthy, and doctors even advertised it. It took almost 50 years for it to become clear that smoking is unhealthy. Part of the reason is a powerful industry with a lot to gain, but another is that damage such as cancer and heart attacks appears years later. After, say, 30 years of daily smoking, cancer may only then appear. Vapes have existed for roughly 20 years, so the claim that vaping is healthier than smoking cannot yet be confirmed in any form. A pharmacist invented the vape hoping to create a better cigarette, and the tobacco industry, with a turnover that has been estimated at around a trillion dollars, has an interest in portraying vaping as much healthier.
There is also a flaw in the comparison. Saying vaping is healthier than smoking is like saying it is healthier to drive into a wall at 100 km/h than at 200 km/h. It would be better not to drive into the wall at all. Psychologists call it the anchoring heuristic: choosing an even less healthy anchor to compare against, when the actual goal is to be healthy.
Claim 2: “I Only Vape Without Nicotine”
If a teenager or friend says this, they have a point, and it can help to acknowledge it. Exaggerating and making things sound worse than they are can make people feel they are not being taken seriously, so they shut down. If the choice is vaping with or without nicotine, without is probably the better choice. But it is still an unhealthy choice, because nicotine is only one substance. Leaving the salt off a currywurst does not turn it into an apple.
The other substances inhaled while vaping are still there. Many people, including teenagers, describe an immediate reaction in the throat, such as a very dry throat, coughing, irritation and inflammation, and may not realize that vapes can cause these. The fruity smell and bright colors may make vapes seem less harmful than they are. Nicotine-free vapes are also not recommended because of both the immediate complaints and the potential long-term damage, which, to be clear, is not yet fully known.
Claim 3: “I Can Quit Any Time”
It helps to separate physical dependence from psychological dependence, and vaping with nicotine from vaping without. When nicotine is inhaled, it reaches the mouth, throat and lungs, is absorbed into the blood and carried to the brain, where it docks onto a particular receptor. This starts a cascade of dopamine and endorphins and a feeling of relaxation.
The body adapts, as it does with training. Lifting heavier weights sends a signal that the body must become stronger, and the muscle grows. Studying sends a signal that the brain adapts. In a simplified model, when the brain is used to high nicotine levels, it makes more receptors, so you need more for the same effect. When nicotine is suddenly left out, all these receptors are open, which is the beginning of physical dependence.
Psychological dependence is perhaps even more interesting. It involves conditioning, the learning of stimulus-response patterns, much like the urge to check your phone the moment it rings. That is not physical dependence, but it is still very real. Both kinds of dependence can lead to withdrawal symptoms such as restlessness, mild aggression and trembling.
If someone says they can quit any time, one approach is a friendly challenge: try going a week without. It can even be tried with the phone, which many people find harder than expected. Almost everyone has some pattern of dependence, whether food, gaming or something else, and recognizing that can make it easier to understand others without looking down on them.
Claim 4: “It Helps Against Stress”
It often helps to acknowledge that the person may really feel this and to say so. The more interesting question is what actually helps them. The receptor model shows that nicotine can itself be a trigger of stress, in addition to other stress in life. The brain gets used to a high level of nicotine, and nicotine is then needed just to reach the same stress-free level as before. At first nicotine is taken to feel different, and later it is taken to feel the way you used to feel, while risking your health and spending a lot of money, which is rarely discussed.
With teenagers who are very stressed, it can help to ask what the stress triggers are. Adolescence is a hard time, with uncertainty, a lack of self-confidence and the wish to belong. Sharing your own experience of being stressed then and now can help the person feel understood.
Claim 5: “You’re Exaggerating”
This is a common reaction, especially toward parents. It is understandable to be emotional, because parents want the best for their child, but a few approaches may help.
- Talk less and ask more: why do you vape, why do you feel this way, why do you think you must do this to belong, why are you so stressed?
- Offer information: what science says today, what is already known, and what cannot be known yet because of the same long delay seen with smoking.
- Listen without looking down on the person. Feeling understood makes it easier to be open.
What Science Can And Cannot Say Yet
Vapes contain fewer of the harmful substances found in cigarettes, but they contain others that may cause cancer or have not been studied. Vaping without nicotine is probably better than with nicotine but is not harmless, and long-term effects remain uncertain. Dependence can be physical and psychological, and nicotine may become a source of the stress it seems to relieve. If you or someone you know wants to quit, a doctor, pharmacist or a quit-smoking service can offer support.
Frequently Asked Questions
Is vaping healthier than smoking?
Vapes contain less of the harmful substances found in tobacco smoke, but they contain other substances that may cause cancer or have not been studied. Because harm such as cancer and heart disease appears years later, the claim cannot yet be confirmed, and it took almost 50 years for the harm of smoking to be recognized.
Is vaping without nicotine safe?
It is probably a better choice than vaping with nicotine, but it is not harmless. The other substances are still inhaled and can cause a dry throat, coughing and irritation, and the long-term effects are not fully known.
Can you really quit vaping any time?
Nicotine changes how the brain works, and the brain adapts by making more receptors, so stopping can cause withdrawal. There is also psychological dependence through conditioning. Both can cause restlessness, mild aggression and trembling, and a one-week break can be a useful test.
Does vaping help with stress?
It may feel that way, but nicotine can itself become the source of stress because the brain adapts to it and needs it just to feel as calm as before. Asking what causes the stress and addressing that is usually more helpful.
Talking About Vaping Checklist
- ☐ Acknowledge the person’s view before offering information
- ☐ Ask questions about why they vape and what stresses them
- ☐ Share your own experience of stress or pressure to belong
- ☐ Suggest a one-week break as a friendly test
- ☐ Explain what science knows and what it cannot yet know
- ☐ Point to quit-smoking support if they want to stop
This article is for general educational purposes and is not medical advice. Long-term effects of vaping are not yet fully known. If you or someone you know is struggling with nicotine dependence, talk to a doctor or pharmacist or contact a quit-smoking service. Withdrawal symptoms can include restlessness, irritability and trembling.