Though cigarette smoking has seen a sharp decline in the past few decades, the physical and psychological hold of nicotine addiction in people who do smoke can feel impossible to break. Tobacco kills half of its users who don’t quit, and most people do want to quit — according to the Centers for Disease Control and Prevention, 67.7% of adults who smoke expressed in 2022 a desire to quit, and 53.3% attempted quitting. However, according to the CDC, fewer than one in 10 adults who smoke cigarettes succeed in kicking the habit. As a result, we’ve seen the rise of nicotine alternatives like Zyn pouches marketing themselves as safer alternatives.
ZYN pouches were introduced more than a decade ago as a smokeless option that some smokers and vapers of tobacco-less products may consider using ZYN to quit smoking. However, the U.S. Food and Drug Administration’s (FDA) recent approval of ZYN nicotine pouches — following a federal ban on sales last year — continues to spark debate about their safety.
Are nicotine pouches truly safer than smoking or vaping? Are nicotine pouches bad for you? Can they provide effective smoking cessation, helping people to quit, or are they just another way to sustain nicotine addiction? More importantly, do they wrongly encourage young people to get hooked on nicotine?
Finding the answers and knowing the role they play, plus their pros and cons, can help guide you if you’re trying to stop smoking for good.
What Are ZYN Pouches?
What is ZYN? ZYN pouches are small, tobacco-free products put between the gum and lip that offer the same nicotine buzz as smoking. Unlike smoking or vaping, nicotine pouches don’t involve inhaling or combusting (e.g., lighting a cigarette). Each thin white pouch contains nicotine salt (Nicotine bitartrate dihydrate) that’s enters the body through one’s oral tissues, providing a discreet, smokeless way to consume nicotine in places that don’t allow smoking.
According to the ZYN website, ZYN pouches contain only food-grade ingredients in addition to the nicotine salt and come in two strengths, 3mg and 6mg.
Is ZYN bad for you? It delivers nicotine to the brain without the toxic chemicals inherent to cigarette smoking, like tar, nicotine, and other carcinogenic chemicals, but health experts contend that nicotine pouches are just as dangerous as conventional nicotine products.
What Is Nicotine?
Nicotine is the primary addictive ingredient (naturally occurring in the tobacco plant, specifically the Nicotiana species, also found in nightshade) in tobacco products, from cigarettes to cigars and vaping products.
Nicotine, according to the FDA, makes changes to the brain when consuming it, an effect that keeps users coming back despite the well-known health risks, creating cravings and raising the risk of addiction.
Is Nicotine Dangerous?
On its own, nicotine does not cause cancer or cardiovascular and lung diseases like chronic obstructive pulmonary disease (COPD) linked with smoking. But, says the FDA, “Nicotine is what keeps people using tobacco products. It’s the tobacco smoke and the up to 7,000 deadly chemicals found in cigarettes that can prove dangerous.
Nicotine is as addictive as heroin, cocaine, and alcohol, notes the American Lung Association. When smoking a cigarette, it elevates your heart rate and raises your blood pressure, stimulating the release of the feel-good neurochemical dopamine that induces feelings of relaxation and well-being.
The nicotine is absorbed quickly into the bloodstream and brain, but these feelings are temporary since nicotine levels peak and then disappear quickly, leading you to continue smoking to keep receiving those pleasurable feelings — but this can lead to severe addiction, making it difficult to quit without severe withdrawal symptoms.
How Do ZYN Pouches Work?
ZYN pouches are taken orally. You’ll place one pouch between your lip (the upper lip is often recommended) and gum and leave it for up to 60 minutes, as the nicotine is absorbed into the bloodstream through the lining of your mouth. Afterward, remove the empty pouch from your mouth and discard it in the trash.
Is Using ZYN Healthier Than Smoking or Vaping?
Since ZYN is smokeless, it avoids the lungs entirely and eliminates exposure to the smoke and toxins of cigarettes or vapor in e-cigarettes. The lack of those harmful ingredients is one reason FDA officials have acknowledged ZYN rewards and approved the sale of ZYN pouches, just six months after a federal subpoena blocked Zyn’s parent company from selling the nicotine pouches — one initial likelihood of banning nicotine pouches. The absence of tobacco and combustion in ZYN pouches significantly reduces the risk of cancer, lung disease, and other smoking-related illnesses, notes the FDA.
“Among several key considerations, the agency’s evaluation showed that due to substantially lower amounts of harmful constituents than cigarettes and most smokeless tobacco products,… (ZYN) products pose a lower risk of cancer and other serious health conditions than such products,” the FDA stated in a press release.
But is ZYN bad for you?
The fact is that there’s no such thing as a “safe” nicotine product. Even without tobacco, ZYN pouches still deliver nicotine, which is highly addictive and carries its own set of health risks. Ingesting nicotine, whether it’s smoking a cigarette or through ZYN pouches, carries the same effect: it leaves you wanting more of it, and the more you take can create habit formation and possibly addiction.
