How to take CBD and what dose to take

Key Takeaways:

CBD, or cannabidiol, is a cannabinoid extracted from the cannabis plant that’s non-intoxicating and non-addictive
Studies show that CBD works on the endocannabinoid system (ECS) and can help to manage chronic pain, improve poor sleep, reduce anxiety and lift a low mood
If you’re new to CBD, start with a low dose of 20 or 25 mg per day and gradually increase it by 5 mg a week until you achieve the desired effects
Your body weight, metabolism, body chemistry and the concentration of CBD in the product you’re using will affect your CBD dosage

CBD products are used by many people to manage conditions such as chronic pain, poor sleep, anxiety and a low mood. Getting your CBD dosage right is key to gaining the desired effects.

CBD Dosage Research and Clinical Trials

Many people are choosing to use CBD oils and other products to support their health and well-being.

Research into the benefits of CBD use is ongoing. Still, to date, the results suggest that CBD can help manage a wide range of conditions, including chronic pain, poor sleep and anxiety and other mental health problems.

As the research continues to discover more about CBD and its benefits, it has become clear that people respond differently to different concentrations of CBD.

A review from 2021 found that an effective CBD dosage varied widely between 10 mg to 100 mg per day.

Therefore, there is no standardised, one-size-fits-all recommended dosage for how much CBD you should take. But some useful CBD dosage tips can help - if you get your CBD dosage right, you could significantly benefit from taking CBD each day.

How CBD works

CBD, or cannabidiol, is one of over 120 cannabinoids found in the cannabis plant.

Of them all, CBD and THC (tetrahydrocannabinol) are the two most researched and understood.

THC is the compound that gives cannabis its intoxicating effect and may also make it addictive. CBD, on the other hand, is non-psychoactive, non-intoxicating and non-addictive.

CBD works on the endocannabinoid system, or ECS. The ECS is a network of cells and molecules that runs throughout the body, helping to establish homeostasis, a type of equilibrium or balance.

This complex system has only relatively recently been discovered (in the early 1990s) and is thought to be responsible for regulating numerous bodily processes, systems and functions, including:

Mood
Sleep cycles
Appetite and metabolism
How we cope with stress
Pain perception and how we manage pain
Muscle repair
Nerve function
Immunity and the inflammatory response
Memory and learning
Movement
Reproduction

The ECS has several receptors, and the body makes chemicals called endocannabinoids that bind with these receptors.

When these naturally occurring endocannabinoids bind to ECS receptors, it signals to the body to take action. For example, to release chemicals to help the body manage pain, inflammation or anxiety.

Endocannabinoids are very similar to cannabinoids, especially CBD. It’s thought that CBD can bind to two receptors of the ECS called CB1 and CB2.

Research suggests that using products containing CBD could therefore support the work of the ECS in regulating everything from mood to appetite and sleep patterns.

Talking about CBD and the ECS means using a lot of similar words and terms, so to recap:

The endocannabinoid system, or ECS, is a system of cells, molecules and receptors that run throughout the body and is responsible for regulating mood, sleep cycles, appetite, pain perception and the stress response
Endocannabinoids are chemicals made by the body that bind with receptors on the ECS to trigger the release of a chemical that helps to regulate, for example, mood or sleep
Cannabinoids aren’t made by the body, but are very similar to endocannabinoids and can also bind with the receptors of the ECS
CBD, or cannabidiol, is a type of cannabinoid that can interact with the ECS
Using CBD can support the work of the ECS to improve mood, chronic pain and anxiety

How to Take CBD

Products containing CBD come in a wide range of forms, including:

CBD oil (usually in a carrier oil such as coconut)
CBD gummies
CBD drinks
CBD capsules
CBD vapes

CBD oils typically come in dropper bottles and are taken sublingually, meaning the CBD oil drops are placed under the tongue, where they enter the bloodstream directly. This means that they have a quicker, more direct impact, and CBD users tend to experience the desired effect more quickly than when using CBD gummies or other products.

CBD gummies, drinks, capsules, and vapes are designed to be easy to dose and use, making them ideal for taking on the go, while travelling or when away from home.

CBD is also available in oils, creams and ointments that are applied directly to the skin to help manage skin conditions and muscle aches.

Whatever CBD product you choose, the concentration of CBD will be displayed on the packaging, along with the amount of CBD in each dropper, gummy, can or capsule.

Along with other factors, this information will help you determine the right CBD dosage for you.

How to Determine the Right Dosage

Determining the right CBD dosage for you may take practice, but it’s worth investing time in finding the most effective dose so that you experience the benefits.

