2mg vs. 4mg Nicotine Mints: How to Choose the Right Dose

If you’ve decided to quit vaping or smoking—congrats! You’re making a big change for your health and we’re really happy you’re here. NRT, like Jones nicotine mints, is the most effective way to quit vaping. Our mints help you manage intense cravings so you can stay focused on your quitting goals and get back to life without a vape. Pair the mints with a customized quitting plan, 24/7 craving support, and a supportive community of quitters going through the same thing in the free Jones app, and you’re on your way to a healthier, vape-free life.

The first step to quitting with Jones is choosing whether you’ll start with 4mg or 2mg nicotine mints. If you don’t know which one to choose, don’t worry, a lot of people feel that way. We created this guide to break it all down so you can choose the right starting point for you, and know when to use each dose and for how long. After all, the right dose can make a big difference in helping you finally quit for good.

The difference between 2mg and 4mg nicotine mints is fairly straightforward, one has 4mg of nicotine, while the other has 2mg of nicotine. Both can help you manage your withdrawal symptoms, but the key is to match your dosage with your actual needs. You don’t want to over do it on nicotine, and you don’t want to under do it.

One tool that can help determine your level of need is The Fagerström Test . This test focuses on cravings—both when they first appear and how strong they are throughout the day. Taken together, the questions add up to a score between 0 to 10, with 10 being the highest nicotine dependency.

Below, you’ll find a helpful guide, informed by The Fagerström Test, on finding the best dose for you.

Both doses are helpful for different reasons, and there’s no shame in starting with a higher dose. If you’ve found it hard to quit in the past, smoked or vaped while sick, or struggled to resist nicotine in smoke-free environments, 4mg might offer the stability you need. It’s good for people who can control their usage when push comes to shove, but still find themselves smoking heavily when the option is available.

For heavier users, it’s safe to take up to 20 lozenges or Jones mints per day. Unlike cigarettes and vapes, NRT mints are chemical-free and don’t cause lasting damage to your lungs or mouth. Making the switch from smoking or vaping to mints alone—even if your nicotine levels don’t drop immediately, is a great step towards a healthier lifestyle.

The very first question on The Fagerström Test asks users how early they smoke their first cigarette or take their first vape puff. While this might seem like a random detail, it turns out that the earlier you smoke in the morning, the stronger your nicotine dependence is. So, if you find yourself reaching for your vape within 30 minutes of waking up, we recommend starting with a 4mg dose. If you can wait longer than 30 minutes, the 2mg dose may be enough to manage your cravings.

Still on the fence? Start with the 2mg first. If you still experience intense or frequent cravings, we suggest going up to 4mg until you feel more comfortable. If mornings are particularly difficult for you, you can start with 4mg in the morning and then taper down to 2mg throughout the day.

NRT mints are here to help you best say goodbye—and only you know how much you need at any given time. Some days might be harder than others, but it does get easier week to week. And unlike quitting cold turkey, NRT helps you reduce nicotine without the shock to your system.

TL;DR: Don’t be scared to experiment with your dosage, or use a combination of both, if need be.

Quitting isn’t a walk in the park. Nicotine withdrawal can sometimes feel intense, relentless, and seemingly endless. But your body is resilient, and it’s working to heal you from the inside out the minute you quit. Eventually, what seemed like a morning need will eventually fade into a distant memory. Below are a couple of tips to help you choose the right dose.

• Start with the lowest dose that works for your cravings

• Use the app to track your cravings and follow your personalized quit plan

Just remember: you don’t need to re-invent the wheel. At Jones, we’re here to help you get through those first few months— even if quitting feels impossible—with physical, mental, emotional, and community support.

When you’re ready to quit, Jones is here to help. 

Got questions? The following are common questions we get about how to best use our nicotine mints.

We don’t recommend it. Nicotine mints release nicotine gradually and evenly—without the huge spike found in cigarettes, vapes, and nicotine pouches. Cutting your mints can mess with the absorption process and could lead to inconsistent results.

The FDA recommends no more than 20 lozenges a day. Most people find relief with even less (~8-12 a day) when they first quit and gradually taper down more with time. If you’re still unsure, it’s best to talk to your healthcare provider about a dosing schedule.

They can, but they’re not a reliable or proven method for weight loss. If you’re worried about weight gain during the quitting journey, that’s very common, but it is possible to maintain your weight by understanding your triggers and focusing on healthy eating, hydration, and movement. Learn more about how our co-founder quit vaping  without gaining weight .