A calm, clear guide to finding what works for you
CBD has become a natural choice for people who take their wellbeing seriously – those who are curious, considered and proactive about feeling better in body and mind. Whether it’s to manage stress, support sleep or simply bring more balance into daily life, CBD is increasingly part of the routine for those who want to stay in control of their health and wellbeing.
But one question continues to crop up for those starting or switching products: how much CBD should I take?
The short answer? It depends. Your ideal CBD dosage is as individual as your body. What works for someone else might not be quite right for you. That said, there are clear guidelines and a sensible approach you can follow to help find your sweet spot.
Why CBD dosage isn't one-size-fits-all
CBD affects everyone differently. Your body weight, metabolism, lifestyle and the reason you’re using CBD all play a role in determining your ideal dosage. Someone using CBD oil to support sleep might need a different amount than someone taking a CBD gummy for focus or daytime calm.
Then there's product format. The way you take CBD influences how it works and how quickly you feel the effects:
- CBD oils (taken under the tongue) enter the bloodstream more directly and act faster.
- CBD gummies are absorbed through digestion and take longer to kick in, but the effects can last longer.
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CBD drinks offer a gradual onset and are easy to include in your daily routine.
The key is to start with a consistent method of consumption, then observe how your body responds.
A confident start, backed by science
If you're new to CBD and trying a drink for the first time, we recommend starting with one can, ideally at a consistent time each day. Notice how it fits into your routine and how it supports your wellbeing. From there, you can decide whether you want to pair it with another format like oil or gummies or stick with your new daily ritual.
CBD works best when taken consistently, so it’s less about ramping up the dose and more about building a reliable habit that supports how you want to feel.
What is the best way to take CBD?
The way you take CBD matters. Your experience will shift slightly depending on the type you choose and how your body responds to it. Oils, gummies and drinks all work differently in the body, each offering benefits when it comes to speed, simplicity or staying power.
Here's a closer look at three of the most popular ways to take CBD and what to expect once they're in your system.
How to dose: CBD drinks
CBD drinks are designed to be simple, effective and enjoyable – functional calm in a can.
Having one drink might take the edge off a demanding afternoon. Having two, spaced across the day, could help support a clearer head and a steadier mood from morning to evening. However you use them, the format makes it easy to stay consistent with no prep, no effort, just a purposeful pause whenever it suits you.
As a form of oral CBD, drinks are absorbed through digestion, so effects tend to build more gradually than oils. Many customers report feeling more relaxed within an hour, with benefits lasting well into the evening.
This is wellbeing that fits around your life – not the other way around.
How to dose: CBD oils
CBD oils are designed for fast, effective absorption. For example a does of Goodrays CBD oil delivers 33mg of CBD, giving you clarity and control over your daily intake.
CBD oil is taken sublingually, which means a few drops are held under the tongue for around 60 seconds before swallowing. This method allows the CBD to enter the bloodstream more directly, typically taking effect within 15 minutes. It's a good option if you’re looking for a faster response, whether that’s to wind down in the evening or take the edge off a demanding day.
How to dose: CBD gummies
CBD gummies are an easy, tasty way to incorporate CBD into your routine. They strike a balance between strength and ease, ideal for those who prefer a measured, flavoursome approach to daily wellbeing.
We recommend taking two to three gummies per day to really feel the benefit, depending on your lifestyle and how your body responds. Because they’re absorbed through digestion, gummies tend to take a little longer to kick in – usually around 45 minutes to an hour – but their effects often last longer than oils.
For best results, take them with food. Research suggests that consuming CBD alongside a meal rich in healthy fats can increase absorption by up to three times [1], meaning you get more from every dose.
Dosing CBD for sleep
If better sleep is the goal, CBD can be a useful and natural part of your evening routine. But like anything that supports long-term wellbeing, consistency matters more than intensity.
CBD can help calm a racing mind, ease physical tension and support a more restful night – but it’s not a sedative. It works by supporting your body’s natural systems to shift into a more relaxed state. The best results come when you take it regularly, around the same time each evening.
A dose of 30mg is a good place to start, taken about 45 to 60 minutes before bed.
As ever, it's not about knocking you out; it's about helping you drift off naturally and wake up clearer. If you're taking other sleep aids or medications, it's worth checking in with your GP first.
How often should you take CBD?
CBD is most effective when taken regularly. That doesn’t mean you need large amounts every day. For many, a once-daily dose is enough. Others prefer to split their dose across morning and evening.
Here's a general guide:
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Mornings: for focus, calm and easing into the day
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Afternoons: to stay centred and reduce midday stress
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Evenings: to unwind, support recovery and prepare for sleep
Try taking CBD at the same time each day for at least a week. Routine use helps maintain steady levels in your system and can lead to more noticeable benefits.
Can you take too much CBD?
CBD is considered safe, non-addictive and well-tolerated in humans, even at relatively high doses. Research shows that daily amounts well beyond typical usage levels (over 300mg in clinical trials) generally produce no serious side effects in healthy adults. But that doesn't mean more is always better.
While CBD isn’t intoxicating, high doses may lead to diminishing returns, where the effects plateau or even become less noticeable over time.
CBD is most effective when taken in amounts that suit your body and routine, so if you ever feel like it isn’t working as it used to, it can help to pause or lower your dose for a few days. This reset allows your system to rebalance, helping you get more from each dose when you return to it.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Please consult your healthcare provider before starting any new supplement, especially if you are pregnant, breastfeeding or taking other medications.
References
[1] Millar SA, Stone NL, Yates AS, O'Sullivan SE. A Systematic Review on the Pharmacokinetics of Cannabidiol in Humans. Front Pharmacol. 2018;9:1365