The Effect of Nicotine Pouches on Athletic & Cognitive Performance

By Jackson Mann

BLUF

While nicotine pouches may provide short-term cognitive stimulation, research indicates that nicotine has minimal impact on endurance and strength. However, it has been shown to enhance fine motor skills and short-term memory during the window of use. Once the substance leaves the body, cognitive abilities may decline to below pre-nicotine levels. Additionally, the adverse effects of nicotine may be heightened at elevation, although current studies are inconclusive. If an athlete chooses to incorporate nicotine into their training routine, they should weigh the risks of addiction, withdrawal symptoms, and potential long-term health consequences.

Background on Nicotine Pouches

Nicotine pouches are a smokeless, tobacco-free form of nicotine, typically placed between the gum and lip and left in for about 30 minutes. They contain nicotine—either extracted from tobacco leaves or synthetically derived—and pH balancers that aid in nicotine absorption through the gums. The pouch filler is made of plant-based fibers and includes both artificial and natural flavors, as well as sweeteners to enhance taste.

Sales of nicotine pouches increased by over 641% between 2019 and 2022 and have continued to grow. They have gained popularity in the U.S., with an estimated 1 million regular users and approximately 7.5 million people having tried them as a smoking alternative. The pouches are dispensed from tins containing 12 to 15 pouches, with nicotine content ranging from 2 mg to 15 mg per pouch. As an alternative to cigarettes and vapes—which reduce lung and cardiovascular capacity and increase the risk of lung cancer—nicotine pouches present a significantly lower risk of mouth cancer compared to snuff. 

Nicotine pouches enhance focus and cognitive function by stimulating the release of dopamine and adrenaline, which raise heart rate and blood pressure. The resulting “buzz,” however, is short-lived—typically lasting only 30 to 40 minutes—and may diminish more rapidly with frequent use.

Studies on Nicotine and Athletic Performance

Ten studies have examined the effects of nicotine on maximal strength, submaximal and maximal endurance, and high-intensity exercise. Of these, seven reported no change in performance, two observed positive effects, and one noted a negative impact. These studies included both professional and recreational athletes and suggest that further research is needed to determine nicotine’s true influence on athletic performance.

More consistently, research indicates that nicotine can enhance cognitive performance and fine motor skills, although these benefits are often followed by a period of reduced focus. This contrasts with caffeine, which not only boosts alertness and reduces fatigue but has also been shown to improve both endurance and strength.

Currently, no studies directly examine the effects of nicotine use on high-altitude athletic performance. However, several studies suggest that nicotine may reduce the symptoms of acute mountain sickness (AMS). The translation of these findings to athletic performance at elevation remains unclear. It is also important to note that nicotine pouches have been reported to cause adverse side effects such as headaches and dizziness, which may be exacerbated at altitude.

Furthermore, nicotine is highly addictive, and withdrawal symptoms can be intense. Athletes should carefully consider these risks before incorporating nicotine into their performance regimen.

Withdrawal Symptoms and Long Term Effects   

Symptoms can vary depending on how long an individual has been consuming nicotine and may last for several weeks, with the most intense symptoms typically occurring 3–5 days into withdrawal. Common side effects include irritability, lack of focus, anxiety, and depression. Nicotine withdrawal can also cause insomnia and constipation. These symptoms can be extremely unpleasant and may begin within just a few hours of the last use.

While the long-term health effects of nicotine pouches remain undetermined, studies have indicated that nicotine use during adolescence may impair cognitive development and cause birth defects if used during pregnancy. Furthermore, long-term nicotine use can increase the risk of diseases related to high blood pressure, as nicotine is a vasoconstrictor. 

Simple Rules for Consuming Nicotine

• Nicotine is highly addictive, and withdrawal can be intense. Use it sparingly and intentionally.
  
• Use no more than once per week at a high dose (6-15 mg), or twice per week at a low dose (2–4 mg).
  
• Avoid using nicotine for sleep, stress, or anxiety—this reinforces dependency and habitual use.
  