Factors that Affect CBD Dosage

How much CBD you take per day for the desired effect is determined by several factors, including your body weight, metabolism, body chemistry and the concentration of CBD in the product you’re using.

But there are ways to calculate how much CBD to take.

Calculating the Correct CBD Dose For You

Most CBD products will have information on the CBD concentration on the packaging. For example, a packet of CBD gummies might contain 25 mg of CBD per gummy, or a CBD drink might contain 30 mg.

Therefore, if you eat one gummy or drink one can, it’s easy to know how much CBD you’re consuming.

The advice is always to start low, so one gummy or one drink per day could be enough to give you the desired effect.

If not, you could gradually increase your CBD dosage, for example, by having two CBD gummies a day, or having one gummy and one drink. Many people choose these CBD products for ease and convenience.

However, many people also choose to use CBD oil. Getting your CBD oil dosage right takes a little more practice, but since CBD oil enters the bloodstream directly by being dropped under the tongue (CBD gummies and drinks need to pass through the digestive system first and are therefore slower acting), it’s a very popular choice.

Dosage for Different CBD Products

Different products containing CBD contain different concentrations. For example, a CBD oil (usually in a carrier oil such as coconut) may contain more CBD per ‘serving’, such as one dropper, compared to one or two CBD gummies.

Therefore, always read the packaging to understand the CBD concentration of the product you’re taking so that you can work out your CBD dose. The packaging may also contain information on dosage recommendations.

CBD Dosage Tips

If you’re new to CBD or you’re curious about starting to use it, there are a few things to take into consideration when using it for the first time to ensure you get the desired effect and avoid any potential side effects.

Start Low and Adjust Gradually

When deciding the best CBD dosage for you, start on a low dose and gradually increase it. Everybody is different, but as a guide, start on 20 or 25 mg of CBD per day.

After a week, increase the amount of CBD you’re taking per day by 5 mg. Or, if you need to, decrease your dose by taking fewer CBD oil drops or cutting a gummy in half.

Factor In Potency

The potency of a CBD product is the amount of CBD in one ‘serving’ i.e., the strength of one gummy or one can of CBD drink.

CBD oils are slightly different. Most CBD oils come in a carrier oil in a dropper bottle. Most bottles have a dropper that holds 1 ml of CBD oil. If a CBD oil states that it contains 1,000 mg of CBD, this means that there’s 1,000 mg of CBD in the entire bottle. If it’s a 30 ml bottle and you take one full dropper, you’re taking 33 mg of CBD.

If this dose gives you the desired effects, your ideal CBD dosage is around 30 mg. Adjust accordingly by taking more or fewer drops if necessary.

As a general rule, one 1 ml dropper contains 20 drops, so if you want to take around 15 mg of CBD, take 10 drops.

Monitor Effects

When you start taking products containing CBD, it’s a good idea to tune into your body to see what effects they might be having on your physical and emotional health.

Take the time to be mindful and mentally scan your whole self. Think about the reasons you started using CBD - are you experiencing pain relief, better sleep, an improved mood? Consider whether you’re experiencing the desired effects, or if you might need to gradually increase to a higher dose.

Also consider if you’re experiencing any adverse effects, such as drowsiness during the day, and if you might benefit from decreasing your dose of CBD.

Avoid Mixing With Alcohol

Whether you’re new to CBD or not, the advice is the same - avoid mixing CBD with alcohol. Alcohol has a sedative effect, and CBD can do the same - combining the two could therefore heighten the effect of both.

Keep a CBD Journal (track dose and effects)

It’s helpful to keep a record of what CBD dosage affects you and how. Use a diary or a journal to make a note of the following each time you take products containing CBD:

How much CBD you’ve taken, i.e. one gummy, 10 drops of CBD oil under the tongue or one CBD drink
How many mg of CBD does this equate to
The time of day
How you were feeling on the day before taking it, for example, stressed, low mood or in pain
How you felt in the hours after taking it
Did you notice any adverse effects
How well you slept that night
How specific symptoms feel each day, such as chronic pain or anxiety - do they feel more bearable?

As you gradually increase the dose of CBD, continue to keep a journal. If you reach a point where your dosage of CBD is no longer having the desired effects, you’ll know you’ve reached your optimal dose of CBD.

Consult a Healthcare Professional

If you’re taking any prescription medication, particularly any that causes drowsiness, speak to your doctor or another healthcare professional before using CBD.

Your local pharmacist can also be helpful if you’re taking herbal supplements such as St John’s Wort or melatonin, as CBD could increase the drowsiness potential if they’re used together.

Can You Take Too Much CBD?

Studies have shown that using CBD on a regular or daily basis has no adverse effects.

One review, in 2011, found that even at a high dose of 1,500mg CBD per day, CBD is still well tolerated.

