How to Start Vaping: Guide to Finding the Perfect Nicotine Level
Posted by vapecraft on Jul 28th 2026
In short: Choosing the right e-liquid nicotine level is one of the hardest parts of starting to vape. This guide walks through three simple methods — based on your body size, your smoking history, and your device — to find the concentration that’s right for you.
When you’re new to vaping, getting the right e-liquid level is one of the biggest hurdles you will face. Because vaping’s not all that similar to regular smoking, and because nicotine is mentioned in concentration, learning what you need is a constant battle—especially at the start. Here, we’ll give you 3 methods to help you determine exactly what e-liquid level you should choose.
Unique Method #1: Body Size Base
The first method in store is one that’s related to your body size. Nicotine levels are static, but body sizes range from extremely tiny (i. e under 120 pounds) to huge (think football linebacker, 300 pounds and six feet of pure muscle).
Because of the range in body size, a light concentration of 6 mg nicotine could effect a smaller person more dramatically than it would a large person. Therefore, it’d be wise to weigh yourself and take a quick look at your height and body type. The larger and more dense you are, the more likely you’ll want a higher nicotine concentration in your e-liquid.
Conversely, the tinier you are, the more likely you’re to want a lower level in your e-juice.
Unique Method #2: Past Smokers Unite
We all know that smokers love their nicotine. Lots of smokers switch to vaping to either stop the smoking habit or to simply make it healthier. Therefore, those who have smoked before will have a higher tolerance to the nicotine levels in the e-liquid.
If you’re a past smoker, you’re probably going to want to start with a higher level than a non-smoker would. Regardless of past vaping experience, you should know that if you’ve been a regular smoker, you’ll prefer a higher e-liquid level.
Unique Method #3: Device Check
The last method depends on you taking a careful look at your device. The device you use will be a factor in determining what level of e-liquid you use. For instance, an e-cigarette can be used for both low and high levels, as both smokers (who prefer high levels) and entry-level vapers (who generally prefer lower levels) enjoy using this type of device.
Vaporizers and vape pens generally trend higher, with users mostly using regular or high levels due to the decent pulling power of them. However, if you’re using a MOD, it’d be wise to not use a high level. Since MODs are meant to create huge clouds of vapor, the amount of e-liquid used per pull is off the charts.
Because of this, vapers get far more nicotine into their systems than with other devices. Therefore, modders will generally stick with lower e-liquid levels in order to compensate for how much they’re using. These three unique checks and methods will ensure that you pick the correct e-liquid level.
In doing so, you’ll be sure to make your vaping experience as pleasant and customized as possible.
How nicotine strength is measured
Nicotine strength is written in one of two ways, and knowing how to read both prevents expensive mistakes. The traditional notation is milligrams per millilitre (mg/mL), often shortened to just “mg” — so a 6mg juice contains six milligrams of nicotine in every millilitre of liquid. The other notation is a percentage by volume. The two are directly convertible: 3mg/mL is 0.3%, 6mg/mL is 0.6%, 12mg/mL is 1.2%, and 50mg/mL is 5%.
Common freebase strengths run roughly from 0mg (nicotine-free) through 3mg and 6mg, up to 12mg, 18mg, and occasionally 24mg. Nicotine salt liquids are sold at much higher concentrations, frequently 25mg/mL and 50mg/mL. Confusing a 50mg salt liquid for a 5mg freebase liquid is a genuinely unpleasant experience, so always check whether you are reading milligrams or a percentage.
Nicotine is an addictive substance. Vaping products are intended for adults of legal purchasing age, and are generally aimed at people who already smoke or vape rather than anyone who currently uses no nicotine at all.
Freebase nicotine versus nicotine salts
The type of nicotine in your bottle matters as much as the number on the label. Freebase nicotine is the long-standing standard and becomes noticeably harsh in the throat at higher strengths, which is part of why high-strength freebase liquids fell out of favour as devices grew more powerful.
Nicotine salts pair nicotine with an acid, most commonly benzoic acid, which lowers the pH and makes the liquid far smoother to inhale at high concentrations. That smoothness is why pod systems can deliver 25mg or 50mg without feeling brutal, and why salt-based liquids are usually absorbed quickly.
The practical consequence is that strength numbers are not comparable across the two types. High-strength salts belong in low-power, high-resistance pod devices; a sub-ohm tank running 50mg salt liquid would deliver an overwhelming amount of nicotine. Match the nicotine type to the device, not just the flavour you want.
Reading the signs that your level is off
Your body gives fairly clear feedback. Signs that your nicotine strength is too high include dizziness or lightheadedness, nausea, headache, a racing heartbeat, sweating, or a harsh scratchy throat. If you notice these, stop vaping, sit down, drink some water, and move to a lower strength before continuing.
Signs that it is too low are subtler: vaping far more often than you expected, chain-vaping without feeling settled, lingering cravings, or irritability. If you are constantly reaching for the device, a modest step up in strength may serve you better than simply vaping more.
Give any change a few days before judging it. Switching strength, device, or juice all at once makes it impossible to tell what actually helped, so change one variable at a time.
Adjusting your level over time
Whatever strength you land on at the start is not permanent. Many people who switch from smoking begin at a higher strength to manage cravings, then step down gradually over months as their habits settle. Moving down one increment at a time — 12mg to 6mg, then 6mg to 3mg — is far more sustainable than a sudden drop, which tends to cause compensatory chain-vaping.
Changing devices should also prompt a rethink. A higher-powered sub-ohm setup vaporises considerably more liquid per puff than a small pod device, so the same strength delivers much more nicotine. Moving up in device power usually means moving down in nicotine strength.
If your goal is reducing or stopping nicotine altogether, it is worth speaking with a doctor or a stop-smoking service. They can help you plan a taper and discuss the full range of options available to you.
Frequently asked questions
How do I choose the right nicotine level when starting to vape?
This guide covers three simple methods: matching the strength to your body size, basing it on your previous smoking habits, and factoring in the type of device you use.
Does my old smoking habit affect which nicotine strength I need?
Yes. Heavier former smokers usually start at a higher nicotine concentration, while light or occasional smokers typically do well with a lower strength.
Does my device change what nicotine level I should use?
It can. High-power, high-vapor devices deliver more nicotine per puff, so they generally pair with lower-strength e-liquid, while smaller devices often use higher strengths.
What if my nicotine level feels too strong or too weak?
Adjust gradually. A harsh throat hit or dizziness usually means the strength is too high, while continued cravings can mean it is too low. Small step changes help you dial it in.
