Nicotine pouches are gaining popularity as a cleaner, smoke-free alternative to cigarettes. Marketed as a safer way to consume nicotine, they’re especially appealing to people trying to quit or reduce tobacco use. But are they actually less harmful? In this article, we separate myth from reality and look at what the evidence really says about nicotine pouches compared to smoking.
Nicotine pouches are often marketed as a cleaner, safer alternative to smoking. Though they lack most of the toxins present in cigarette smoke, their long-term effects on health have not been studied. Their popularity has increased rapidly since 2020 across the UK1. They are small, tea-bag-like pouches filled with nicotine-infused powder, sweeteners, and flavourings. They are placed under the top lip and are often used by people who are quitting smoking to provide some nicotine. Are they safer than cigarettes? Are they completely risk-free? This article aims to separate fact from fiction.
What Are Nicotine Pouches and How Do They Work?
What’s inside a nicotine pouch?
Nicotine pouches contain:
- Plant fibres like eucalyptus or cellulose2
- Synthetic nicotine3
- Sweenters3
- Flavourings3
They are distinct from snus, which is a Scandinavian product comprised of a pouch or ball of tobacco leaves2. Since nicotine pouches do not actually contain tobacco, they are exempt from tobacco bans across the UK and EU1.
How are they used?
Nicotine pouches are placed between the top lip and the gum, where they slowly release nicotine. They can be used for up to an hour before they need to be removed3.
The nicotine dose is not regulated in the UK. Pouches usually contain between 5mg and 20mg of nicotine per pouch, though products containing over 100mg of nicotine exist. A 30mg nicotine pouch would deliver significantly more nicotine than a cigarette3.
Who is using them and why?
In the UK, most of the people who use nicotine pouches are young men aged 16-244.
A study looked at usage between 2020 and 2025, and found that 72 per cent of users were men and 47 per cent were under 25. Overall, adult usage was around 1 per cent, which is just over half a million people. Men under 40 were three times more likely to use a nicotine pouch than women1.
Nicotine pouches are advertised as a way to help people quit smoking. Of those who used nicotine pouches:
- 56 per cent were also found to be smokers1.
- 39 per cent used vapes1.
- 16 per cent were found to have never smoked regularly1.
- Only 6.5 per cent of users claimed to be using them as an aid to quit smoking1.
Another reason nicotine pouches are being used more commonly is that they provide a discreet nicotine dose. This comes without lighting a cigarette, producing smoke, odour, or ash. They also lack the stigma associated with smoking areas and are a potentially more attractive option.
Comparing the Risks — Nicotine Pouches vs. Smoking
The dangers of smoking
Tobacco is a group 1 carcinogen, which means that there is enough evidence to prove that smoking definitely causes cancer5. Every time you smoke a cigarette, poisonous chemicals enter the body and can cause damage to nearly every organ. This can increase the risk of a range of serious health conditions, including:
- Chronic Obstructive Pulmonary Disorder (COPD)
- Lung cancer
- Asthma and emphysema
- Heart disease
- Stroke
- Several cancers, including mouth, stomach, kidney, and pancreatic cancer
- Diabetes
- Rheumatoid arthritis
- Cataracts
What the evidence says about nicotine pouches
Nicotine pouches lack long-term health studies as they are a relatively new product. Most evidence comes from short-term trials and comparisons to similar products like nicotine gum or snus.
Early evidence suggests that nicotine pouches pose a significantly smaller risk than smoking. This is because there is no tar, burning, or toxic gas associated with cancer and heart disease1,6.
Are pouches risk-free?
Researchers emphasise that ‘less harmful’ does not mean harmless.
Nicotine pouches deliver nicotine through the mouth over a long period of time. This can irritate the gum and other soft tissue. Some early studies suggest potential associations with gum recession and higher heart rate due to faster nicotine absorption compared to chewing gum. These effects are still milder than smoking-related lung disease or cancer7.
Public health experts are also concerned that sleek designs and sweet flavours could normalise nicotine use among young non-smokers. This could potentially reverse decades of progress in tobacco education1,7,8.
Common Myths About Nicotine Pouches
Myth 1 – “They’re completely safe”
- Nicotine pouches carry far fewer risks than smoking, but are not completely risk-free.