“Because of their smokeless, odorless features, many people believe that these nicotine pouches are a safer alternative to cigarettes,” says the American Lung Association. “But don’t be fooled.”
The association notes that 26 out of 44 nicotine pouches in a 2022 study contained various carcinogenic, cancer-causing chemicals, among others, including ammonia, chromium, formaldehyde, nickel, pH adjusters, and nicotine salt (present in Zyn pouches).
Can Nicotine Pouches Help Me Quit Vaping or Smoking?
Can ZYN help you quit smoking? If you’re trying to quit smoking or vaping, nicotine pouches may seem like an attractive tool. But how effective are they in helping users break free from nicotine addiction?
Vaughan Rees of the Harvard T.H. Chan School of Public Health and director of the Center for Global Tobacco Control believes ZYN pouches can be beneficial for smokers looking to minimize their risk of harmful tobacco.
“ZYN presents significantly lower health risks than smoking because it does not contain cancer-causing chemicals and other toxic substances found in cigarette smoke,” Rees noted in a 2024 Harvard article. “So, ZYN may offer adult smokers who have not been able to quit smoking a way to reduce their exposure to the toxic chemicals that cause disease, including cancer.”
For some people, using ZYN to quit smoking or Zyn to quit vaping can work as part of a larger quit plan — but there’s also the risk of swapping one addiction for another. Rees acknowledges that the nicotine levels in ZYN pouches are highly addictive and may worsen one’s cardiovascular disease risk in people who don’t use nicotine products.
Indeed, even ZYN admits that users should not rely on nicotine pouches as a smoking cessation tool. “ZYN is a convenient and discreet way to enjoy nicotine without the smoke or spit,” the website states. “It can be used as an alternative to smoking or dipping, but for those consumers concerned about the health effects of smoking or dipping, the best thing to do is quit.”
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How to Quit Vaping or Smoking with Nicotine Pouches
The CDC notes that in 2022, 2.9% of U.S. adults said they use nicotine pouches, “reported most often by adults who currently smoked.”
The CDC adds, “There are no safe tobacco products, including nicotine pouches,” noting that the FDA has not approved nicotine pouches as a smoking cessation aid. However, if you’re considering ZYN pouches to wean off cigarettes or vaping and tobacco products, make sure to have a plan in place so you can quit successfully without getting hooked on ZYN pouches.
Here are some steps to help you succeed:
Educate Yourself on How the Pouches Work
Understanding what is ZYN and other types of nicotine pouches — and, most importantly, how they deliver nicotine to the brain — is key. Ask yourself, are nicotine pouches safe?
Although they still contain highly addictive levels of nicotine (usually synthetic and not tobacco-based), their absorption through the gums can help reduce cravings without the immediate hit of smoking or vaping, which may make it easier to manage withdrawal symptoms.
Set a Timeline for Your Quit Date
Goals — especially when committing to quitting drugs, alcohol, smoking, or adopting a better diet — are most attainable when you set a realistic schedule. Establishing a precise quit date can help you stay focused. If you’re weaning yourself off tobacco products in place of nicotine pouches, decide when you’d like to stop using them altogether. Mark a date on the calendar and work toward that goal.
Use a Gradual Stepdown Approach
If you’re a smoker aware of how you respond to nicotine, be conservative in your nicotine pouch dosage. One advantage of ZYN pouches is that they’re available in two different nicotine strengths. Start with a higher strength to manage cravings (ideally 6mg), then gradually transition to a lower dose (3mg). Over time, take the lower dose more infrequently until you’ve tapered off completely without overwhelming withdrawal symptoms.
How Long Does It Take to Quit Nicotine Pouches?
The time it takes to quit smoking or stop using ZYN pouches as a smoking cessation tool all depends on your level of dependency. Some people may be able to quit within a week, while others may need some more time.
Be patient. Embrace consistency and commitment to sticking to your timeline of reducing your nicotine intake.
What Are the Dangers of ZYN Pouches?
Although nicotine pouches eliminate some of the dangerous elements associated with smoking and vaping, they’re not without their downsides or nicotine pouch side effects:
Flavors that Target Young People
ZYN pouches, according to their website, are available in seven ZYN flavors — Cool Mint, Peppermint, Wintergreen, Spearmint, Cinnamon, Coffee, and Citrus, plus two unflavored varieties called “Smooth” and “Chill.”
The availability of these sweet and fruity ZYN flavors may draw comparisons to the colorful naming conventions of many vaping products criticized for being irresponsibly marketed and appealing to younger audiences.
This could partly explain ZYN’s popularity with younger, underage consumers at risk for developing nicotine addictions. According to an American Lung Association study, 73% of young people who have tried nicotine pouches are currently still using them.
Social media also plays a role. “Though there are several brands on the market, ZYN has gained the biggest following,” notes the association, explaining how ZYN parent company Philip Morris’ ZYN TikTok page reached 700 million views with the help of “ZYNfluencers.”
