Nicotine Pouch Addiction
The tobacco industry is now targeting young people with nicotine pouches as smoking rates decline. Although marketed as a “safer” alternative to cigarettes and vaping, these pouches still carry significant health risks. Learn more about their health effects, risks, and ways to quit.
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What Are Nicotine Pouches?
Nicotine pouches are small, smokeless tobacco products that deliver nicotine through the lining of the mouth. Each pouch contains a nicotine-infused powder—usually a mix of nicotine, salt, flavoring agents, and fillers—that is placed between the lip and gum.
Unlike traditional chewing tobacco or snus, nicotine pouches are tobacco-free, odorless, and do not require spitting.
Some popular brands of nicotine pouches include:
- ZYN
- On!
- Rogue
- VELO
- Juice Head
- FRE
- Sesh
- Lucy
- zone
- Grizzly
Initially developed in Scandinavia as a cleaner, tobacco-free alternative for nicotine users, nicotine pouches have quickly gained global popularity. However, as their use spreads, so do concerns about health risks, especially among young people.
Social media trends and appealing flavor options have made nicotine pouches particularly attractive to teens and young adults.
According to the American Lung Association, nicotine pouch sales increased by a staggering 641% between 2019 and 2022. Alarmingly, only 2.9% of those purchases were made by adults, highlighting a growing public health concern for youth nicotine exposure.
Nicotine Pouches VS Other Nicotine Products
Nicotine pouches stand out from traditional tobacco products in a few key ways.
Unlike cigarettes, vapes, or chewing tobacco, pouches are:
- Smokeless and vaporless
- Odorless and discreet
- Tobacco-free
- Spit-free, requiring no mess or cleanup
Because they don’t produce smoke or vapor, pouches are often used where traditional or e-cigarettes are banned. Combined with added flavorings and sleek marketing, these features make nicotine pouches especially appealing to younger users, despite the risks.
What Makes Nicotine Pouches Addictive?
Like other nicotine products, nicotine pouches affect the brain’s reward system. Nicotine triggers the release of dopamine, a chemical linked to feelings of pleasure and satisfaction.
Over time, the brain becomes dependent on nicotine to feel “normal,” making it harder to function without regular use.
Because nicotine from the pouch hits the bloodstream quickly through the lining of the mouth, the effects kick in fast, making it easy to get hooked and hard to stop.
Many users consume half a can (about 8 to 12 pouches) daily. That’s roughly equivalent to three packs of cigarettes in terms of nicotine exposure.
Young people are particularly vulnerable to nicotine addiction. The adolescent brain is still developing, making it more sensitive to the addictive effects of substances like nicotine.
The growing popularity of nicotine pouches makes the rise of “Zynfluencers” (i.e., social media personalities who promote these products) even more concerning. These influencers often glamorize the product to millions of followers, many of whom are underage.
Side Effects of Nicotine Pouch Addiction
Nicotine is a highly addictive substance, and long-term use of nicotine pouches can take a serious toll on your health.
The side effects fall into two categories: short-term effects that may go away over time, and long-term risks that can cause lasting or even life-threatening damage.
Short-term side effects include:
- Increased heart rate
- Elevated blood pressure
- Headache
- Dizziness
- Irritability or mood swings
- Oral sensitivity or irritation
- Hiccups
- Insomnia or sleep disturbances
- GI issues (nausea, heartburn, upset stomach)
Long-term side effects are as follows:
- Gum recession and disease
- Oral lesions and ulcers that can become cancerous
- Mouth, throat, stomach, and pancreatic cancer
- Cavities, tooth decay, and tooth loss
- Cardiovascular disease (including hypertension, heart attack, stroke, and COPD)
- Infertility and impotence (low sperm count)
- Pregnancy complications (premature birth, low birth weight, birth defects, and stillbirth)
- Nicotine dependence and addiction
Signs of Nicotine Pouch Dependence
Nicotine pouches are designed for fast nicotine delivery, which makes it easy to build up tolerance and develop a dependence without realizing it.
