Vaping herbal extracts is considered healthier than smoking because you inhale fewer toxins and particles into your lungs when using a vaporizer.
- Medical research by Dr. Dale Gieringer found that smoking herbs with a lighter burns the plant over 400°F, releasing harmful compounds like benzene, toluene, and naphthalene into the smoke you inhale.
- Vaping heats plant material at lower temperatures, between 320°F and 390°F, which completely avoids releasing smoke and the above three toxins.
The bottom line: With vaping, you’re inhaling active plant compounds and terpenes. With smoking, you’re getting those same compounds—but also ash, tar, resin, and toxic gases.
If you prefer smoking over vaping, bongs are the healthier choice because water filtration reduces toxins. To increase filtration when smoking, pair any water bong with a carbon filtration attachment to filter out even more toxins, tar, and ash.
Vaping cuts harmful toxins by 95%
According to research by MAPS/NORML, switching to vaping can reduce your intake of harmful compounds by up to 95%.
Smoking releases not just active plant compounds but also a cocktail of harmful toxins like benzene, toluene, and naphthalene, some of which are known carcinogens.
To avoid these harmful compounds with your vaporizer, follow Dr. Geiringer’s recommendation by setting your vaporizer temperature to 392°F.
Why 392°F?
Smoking, unfortunately, burns the plant at high temperatures in the range of 450°F which releases psychoactive and therapeutic compounds along with some harmful chemicals like:
- Benzene releases at 400°F
- Toulene releases at 400°F
- Naphthalene releases at 400°F
- Acrolein releases at 450°F
- Carbon monoxide releases at 450°F
According to research by MAPS/NORML, setting a vaporizer at 392°F was enough to release beneficial plant compounds but by remaining under 400°F, the vaporizer was able to completely avoid releasing harmful compounds.
In short: Vaporizers are healthier than smoking herbs as long as you set your vaporizer temperatures to 392°F or lower. This temperature avoids the release of harmful compounds such as benzene, toluene, naphthalene, acrolein, and carbon monoxide which usually release from herbal material at 400°F - 450°F
Vapor is gentler on your lungs
Your lungs are most comfortable with temperatures below 140°F.
The National Library of Medicine found that inhaling extremely hot smoke can cause immediate damage to the delicate tissues in your lungs, leading to inflammation and respiratory issues.
Heat difference:
- Smoking: Lighting up burns herbal material at around 450°F. By the time the smoke reaches your lungs, it’s still a scorching 150°F to 170°F – hotter than what your lungs can handle.
- Vaping: Vaporizers heat plant material at lower temperatures, producing a vapor that enters your lungs much cooler at around 115°F. This gentler heat reduces irritation, making each inhale smoother and less damaging to the lungs.
Why it matters: inhaling high temperatures isn’t just uncomfortable – it can stress your lungs over time. It’s important to protect your lungs by only inhaling lower temperatures. Vaping allows you to minimize risk by setting temperatures much lower (aim for a max of 392°F) which is recommended by Dr. Dale Gieringer.
If you do plan on smoking herbal material, you can use an ice bong or a glycerin bong to cool the smoke by up to 300°F, to protect your lungs. Another option is freezing your bong to help absorb more of the smoke’s heat before inhaling.
Smoking unlocks more therapeutic benefits
Smoking herbal material releases a wider range of active compounds that vaporizers may not capture.
When you vaporize plant material at lower temperatures, you may miss out on the following active compounds:
- CBN releases at 365°F
- CBC releases at 428°F
These plant-based compounds offer unique therapeutic benefits:
- CBN is known for its calming effects, which could promote relaxation and sleep.
- CBC is believed to provide soothing relief and support overall comfort.
Why it matters: Smoking provides a fuller plant compound profile, meaning you get certain benefits—like the soothing effects of CBC—that may not be released when vaping herbal material. While smoking is less healthy, the hits tend to be more potent and rich in active compounds.
Pro-tip: If you prefer vaping but want to access these additional plant compounds, use a vaporizer capable of higher temperature settings (up to 428°F) to release them without reaching the point of combustion.
Vaping minimizes airborne particles
Smoke from herbal material releases 3.5 times more airborne particles than tobacco smoke.
These tiny particles, called PM2.5, are a result of exhaling herbal plant material and are known to linger in the air for days.
These tiny toxic particles in the air can penetrate deep into your lungs and bloodstream.