- They can cause addiction, nausea, mouth irritation, and gum issues.
- More studies are needed to fully understand the long-term effects.
Myth 2 – “They help everyone quit smoking”
- Nicotine pouches are not effective for everyone.
- Many nicotine pouch users also smoke or vape.
- Using them alongside cigarettes provides no health benefit.
Myth 3 – “They’re suitable for young people”
- The Tobacco and Vapes Bill bans sale to under 18s in the UK9.
- Packaging and flavours are particularly attractive to young people4.
- Men under the age of 25 are the most common users, some of whom are non-smokers.
Should You Use Nicotine Pouches to Quit Smoking?
What health experts say
The NHS have officially stated that nicotine replacement therapies like patches, gum, inhalers, nasal sprays, and lozenges are very beneficial to overall health if used to quit smoking. They have also stated that when used to quit smoking, vapes are also beneficial10.
If these products are used alongside cigarettes, then they offer no health benefits.
Use with caution
Always consult a healthcare professional before starting nicotine pouches or any nicotine product. Since nicotine can increase heart rate, they are not appropriate for everyone, particularly those with heart conditions, high blood pressure, diabetes, or those who are pregnant6.
Non-smokers, youth, and those under 18 should avoid them entirely due to the potential for addiction1,6,7.
Conclusions
Nicotine pouches offer a promising, discreet alternative for UK smokers. When used to help quit smoking, they can reduce the harm associated with cigarette use. Though the lack of long term studies and marketing towards young, non-smokers is troubling.
Consult a GP before trying them, and prioritise better-studied nicotine replacement therapies like gum or patches to help quit smoking. If used alongside smoking, there are no benefits to nicotine pouches. Ultimately, quitting smoking yields the greatest health gains, from restoring lung function to reduced cancer risk.
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References
1. Tattan-Birch H, Jackson SE, Shahab L, et al. Oral nicotine pouch use in Great Britain: a repeat cross-sectional study, 2020–25. Lancet Public Health. 2026;11(1):e26-e34. doi:10.1016/S2468-2667(25)00296-8
2. ASH Scotland. Nicotine pouches. ASH. Accessed January 22, 2026. https://ash.org.uk/key-topics/nicotine-pouches
3. ASH Scotland. Nicotine pouches. ASH Scotland. Accessed January 22, 2026. https://ashscotland.org.uk/briefing/nicotine-pouches/
4. Philippa Roxby. Nicotine pouch rise is driven by young men, study finds. BBC News. December 17, 2025. Accessed January 22, 2026. https://www.bbc.co.uk/news/articles/c075j3ezvrgo
5. Prevention (US) C for DC and, Promotion (US) NC for CDP and H, Health (US) O on S and. Table 5.1, IARC evaluations of carcinogens in mainstream cigarette smoke. 2010. doi:10/table/ch5.t1/
6. Travis N, Warner KE, Goniewicz ML, et al. The Potential Impact of Oral Nicotine Pouches on Public Health: A Scoping Review. Nicotine Tob Res. 2024;27(4):598-610. doi:10.1093/ntr/ntae131
7. Reimann H, Berger M, Eckert E, Merches K, Börnke F. Beyond smoking: Risk assessment of nicotine in pouches. Toxicol Rep. 2024;13:101779. doi:10.1016/j.toxrep.2024.101779
8. M. Jackson J, Weke A, Holliday R. Nicotine pouches: a review for the dental team. Br Dent J. 2023;235(8):643-646. doi:10.1038/s41415-023-6383-7
9. GOV.co.uk. Tobacco and Vapes Bill: creating a smoke-free UK and tackling youth vaping factsheet. GOV.UK. Accessed January 22, 2026. https://www.gov.uk/government/publications/the-tobacco-and-vapes-bill-creating-a-smoke-free-uk-and-tackling-youth-vaping/tobacco-and-vapes-bill-creating-a-smoke-free-uk-and-tackling-youth-vaping
10. NHS. Quit smoking with nicotine replacement therapies (NRTs) - Better Health. nhs.uk. November 19, 2024. Accessed January 22, 2026. https://www.nhs.uk/better-health/quit-smoking/ready-to-quit-smoking/quit-with-nicotine-replacement-therapies-nrt/
