Is Vaping Worse Than Smoking? What Science Says

This is one of the most searched questions in the nicotine space, and the answer is more nuanced than most sources let on. Here’s what current research actually tells us.

The Short Answer

Based on current evidence, vaping is almost certainly less harmful than smoking traditional cigarettes — but it is not harmless. The degree of risk reduction is debated, and long-term data (20+ year studies) doesn’t exist yet because vaping is too new.

What Makes Cigarettes So Harmful

Cigarette smoke contains over 7,000 chemicals, of which at least 70 are known carcinogens. The combustion process — burning tobacco at 600–900°C — creates the majority of these toxic compounds. Tar, carbon monoxide, formaldehyde, benzene, and heavy metals are all products of combustion. This is what drives the devastating health consequences: lung cancer, COPD, heart disease, stroke, and more.

What’s in Vape Aerosol

Vaping heats liquid rather than burning plant material, which eliminates combustion-related toxins. However, vape aerosol is not just “water vapor.” It contains nicotine (the addictive component), propylene glycol and vegetable glycerin (the carrier liquids), flavoring chemicals (some of which raise concerns, particularly diacetyl and other diketones), ultrafine particles that penetrate deep into the lungs, volatile organic compounds, and heavy metals from the heating coil (nickel, tin, lead in trace amounts).

What the Research Shows

Public Health England’s landmark assessment concluded that vaping is approximately 95% less harmful than smoking. However, this figure has been debated, and some researchers argue the estimate was premature given the limited long-term data.

What is well-supported by evidence: vaping exposes users to significantly fewer toxic chemicals than smoking. Smokers who switch to vaping show measurable improvements in respiratory function, cardiovascular health markers, and exposure to carcinogens. However, vapers show more lung inflammation and oxidative stress than non-users.

What We Don’t Know Yet

The biggest gap in the research is long-term data. Cigarettes were used for decades before the full health consequences were understood. Vaping has only been widespread since the early 2010s. We don’t yet know the 20- or 30-year effects of chronic vaping, whether specific flavoring chemicals cause long-term damage, the full impact on adolescent brain development, or the long-term cardiovascular effects of chronic nicotine exposure through vaping.

What This Means for You

If you currently smoke and can’t quit nicotine entirely, switching to vaping is likely a significant harm reduction step. But if you’re currently vaping, the healthiest option is to quit entirely. “Less harmful than cigarettes” is a low bar — it doesn’t mean safe.

The nicotine in vapes is just as addictive as the nicotine in cigarettes, and it carries its own health effects regardless of delivery method. See What Does Nicotine Do to Your Body for the full picture.

The Bottom Line

Vaping is almost certainly better than smoking but worse than not using nicotine at all. If you’re vaping, the goal should be to quit entirely — not to feel reassured that it’s “not as bad as cigarettes.” The tools exist to help you get nicotine-free.

Ready to quit? Explore quit methods → or take our quiz →