Gateway for other Tobacco Products
“Gateway drugs” are those habit-forming substances that may lead to the consumption of other, more addictive drugs.
Nicotine pouches could be considered, for many reasons, as a gateway to smoking or vaping. Though ZYN pouches are tobacco-free, their addictive properties may lead novice users to experiment with tobacco products after already becoming acquainted with consuming nicotine. And this “gateway effect” is particularly concerning for younger or first-time users who may not initially view nicotine pouches as harmful.
Oral Health Concerns
One danger of ZYN pouches that might not be immediately considered is their impact on oral health. Since they contain no tobacco, they don’t harm tooth enamel and gums like cigarettes or chewing tobacco do, but that doesn’t mean they’re devoid of danger.
In fact, studies show that regular use of nicotine pouches may raise one’s risk of developing periodontal disease. Because the pouches are placed directly between the gum and lip, they can cause localized irritation over time.
“Emerging oral nicotine pouches pose significant health risks, especially for adolescents and young adults,” notes a 2023 study. “Traces of TSNAs and toxic chromium were detected in the pouch products. This raises the concern about general and periodontal health.”
Nicotine’s Effect on the Brain
Nicotine is a highly addictive substance that affects both the body and the brain. Even when delivered through a seemingly “clean” product like Zyn pouches without the smoke and toxins from cigarettes, the nicotine hit can still pose adverse impacts.
For young people whose brains are still developing, this is particularly concerning. “Youth and young adults are … uniquely at risk for long-term, long-lasting effects of exposing their developing brains to nicotine,” notes a study from the Iowa Health & Human Services Department. “These risks include nicotine addiction, mood disorders, and permanent lowering of impulse control. Nicotine also changes the way synapses are formed, which can harm the parts of the brain that control attention and learning.”
Although another study examines the effects of smoking on adolescent brain development, the conclusions still resonate with the dangers of abusing ZYN pouches and nicotine.
“Nicotine exposure during adolescence alters acetylcholine and glutamate receptor signaling in the prefrontal cortex, one of the last brain areas to mature. This may help explain altered cognitive function and attention performance in adolescents who smoke.”
Lack of Research
As a relatively new product, nicotine pouches like ZYN lack extensive research on their long-term health effects. While the FDA has approved products like ZYN compared to that of smoking, this doesn’t mean they are risk-free.
The absence of tobacco in ZYN pouches eliminates many well-known risks, but the effects on the brain and the body, as mentioned earlier, aren’t entirely clear. Could we see an increase in oral or other cancers, gum disease, neurological problems, or other health issues in nicotine pouch users?
Likewise, although the FDA has approved ZYN pouches for sale, could the new, accessible availability of nicotine pouches form new, unseen issues? Will they help reduce smoking rates even further yet simultaneously create new forms of dependency that fill the void left by cigarettes, complicating efforts to decrease nicotine consumption?
Tips for Ending Nicotine Addiction
Nicotine addiction can take many forms — from longtime cigarette smoking to vaping to nicotine pouches, whether it’s ZYN pouches or another brand. Finding the best way to quit ZYN can be one of the most challenging things anyone can do, but it is possible:
- Lean on your support system: Through friends, family, or support groups, having a supportive network of people to encourage you in your journey to be nicotine-free can make the process easier. Find someone you trust to talk to who will listen with empathy if you’re struggling with dependency.
- Pursue therapy: Nicotine addiction is like any drug addiction and can benefit from talking with a counselor. Behavioral therapies like CBT (short for cognitive behavioral therapy) can help you identify triggers and develop healthier coping mechanisms. Alternative modalities like acupuncture are also proven to aid in battling addiction.
- Stay active: Exercise is one of the best salves for boosting endorphins and dopamine levels in a healthy way, helping you reduce nicotine cravings and improve your overall mood during the quitting process. Make physical activity a new habit that takes the place of smoking, vaping, or ZYN pouches.
- Be patient with yourself: Recovery simply takes time. Don’t be hard on yourself, and take small steps in your journey. Celebrate small victories and stay committed to your quit plan.ZYN pouches may be widely available, but they’re not always a safer alternative to smoking. Knowing the potential dangers can help you make informed decisions about your health if you’re looking to use nicotine pouches to curb tobacco use.
If you’re struggling with nicotine addiction in any form, know that we’re here to help and show you how to quit ZYN. If you have questions about finding resources for quitting or drug rehab and treatment, call us to get free and confidential help 24/7.
- Current Cigarette Smoking Among Adults in the United States | Smoking and Tobacco Use | CDC
- Tobacco
- Emerging Oral Nicotine Products and Periodontal Diseases – PMC
- Nicotine | American Lung Association
- Nicotine Is Why Tobacco Products Are Addictive | FDA
- Smoking Cessation: Fast Facts |
- Philip Morris Halts Zyn’s Online Sales in US After Subpoena Smoking and Tobacco Use | CDC
