Strength guide

What strength should you
actually start on?

Lower than you think. Pouches absorb differently from vaping or smoking, so matching the number on your vape is usually too strong. Find what you use now in the tables below, start at the bottom of the range, and move up if you need to.

The translator

Find what you use now,
read across.

These are honest starting ranges, not prescriptions. Everyone absorbs nicotine a bit differently — when in doubt, take the lower number.

Table 1 · Switching from

Vaping

Your vape	Start with
3–6mg freebase liquid	3–4mg
10mg nic salts	4–6mg
20mg nic salts / disposables	6–10mg
Heavy disposable use, all day	10–12mg

A 20mg disposable does not translate to a 20mg pouch. Pouch nicotine absorbs more steadily, so the same number hits noticeably harder.

Table 2 · Switching from

Cigarettes

Per day	Start with
A few, social only	3–4mg
Up to 10	4–8mg
10–20	8–12mg
20 or more	12–16mg

Stronger pouches exist — up to 50mg. They are not a starting point, whatever you smoke now.

What the numbers don’t tell you.

Absorption is different
A pouch releases nicotine slowly through the gum over 20–40 minutes — no spike, no crash. The same mg feels stronger than it does in a vape.
The first week is odd
The tingle under your lip is normal and settles. Give a strength a few days before deciding it's wrong — day one is not a fair test.
Format changes the feel
Mini pouches carry less than slim at the same mg-per-gram. If a slim feels like too much, the same strength in mini is a real step down.

Too strong?

Take it out. Nothing is gained by toughing it out — the nausea and hiccups are your answer.
Shorten the time. Ten minutes of a pouch is a smaller dose than forty.
Drop one step, or switch to the same strength in a mini format.

Too weak?

Give it a few days first. Steady release feels weaker than a vape spike until you're used to it.
Move up one step, not three. Jumping from 4mg to 14mg is how bad first weeks happen.
Check the format — a slim at your current mg may be enough on its own.

Browse by strength

Browse by strength.

Every can £4.99, whatever the strength.

This guide is practical experience, not medical advice. Nicotine is addictive — if you don’t already use it, don’t start, and if you’re trying to stop entirely, the NHS is the right place, not a shop.