Short answer? Smoking is the worst by a mile. But if you’re choosing between snus, vaping, or staying on cigarettes, here’s what the science actually says.
TL;DR: Smoking kills. Snus and vaping don’t burn tobacco – and that makes all the difference.
Cigarettes deliver thousands of toxic chemicals with every puff. The most dangerous include carbon monoxide, hydrogen cyanide, benzene, and formaldehyde. These are linked to lung cancer, heart disease, and chronic respiratory illnesses. The sheer number of toxins (over 7,000) means your body is under continuous attack – even if you smoke “just a few a day”.
Vaping cuts out the smoke and most of the nasties. E-cigarettes heat a nicotine solution without burning it, avoiding tar and many carcinogens. Studies show dramatically lower levels of harmful biomarkers in vapers compared to smokers. But flavourings, some of which may irritate the lungs, are still a concern long-term.
Snus and nicotine pouches skip the lungs entirely. These products deliver nicotine through the gums. They avoid lung exposure altogether and have been linked with far fewer health risks. Long-term Scandinavian data supports their use as a much safer alternative to cigarettes.
Why Health Experts Say Smoking Is the Most Dangerous
Smoking burns tobacco, releasing over 7,000 chemicals, at least 70 of which are known carcinogens. These include tar, arsenic, and nitrosamines.
These substances damage nearly every organ in your body. Tar sticks to your lungs, reducing airflow and increasing cancer risk. Carbon monoxide binds to your red blood cells, reducing oxygen delivery. The result is a massive increase in risk for lung cancer, stroke, heart attacks, and COPD.
Smoking is responsible for about 8 million deaths annually worldwide. Half of long-term smokers will die from a smoking-related illness. Continuing to smoke guarantees cumulative, escalating damage over time.
Even in WHO Tobacco Factsheet, vaping is considered better (again, not harmless) than tobacco.
How Harmful Is Vaping Compared to Smoking?
Vaping heats e-liquid (nicotine, PG/VG base, flavourings) into an aerosol, which is then inhaled. It does not involve combustion, so it avoids producing tar or carbon monoxide.
Without smoke, users are exposed to far fewer toxic compounds. Studies show vapers have dramatically lower levels of carcinogens and toxins in their blood, saliva, and urine compared to smokers. The UK Government estimates vaping is at least 95% less harmful than smoking.
For current smokers, switching entirely to vaping offers major health improvements. It’s endorsed by the NHS as a stop-smoking aid. But caution remains due to flavourings, which are approved for ingestion but not inhalation. The lungs are not designed to process these compounds over long periods, and research is ongoing.
According to Royal College of Physicians, e-cigarettes remain an important tool to alleviate the cravings of tobacco products.While OHID 2022 Evidence Review suggests that vaping is significantly less harmful than smoking in the short to medium term, though not risk-free, especially for non-smokers, and more long-term, standardised research is needed to strengthen the evidence base.
What about flavourings and lung exposure?
Many vape flavours are food-safe but not tested for lung exposure. Some compounds, like diacetyl (now banned in the UK), have been linked to serious lung conditions.
Inhaling flavourings may trigger chronic inflammation or lung function reduction. Even compounds considered safe for eating may be harmful when inhaled daily.
Users should choose regulated products and avoid DIY e-liquids. Vaping remains vastly safer than smoking, but it’s not risk-free. Long-term data is still limited, so caution is warranted.
BMJ Tobacco Control have discovered that some flavour chemicals in e-liquids reach levels that may pose inhalation risks, warranting regulatory limits and mandatory ingredient labelling.
Where Does Snus Fit In?
Snus is a smokeless tobacco placed under the lip. Nicotine pouches are similar but contain no tobacco. Nicotine is absorbed through the gums.
There’s no combustion and no inhalation. This eliminates risks to the lungs entirely. Long-term studies in Sweden show snus users have lower rates of lung cancer, heart disease, and stroke compared to smokers. No strong links to oral cancer have been found.
The US FDA permits reduced-risk marketing for snus. Nicotine pouches are expected to be even safer due to their tobacco-free formulation. These products offer a discreet, low-toxicity alternative for nicotine users, especially smokers trying to quit.
BMC Harm Reduction Journal found that Sweden’s exceptionally low smoking-related mortality is largely attributed to increased snus use rather than traditional tobacco control measures, highlighting the need for European policies to recognise snus as a less harmful alternative to smoking.
Side-By-Side Comparison: Smoking vs Vaping vs Snus
| Smoking | Vaping | Snus / Pouches | |
|---|---|---|---|
| Combustion? | ❌ Yes | ✅ No | ✅ No |
| Lung Damage? | ❌ Severe | ✅ Low | ✅✅✅ None |
| Disease Risk | 🔴 High (cancer, COPD, heart disease) | 🟡 Much lower risk | ✅ Very low |
| Second-Hand Impact (AKA. passive smoking) | ❌ Proven harm | ✅ Minimal | ✅ None |
| Verdict | 🔥 Deadliest | ⚡ Much safer | ✅ Safest of the three |
The Takeaway
If you’re using nicotine, how you take it makes a world of difference. Smoking is toxic and deadly. Snus and vaping offer far less harmful ways to get nicotine – and real-world data backs that up.
If you are looking for the safest way to help you with nicotine craving, check out our nicotine pouches range.
Ranking by Harm:
- ❌ Smoking = massive long-term risk
- ⚡ Vaping = major risk reduction
- ✅ Snus / Pouches = safest option (when used instead of smoking)
