The important thing in answering this simply comes down to your smoking habits - look at how many you have a day, think about whether they were a light variety or not and go from there.
The strength you use is personal to you - trying a stronger liquid might help you make the switch from smoking to vaping and once you’ve found the right one you can gradually reduce it over time.
The other benefit is, if you go for a slightly lower strength you can vape until you’re satisfied rather than having too strong a hit.
0mg nicotine - the nicotine free option is ideal for social smokers who only have the odd cigarette when they’re out and just want the feel of smoking,
or to dilute their juice that does have some nicotine to make it a little more mild. It’s also for hobbyists who just enjoy being able to blow vapour rings and do the Irish Waterfall in the comfort of their own home.
3mg nicotine - This is the lowest level nicotine you can get in a liquid (unless you mix it yourself with some 0mg to dilute it). It’s often the ideal final step for people quitting smoking,
who have reduced their intake to almost nothing. We’d also recommend this concentration for light smokers who are getting through only a few cigarettes a day.
5mg-6mg nicotine - Another low-level nicotine strength, it’ll still give you the nicotine buzz you’re looking for, similar to what you’d expect from some brands of Ultra Low/Ultra Light cigarettes.
This one is for those of you who are getting through around 10 a day - though depending on the strength of what you’re used to the 3mg might be better suited.
10mg-12mg nicotine - Made for your average smoker, who gets through up to a pack a day. It’s a good place to start to get you used to vaping and will give you enough to keep the cravings away.
18mg nicotine through to 20mg nicotine - This is a high nicotine level for people who are getting through a serious number of cigarettes, by this we mean over a pack a day.
The strength of the juice needed will also dictate the kind of device you’ll need as not all vapes are made the same. 20mg nicotine is available within nicotine salts, also used in disposable vape pens.
Some Further Tips:
If you still want the throat hit, but the amount of nicotine is too high, try an e-liquid with a 50:50 VG/PG ratio, the more PG there is, the more of that I-can’t-believe-it’s-not-cigarettes feel you’ll get.
It’s a process - if you’re a heavy smoker it’s OK to start out with a high nicotine content, if it helps you quit, it’s what’s going to be better in the long run and you can gradually reduce the strength over time.
If in doubt, go a bit lower - it’s worth trying the slightly lower strength so you don’t overdo it and end up with a nic headache - the last thing we want is for you to have a bad first vaping experience.
The other thing is, if it’s a bit lower you can just take a few more drags until you feel about right - vaping means nicotine absorbs into your system a little slower than smoking so give it a few minutes when you first try it and see how you feel.
As mentioned - not all electronic cigarettes are made for high-strength nicotine, with Sub Ohm devices being too powerful for the high doses, you’ll need something different.
To help you choose the best one for you needs, have a look at our Beginners Guide to Vape Kits to help you out.
If you're looking for alternatives to vaping but still require nicotine, this can be achieved with other products including nicotine pouches, gums and heated tobacco products.