While some signs of nicotine addiction overlap with other nicotine products, pouch-specific red flags often include:
- Using more pouches per day than intended
- Craving pouches during situations where they weren’t previously needed (e.g., at work, in bed)
- Needing stronger pouches or more frequent use to feel the same effect
- Feeling anxious or irritable if you run out of pouches
- Trying to quit but being unable to stop
- Continuing to use despite gum irritation, headaches, or other harmful health effects
Withdrawal from Nicotine Pouches
Quitting nicotine pouches can lead to withdrawal symptoms, especially for those who have used them regularly or in large amounts.
While these symptoms are similar to other forms of nicotine withdrawal, the fast absorption and frequent use patterns of pouches can make withdrawal feel especially intense.
Common withdrawal symptoms may include:
- Strong cravings for pouches
- Mood swings, irritability, or anxiety
- Difficulty focusing without nicotine
- Fatigue or low energy
- Trouble sleeping
- Headaches or digestive changes
For a deeper look at nicotine withdrawal symptoms, including timelines and how to manage them, see our complete guide on nicotine addiction.
How to Quit Nicotine Pouches
Quitting nicotine pouches can feel difficult, especially if they’ve become part of your daily routine. But you have real options for managing cravings, reducing withdrawal symptoms, and building a plan that works.
Here are some common approaches to quitting:
- Cold turkey: Stopping nicotine use abruptly without tapering down
- Tapering: Gradually reducing how many pouches you use each day
- Nicotine replacement therapy (NRT): Products like patches, lozenges, or nicotine gum that deliver controlled doses of nicotine to reduce withdrawal symptoms
- Medications: FDA-approved options like bupropion (Zyban®) or varenicline (Chantix®) can help reduce cravings and support long-term success
- Counseling or behavioral therapy: Helps address the emotional and psychological side of addiction and build healthier habits
- Support groups: Offer accountability, encouragement, and connection with others working to quit
Talk to your doctor or a licensed addiction specialist to find the right combination of tools and support for your needs. The path to quitting is personal, but you don’t have to figure it out alone.
Find Help for Nicotine Pouch Addiction
Nicotine pouches contain harmful chemicals, and there is no safe level of use, especially by youth and pregnant individuals. Nicotine pouches are highly addictive and should not be used for smoking cessation. Find help and create a plan for quitting nicotine pouches today.
If you don’t know where to begin, talk to your doctor, and find treatment through SAMHSA’s online treatment locator for free guidance and support.
Talk to an expert through the National Cancer Institute Quitline at 877-44U-QUIT (877-448-7848), or access your state’s quitline by calling 800-QUIT-NOW (800-784-8669).
Nicotine Anonymous is a support group similar to Alcoholics Anonymous (AA) with a 12-step program to help you quit nicotine for good.
FAQs About Addiction to Nicotine Pouches
Are nicotine pouches better than vaping?
While nicotine pouches may have lower rates of lung disease and lung cancer due to the lack of inhaling harmful chemicals and carcinogens, nicotine pouches pose higher risks of gum disease, and oral and pancreatic cancers. So although nicotine pouches may be “better” for the lungs, neither nicotine pouches or vaping are considered safe.
Do oral nicotine pouches help a person quit smoking?
No, the US Food and Drug Administration (FDA) has not approved oral nicotine pouches as an effective way to quit cigarette smoking. While nicotine pouches do not contain tobacco and may be considered a safer alternative to smoking, they are highly addictive and not a good method to successfully quit smoking.
How long does it take to develop an addiction to nicotine pouches?
Nicotine pouch addictions can develop quickly. How quickly, may depend on how much nicotine you are using, how frequently you are using it and individual traits such as age or genetic disposition.
What are the side effects of nicotine pouches?
- Some side effects of nicotine pouches include:
- Nicotine dependence and addiction
- Oral health issues (e.g., mouth sores, gum recession/irritation/inflammation, bad breath, dry mouth, cavities and tooth decay)
- GI disturbances (e.g., nausea, heartburn, upset stomach)
- Increased heart rate and blood pressure
- Headache
- Dizziness
- Insomnia or sleep disturbances
- Hiccups
How do nicotine pouches compare to other nicotine or tobacco products?
Nicotine pouches do not contain tobacco and are often marketed as a safer alternative to smoking, but the long-term health risks aren’t fully known due to nicotine pouches being a newer product. Nicotine pouches are odorless, smokeless, and do not require spitting.
While nicotine pouches have shown to be better for the lungs than smoking, they are still harmful to oral health and highly addictive.
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