• If planning to use nicotine during an athletic event, trial it in multiple training sessions to understand its effects under stress and effort.

Sources

1. Wikipedia contributors. (n.d.). Nicotine. Wikipedia. Retrieved June 4, 2025, from https://en.wikipedia.org/wiki/Nicotine
2. Valentine, G., & Sofuoglu, M. (2018). Cognitive effects of nicotine: Recent progress. Current Neuropharmacology, 16(4), 403–414. https://doi.org/10.2174/1570159X15666171103152136
3. Zandonai, T., Tam, E., Bruseghini, P., Pizzolato, F., Franceschi, L., Baraldo, M., Capelli, C., Cesari, P., & Chiamulera, C. (2018). The effects of oral smokeless tobacco administration on endurance performance. Journal of Sport and Health Science, 7(4), 465–472. https://doi.org/10.1016/j.jshs.2016.12.006
4. Mündel, T., & Jones, D. A. (2019). Nicotine supplementation does not influence performance of a 1h cycling time-trial in trained males. Frontiers in Physiology, 10, 292. https://doi.org/10.3389/fphys.2019.00292
5. Zandonai, T., Tam, E., Bruseghini, P., Capelli, C., Baraldo, M., & Chiamulera, C. (2019). Exercise performance increase in smokeless tobacco-user athletes after overnight nicotine abstinence. Scandinavian Journal of Medicine & Science in Sports, 29(3), 430–439. https://doi.org/10.1111/sms.13333
6. Mündel, T. (2017). Nicotine: Sporting friend or foe? A review of athlete use, performance consequences and other considerations. Sports Medicine, 47(12), 2497–2506. https://doi.org/10.1007/s40279-017-0764-5
7. Song, P., Zhang, J., Qin, J., Gao, X., Yu, J., Tang, X., Tang, C., & Huang, L. (2014). Smoking is associated with the incidence of AMS: A large-sample cohort study. Military Medical Research, 1, 16. https://doi.org/10.1186/2054-9369-1-16
8. Rosengren, E. (2025, April 29). Is ZYN & nicotine pouches bad for exercise? The truth & gymscience. Snusdaddy. https://snusdaddy.com/inspiration/is-snus-bad-for-exercisingsnusdaddy.com
9. Philip Morris International. (n.d.). Oral nicotine pouches. PMI Science. https://www.pmiscience.com/en/products/oral-nicotine-pouches/
10. Wikipedia contributors. (n.d.). Smoking cessation. Wikipedia. https://en.wikipedia.org/wiki/Smoking_cessation
11. Mayo Clinic Staff. (n.d.). Quit smoking: Strategies to help you quit. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/quit-smoking/basics/quitsmoking-basics/hlv-20049487
12. Keck School of Medicine of USC. (2023, August 7). Few U.S. adults use nicotine pouches, study finds. https://keck.usc.edu/news/few-u-s-adults-use-nicotine-pouches-study-finds/
13. Wang, T. W., Gentzke, A. S., Creamer, M. R., Cullen, K. A., Holder-Hayes, E., Sawdey, M. D., & Neff, L. J. (2024). Trends in nicotine pouch unit sales in the U.S., 2019–2022. JAMA, 331(9), 811–813. https://jamanetwork.com/journals/jama/fullarticle/2820917
14. Raypole, C. (2023, November 15). How long does it take to get addicted to nicotine? Verywell Health. https://www.verywellhealth.com/how-long-does-it-take-to-get-addicted-to-nicotine-8717976
15. DiFranza, J. R., Savageau, J. A., Rigotti, N. A., Fletcher, K., Ockene, J. K., McNeill, A. D., Coleman, M., & Wood, C. (2002). Development of symptoms of tobacco dependence in youth: 30-month follow-up data from the DANDY study. JAMA Pediatrics, 156(4), 398–404. https://jamanetwork.com/journals/jamapediatrics/fullarticle/570706