To avoid PM2.5 particles in your home, always make sure you exhale your herbal material smoke into a carbon + HEPA smoke filter which filters and traps particulate matter from active compound secondhand smoke.
Vaping flower doesn’t produce PM2.5 because vaporizers heat herbal material below combustion temperatures. As a result, the plant doesn’t turn to ash but instead releases beneficial plant components without burning the material.
The National Institute on Drug Abuse reports that secondhand herbal smoke contains psychoactive compounds and other substances that can affect non-users, especially in enclosed spaces.
Why it matters: Reducing secondhand smoke is crucial for the health of people nearby, particularly children, pregnant women, and individuals with respiratory issues.
Vaping unlocks the therapeutic power of terpenes
Vaping plant material protects delicate terpenes that are often destroyed from heat when smoking.
Terpenes are aromatic compounds in plant material responsible for its unique scents and tons of amazing health benefits.
Each terpene has a specific boiling point:
- Pinene releases at 311°F – Known to support clear breathing and mental focus.
- Myrcene releases at 334°F – Improves relaxation and absorption of other active plant compounds
- Limonene releases at 349°F – Linked to uplifting moods and reducing stress.
- Linalool releases at 388°F – Provides calming effects and helps ease tension.
Terpenes are delicate, so when you burn herbal material with a lighter, you expose it to flame temperatures around 900°F—causing the plant to combust at roughly 450°F—which can instantly destroy many of those flavorful compounds.
Vaporizers allow you to set temperatures very low, like 320°F to target isolated terpenes like Pinene. By vaping at lower temperatures, you preserve these beneficial compounds which can:
- Enhance mood and reduce stress (Limonene)
- Promote relaxation and better sleep (Myrcene and Linalool)
- Provide anti-inflammatory and pain-relieving effects (Pinene and Linalool)
- Support the "entourage effect," where terpenes and active plant compounds. work together for greater overall benefits.
Pro-tip: Lower your vaporizer's temperature settings to "terp surf"—start at lower temperatures like 320°F - 350°F to enjoy the effects of specific terpenes and gradually increase to release a broader spectrum of active plant compounds.. This method is called “stepping up” and is popular when using dry herb vaporizers.
Vaping prevents overwhelming effects
Ever feel overwhelmed or anxious after smoking a bong rip or eating an edible?
If you want the benefits of herbal compounds without the foggy head or anxiety, vaping offers precise control over your high.
- Lower temperatures: Vaping at lower temperatures (around 320°F - 380°F) releases fewer psychoactive compounds, giving you a mild, clear-headed effect that's perfect for staying productive and relaxed.
- Overwhelming highs: Precise temperature control means you can prevent the release of excessive psychoactive compounds, reducing the chance of an overwhelming high. 380°F is a safe setting for a very calm and relaxing experience.
Smoking Can't Compete: Lighting up a bowl or a joint ignites all compounds—psychoactive elements, therapeutic agents, and terpenes—at once. This instant activation of all active plant components can lead to intense highs that may trigger unwanted anxiety or racing thoughts, especially for beginners.
Bottom line: Vaping lets you enjoy your flower or oils at lower temperatures, which helps prevent too much psychoactive compound from entering your system all at once. Lower temperatures don’t fully activate all of it—just a portion—making the experience much calmer compared to smoking herbal material.
Smoking herbal material is better for pain
Need immediate relief from acute pain?
Smoking herbal material delivers faster, more intense effects compared to vaping which might be just what you need.
How Smoking Delivers Quick Pain Relief:
- Instant activation: Smoking ignites active compounds at high temperatures (450°F), releasing a broad range of active plant compounds. all at once. This means the therapeutic compounds enter your bloodstream quickly, offering almost immediate relief.
- Full spectrum of active plant compounds: The high heat activates active plant compounds like CBN, and CBC, which may not be fully released at lower vaping temperatures. These compounds can enhance pain-relieving effects.
Vaping heats active compounds at lower temperatures, leading to a more gradual release of active plant compounds (think of it as layers or waves). This can be less effective for pain relief, which usually needs quick attention.
Bottom line: For those moments when you need fast, powerful pain relief, smoking active compounds might be the better option. It delivers immediate effects that vaping can't match, making it a great choice for physical pain management.
Smoking weakens the lung's immune system
Smoking herbal material can weaken your lungs, making you more prone to respiratory infections.
Smoking releases not just active plant compounds but also harmful chemicals like tar and toxic gases.