An updated review, in 2017, backed this up, but as is normal, both suggest further, larger clinical trials to prove this further.

It’s unlikely that you could ever take too much CBD per day. As this 2019 study found when analysing the effects of CBD on mice, the amount you would need to take to cause adverse effects would be around 20 mg of CBD per day per kg of body weight.

Realistically, this is far more than any products containing CBD provide - it would be around 50 to 60 CBD gummies per day if you weigh 70 kg!

That said, it’s still best not to go overboard - start low, listen to your body, and increase gradually if needed.

Safety Precautions

Also worth considering is the type of CBD you’re taking. There are three main types of CBD available:

Full-spectrum CBD - CBD that contains the full complement of cannabinoids found in the cannabis plant, including THC, but at a very low level
Broad-spectrum CBD - CBD that contains the majority of cannabinoids found in the cannabis plant, including essential oils and terpenes, but has had the THC removed (it may still be present in trace levels)
CBD isolate - a pure CBD product that’s been extracted from the hemp plant, and contains no traceable levels of THC

To comply with UK law, CBD products sold in the UK must contain less than 0.2% THC levels. Therefore, full-spectrum CBD products usually contain THC, but at a very low level and below 0.2%. Broad-spectrum CBD products may contain a trace level of THC.

Taking full-spectrum or broad-spectrum CBD products is very unlikely to cause any psychoactive effects, but if you’re using them regularly, there’s a small chance that THC will accumulate in your body to a detectable level. If you’re unsure or you want to avoid THC altogether, choose a CBD product that’s made using CBD isolate.

Also, opt for CBD brands that are clear about using third-party lab testing and value quality ingredients and purity.

If you’re pregnant, breastfeeding, taking any prescription medication or have any medical conditions, speak to your doctor or another healthcare professional before using any products containing CBD.

More Information and Research

Healthline is a respected source, and their guides to the endocannabinoid system and the most up-to-date research about CBD and what it can do provide a wealth of useful information. We’ve also linked to numerous CBD studies throughout this article.

FAQs

Can I Take CBD With Other Medications?

Doctors and scientists advise against using CBD if you’re taking certain types of prescription medications or you have certain medical conditions. Check with your doctor or seek medical advice from another medical professional if you’re in any doubt.

Can CBD Cause Side Effects?

CBD is well-tolerated by most people, with very few side effects being reported. In some people, CBD may cause drowsiness, fatigue, diarrhoea and a change in appetite and weight. Studies continue into the effects of using CBD, so if you experience any adverse effects, stop using your CBD product and seek medical advice.

Can I Build a Tolerance to CBD?

If you’re using an effective CBD product from a reputable brand at the right dose, it’s unlikely that you’ll build a tolerance to CBD. If you feel like you’re no longer experiencing the benefits, it may be because you’ve unconsciously stopped paying attention to the positive effects.

You could try gradually increasing to a higher dose or using a different type of CBD. There’s a wide range of CBD products on the market, including oils, gummies and drinks, each with a different CBD concentration and different dosages.

Is CBD Addictive?

No, CBD is non-addictive. A report by the World Health Organisation (WHO) found no evidence of health-related problems, including addiction problems. It concluded that in its pure state, CBD is well-tolerated and “does not appear to have abuse potential or cause harm”.

Will CBD Make Me High?

No, taking CBD products won’t make you high as CBD doesn’t have any intoxicating or psychoactive effects.

Some people think that using products containing CBD will give them a high, but this is due to CBD's association with cannabis. CBD is extracted from the cannabis plant, but it contains little to no THC (tetrahydrocannabinol). THC is the compound found in cannabis that’s responsible for its psychoactive, ‘high’ effects.

How Much CBD Should I Take for Anxiety?

There is no standard recommended dosage of CBD for anxiety. Your doctor may suggest a starting dose, but either way, start small, around 20 or 25 mg, and gradually increase to a higher dose by around 5 mg per week until you experience the desired effects.

How Much CBD Should I Take for Sleep?

There is no recommended dosage of CBD for supporting good sleep. Many people take CBD oil in the evening before bed as part of a relaxing, wind-down routine.

If you choose to take CBD oil, opt for one that’s designed for nighttime and start low with a few drops (depending on the concentration of CBD in the product). If you don’t achieve restful sleep after a week on the same CBD dosage, gradually increase by a few drops for another week and monitor your sleep.

How Much CBD Should I Take for Pain?

There is no recommended dosage of CBD for pain relief. If you’re using CBD to manage chronic pain, start low and monitor how your body responds each day. If you think you need a higher dose, increase gradually by around 5mg per week and continue to monitor your symptoms.

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