The right nicotine strength depends on two things: how heavily you smoked and which type of vape device you use. Most people switching from cigarettes start at 20mg nic salt on an MTL pod kit. If that feels too strong after a week or two, drop to 10mg. If you were a light or social smoker, 10mg is usually the right starting point. This guide explains the reasoning behind those numbers and how to adjust over time.
Quick Reference: Nicotine Strength by Smoking Habit
| Smoking habit | Recommended strength | Type |
|---|---|---|
| Heavy smoker (20+ a day) | 20mg | Nic salt |
| Moderate smoker (10 to 20 a day) | 10mg to 20mg | Nic salt |
| Light smoker (under 10 a day) | 5mg to 10mg | Nic salt |
| Social or occasional smoker | 3mg to 5mg | Nic salt or freebase |
| Non-smoker / nicotine-free goal | 0mg | Freebase shortfill |
These are starting points, not rules. Your body will tell you quickly if the strength is wrong. Too high and you will feel lightheaded or nauseous. Too low and cravings will persist and you will vape constantly without feeling satisfied.
Nic Salt vs Freebase Nicotine: Which Should You Use?
There are two forms of nicotine used in e-liquid. Understanding the difference helps you choose the right product for your device and your habit.
Nic Salt
Nicotine salt is the standard for MTL pod kits and starter devices. A mild acid (usually benzoic or citric) is added to lower the pH, which makes the nicotine smoother at higher strengths and faster to absorb into the bloodstream. 20mg nic salt on an MTL device delivers nicotine in roughly 6 to 20 seconds, which is closer to the speed of a cigarette than any other format. It is why nic salt is the recommended starting point for anyone switching from smoking.
Nic salts are available in 10mg and 20mg and come in 10ml TPD-compliant bottles. Browse all e-liquids, including ELUX Legend, Elfliq, Bar Juice 5000, and SKE Crystal Original.
Freebase Nicotine
Freebase is the original form of nicotine used in e-liquid. It has a higher pH, which produces a stronger throat hit at the same mg level. At lower strengths (3mg to 6mg) it is smooth enough for everyday use and is well suited to higher-powered sub-ohm devices that produce larger vapour clouds. At higher strengths it becomes harsh, which is why freebase above 12mg is rarely used. If you are using a refillable pod kit on an MTL draw, nic salt will serve you better than freebase at the same strength.
How Your Device Affects Nicotine Delivery
The device you vape on changes how much nicotine you receive per draw, which means the right mg for one setup is wrong for another.
| Device type | Draw style | Recommended strength | Nicotine type |
|---|---|---|---|
| MTL pod kit or starter kit | Mouth-to-lung | 10mg to 20mg | Nic salt |
| Sub-ohm / DTL tank | Direct-to-lung | 3mg to 6mg | Freebase |
| Prefilled pod kit | Mouth-to-lung | 20mg (fixed in pod) | Nic salt |
MTL devices produce less vapour and use higher-resistance coils. Because less e-liquid is vaporised per draw, higher nicotine strengths are needed to deliver the same amount of nicotine as a cigarette. Sub-ohm devices do the opposite: they vaporise more e-liquid per draw, so even a 3mg strength delivers a meaningful nicotine hit. Using 20mg nic salt in a sub-ohm tank would be overwhelming and potentially harmful.
If you are new to vaping and deciding on a device, our beginner's guide to vape kits covers which device type suits you best. For a reliable MTL starter kit, the Vaporesso XROS 5 Mini is one of the most recommended options in the UK. If you want something with more flexibility and a wider coil range, the OXVA range is also worth considering.
Understanding mg/ml and Percentages
Nicotine strength is shown in two ways on e-liquid bottles. Both mean the same thing.
| mg/ml label | Percentage label |
|---|---|
| 20mg/ml | 2.0% |
| 10mg/ml | 1.0% |
| 5mg/ml | 0.5% |
| 3mg/ml | 0.3% |
| 0mg/ml | 0% |
In the UK, most 10ml nic salt bottles use the mg/ml format. The maximum legal nicotine strength is 20mg/ml under UK TPD regulations.
How to Reduce Your Nicotine Strength Over Time
Many vapers start at 20mg and step down gradually once cravings feel manageable. There is no fixed timeline — it depends entirely on how you feel. A typical path might look like this:
- Start at 20mg nic salt until smoking urges are under control (weeks to months)
- Drop to 10mg nic salt when 20mg starts to feel more than necessary
- Move to 5mg or 3mg freebase if you want to continue reducing
- Step down to 0mg if your goal is nicotine-free vaping
There is no pressure to reduce at all if your goal is simply to stay off cigarettes. Staying at 10mg or 20mg indefinitely is a valid choice. The important thing is that you are not smoking.
Signs Your Nicotine Strength Is Wrong
Too high
- Lightheadedness or dizziness after vaping
- Nausea, especially when vaping on an empty stomach
- Headache or sore throat
- Feeling wired or anxious shortly after vaping
If you experience any of these, drop to a lower strength. Do not push through — too much nicotine is unpleasant and counterproductive.
Too low
- Cravings persist even after vaping regularly
- You vape constantly but still feel the urge to smoke
- The vape feels unsatisfying regardless of flavour
If this sounds familiar, move up to the next strength. Starting too low is one of the most common reasons people go back to cigarettes in the first week.
A Note on Flavour and Perceived Strength
The flavour of your e-liquid can change how a strength feels. Menthol and citrus flavours produce a sharper sensation that can make a lower strength feel more substantial. Creamy, dessert, and sweet flavours tend to feel smoother, which sometimes leads vapers to prefer a slightly higher strength to compensate. If you switch from a menthol flavour to a creamy one and find it feels weaker, the strength has not changed — the flavour profile has. For more on choosing e-liquid flavours, see our guide to the best ELUX Legend nic salt flavours or browse the full e-liquid range.
Frequently Asked Questions
Should I start at 10mg or 20mg?
If you smoked more than 10 cigarettes a day, start at 20mg. If you were a lighter smoker, 10mg is a reasonable starting point. It is easier to step down from 20mg than to manage cravings at a strength that is too low and risk returning to cigarettes.
Can I use 20mg nic salt in any device?
No. 20mg nic salt is designed for MTL pod kits and low-wattage starter devices only. Using it in a sub-ohm or direct-to-lung device will deliver far too much nicotine per draw and will feel extremely harsh. Always check your device type before choosing a strength.
What is the difference between 10mg and 20mg nic salt?
20mg delivers twice the nicotine per ml of e-liquid. On an MTL device, 20mg is the closest match to a cigarette in terms of nicotine delivery speed and satisfaction. 10mg is a good middle ground for lighter smokers or for stepping down from 20mg.
Is nic salt better than freebase for quitting smoking?
For most people switching from cigarettes, yes. Nic salt is absorbed faster, feels smoother at higher strengths, and more closely replicates the nicotine hit of a cigarette. Freebase at equivalent strengths is harsher and slower, which makes it less effective for managing cravings in the early stages of switching.
How long does a 10ml bottle of nic salt last?
For a moderate vaper using an MTL pod kit, typically three to five days. Heavier vapers may get through a bottle in two to three days. Light users can get a week or more from a single 10ml bottle.
Can I mix nicotine strengths?
Yes. Mixing a 20mg and a 0mg bottle of the same e-liquid in equal parts gives you approximately 10mg. This is a cost-effective way to step between strengths without buying separate bottles. Make sure both liquids have the same VG/PG ratio before mixing.