These substances can suppress the immune cells in your lungs, hindering their ability to fight off pathogens like bacteria and viruses.
Vaping reduces exposure to harmful toxins in the lungs, which naturally preserves your lung’s defense system.
Why it matters: A compromised pulmonary immune system means you're more likely to experience respiratory issues such as bronchitis or pneumonia. Vaping heats herbal material at lower temperatures (between 320°F and 390°F), avoiding combustion and reducing the inhalation of immune-suppressing toxins.
Pro-tip: To protect your lung health, use a vaporizer with precise temperature control to stay below 392°F. This allows you to enjoy the therapeutic benefits of herbal material while minimizing harm to your lungs' immune defenses.
Beware of heavy metals (vaping)
While vaping is generally considered healthier than smoking, it’s important to be aware of potential heavy metal exposure from cheaper vaping devices.
If your vaporizer features heating coils (usually found in disposable coils), it runs the risk of releasing metals like nickel and lead when the coil becomes degraded.
Vaping devices:
- Risk: Low-quality vaporizers with metal coils can release heavy metals into the vapor when you inhale.
- Health impact: Inhaling heavy metals can lead to neurological problems and other serious health issues over time.
Why it matters: Heavy metal exposure is harmful to your health. Most high-quality vaporizers do not shed heavy metals, so you want to avoid smoking disposable vapes when they are out of juice. Pushing your disposable vapes can cause degradation in the coil which leads to inhaling heavy metals.
Pro-tip: Invest in high-quality vaporizers made with safe materials like medical-grade stainless steel or ceramic heating elements. If you're smoking disposables, make sure you know how to spot the real from the fake carts.
Smoking raises oxidative stress
Smoking herbal plant material generates free radicals—unstable molecules that can damage your cells through a process called oxidative stress. Vaping reduces this oxidative “burden,” helping to protect cells from damage.
Understanding oxidative stress:
- Free radicals: These are harmful byproducts produced during combustion when smoking, which can lead to cellular damage.
- Health implications: Prolonged oxidative stress is linked to various chronic conditions including accelerated aging and heart disease.
Is vaping healthier?
- Lower temperatures, fewer free radicals: Vaping heats plant material without burning it, significantly reducing the production of free radicals.
- Protecting your cells: By minimizing oxidative stress, vaping may help preserve your overall health in the long term.
Vaping absorbs more active plant compounds for better relief
Vaping can enhance the absorption of active plant compounds compared to smoking, providing more effective symptom relief—especially for those using herbal therapy for medical purposes.
Why vaping increases bioavailability:
- Efficient extraction: Vaping heats herbal material at optimal temperatures to release active plant compounds without destroying them through combustion.
- Better absorption: The vapor contains a higher concentration of active compounds, which are more readily absorbed by your lungs.
Smoking vs. vaping:
- Smoking: Combustion can destroy up to 50% of active plant compounds, reducing the effectiveness of your dose.
- Vaping: Preserves more active plant compounds , meaning you get more benefits from the same amount of compound.
Why it matters: Enhanced bioavailability (absorption) means you can achieve the desired therapeutic effects with less herbal material, making vaping a more efficient and potentially cost-effective option—since you absorb more active elements per session compared to smoking.
Final thoughts
Vaping plant material is healthier than smoking because there is far less exposure to toxins when vaping. Research by MAPS/NORML and Dr. Gieringer found vaping at 392°F releases active plant compounds without harmful compounds like benzene and toluene. This research concluded that vapor was indeed gentler on the lungs.
Not only is it gentler toxins wise it’s also gentler temperature entering the lungs at 115°F compared to smoke's 150-170°F which can damage cell tissues in the lung.
However, smoking unlocks more therapeutic active plant compounds like CBN, and smoking is better suited when you need fast and hard-hitting effects, which is needed for patients looking for pain management through herbal medicine
Smoking weakens lung immunity and increases oxidative stress, and while vaping isn’t necessarily healthier it doesn’t damage the lung's immune system nor create any oxidative stress like combustion does.
We hope this article has helped you weigh in all the factors when it comes to vaping flower vs smoking herbal material and which one is healthier. Overall, vaping cuts harmful toxins by 95% and minimizes lingering particles. For the healthiest experience, use high-quality vaporizers and set the temperature to 392°F. If you decide to smoke make sure to use a bong with water filtration to minimize toxins.
