Determining how much CBD oil to take depends on a variety of factors. Read on to learn what affects the CBD dosage you should take and when to take CBD oil for optimal results.
by James Han
When you start taking CBD as a part of your daily wellness routine, it may take a bit of trial and error to determine the dosage that will help you truly feel its effects.
Determining how much CBD oil to take depends on a variety of factors: what your goals are, your body weight, whether you’ve eaten before taking the CBD and more.
You may also have questions about CBD safety — for instance, whether it’s possible to take too much CBD.
Here, we’ll answer your questions and walk you through the process of figuring out the dosage that works best for you.
First, Choose the Right CBD Oil
Before you can identify the optimal amount of CBD to take, you’ll need to choose the CBD product that best meets your needs. Whether you’re entirely new to CBD or trying various formats, start by listing out your needs and expected outcomes. Are you aiming to maintain your overall well-being? Or do you want a solution for your bouts of sleeplessness or stress? Muscle soreness?
Understanding your goals will not only help you choose the right type of CBD — such as a tincture or muscle rub — but will also focus your attention on products designed with your goals in mind. It will also help you better understand how much CBD you should be taking to experience the benefits you’re seeking. At The Root of It All, we combine the ancient wisdom and properties of Ayurvedic herbs with hemp to yield CBD drops formulated specifically for sleep, sports recovery, relaxation or digestion.
Pay attention to the quality of the CBD product you’re purchasing, too. With an overwhelming range of brands and price-points on the market, your north star should always be the ingredients’ integrity. When purchasing a product from a new CBD brand,be sure to check that they only use natural botanicals — not fillers — and publish a Certificate of Analysis (CoA) on their site that shows the results of rigorous third-party testing. Ultimately, purchasing a high-quality CBD will affect the amount you need to take in order to experience benefits.
How Much CBD Oil To Take
While there’s no universal CBD serving size (the FDA has not yet released a Recommended Daily Intake, or RDI), there are a few rules of thumb you can follow to help you find the amount that works with your body’s unique composition and biochemistry.
Remember: the number of milligrams of CBD per dropper isn’t the amount your body is actually absorbing.
We only absorb up to 35% of the CBD we consume sublingually. So don’t worry too much about taking too much CBD.
When you stick to our recommended dosages, it’s hard to overdo it— clinical trials have prescribed up to 1,200 mg of CBD per day to users without adverse effects.
In fact, in our experience, many people take too little CBD, and miss out on the benefits it offers! Thus, we want to remind you not to make quick judgments about CBD’s efficacy based on your first week or two of taking it, particularly if the dosage is low. Chances are, you’re simply not taking enough of it. As always, we recommend that you work with your holistic doctor to determine whether CBD is right for you, and how much to take.
Consider Your Body Weight
A general rule of thumb is to start with around 10 or 20 mg of CBD and work your way up. Keep in mind, however, that if you weigh more, you may need to take more CBD to feel its effects — and vice versa.
Take CBD with Food
Research indicates that ingestible CBD products (like tinctures or gummies) are best absorbed on a full stomach, but not all foods affect CBD absorption in the same way. In fact, a 2019 study from the University of Minnesota found that CBD exposure is greatly increased when taken alongside high-fat foods. Compared to fasting, taking CBD with fatty foods increased the amount of CBD in the body by four times.
I like to pair my CBD with meals and try to take it right after I eat lunch or dinner in most cases. If I want to take CBD to help me sleep, I’ll often whip up an evening cacao tonic with a bit of raw honey and a tablespoon of coconut butter to give it healthy saturated fat.
Hold it Under Your Tongue For Two Minutes Minimum
When you’re taking a CBD tincture, you want the CBD to end up in your bloodstream, not your stomach acid. Rather than releasing a dropperful into your mouth and immediately swallowing, be sure to hold it under your tongue for at least two minutes so that it can be absorbed by the sublingual gland.
Since this process bypasses the digestive system and liver metabolization, the cannabidiol will enter your bloodstream relatively quickly and start interacting with your endocannabinoid system. With this in mind, you may begin to experience effects in 15 to 20 minutes.
Listen to Your Body
Since the body composition, biochemistry and history of drug interactions between two individuals can vary widely, it’s critical to listen to your body. Another person’s dosage may not work for you.
If you’re taking The Root of It All’s Stop Drops for Restful Sleep, for instance, assess how you feel 15-20 minutes after taking it. How do you feel the next morning? Are you less groggy? Were you able to get out of bed after one alarm?
Start Small, Then Work Your Way Up
It requires a bit of patience, but working your CBD dosage up gradually can help you identify your unique needs. If you don’t notice any effects from your initial dosage, increase by 5 mg per week until you begin to experience benefits.
Pay attention to your body’s changing needs. If you’re taking The Root of It All’s Recover Drops for After Sports, for example, ask yourself whether your workouts have been consistent all week or if you’ve pushed yourself harder than usual — then adjust the amount you take accordingly.
When to Take CBD Oil for Optimal Absorption
Though the optimal time to take CBD depends on your individual needs, here are some guidelines on when to take CBD oil to see the best results:
- For sleep: Take one dropperful as you are winding down before bed. The hemp in our Sleep formulation amplifies the sleep-regulating properties of the valerian root, chamomile and lavender essential oils in the blend.We don’t recommend taking this during the day or right before an important meeting.
- For workout/sports recovery: Take one to two dropperfuls within an hour after an intense workout. Our Recovery blend is rich in the soothing properties of turmeric and flavonoid-rich clove to support quicker recovery times. Feel free to take smaller doses throughout the day to alleviate ongoing soreness or supplement CBD drops with a muscle rub for more targeted treatment.
- For stress management: Take one dropperful before or during a hectic morning, stressful meeting or any other situation where you need to feel relaxed. Our Relaxation formula contains sweet fennel, basil and orange to help you find peace in the pandemonium.
- For a balanced stomach: Take one to two dropperfuls with or after a meal to calm your stomach. Designed with tummy-soothing ginger, lemon and peppermint, our Settle blend can support a balanced digestive tract.
Taking CBD can be a part of a journey into discovering your own body: how it responds to different concentrations of CBD, different times of consumption and even the food you take it with.
Here at The Root of It All, our mission is to help you unlock wellness and give you access to lifelong mind-body balance. Our allergen-friendly, vegan and gluten-free blends are designed with potent botanicals that work hand-in-hand with CBD to provide natural remedies for your everyday needs. Learn more about our story here.
James Han is a writer, editor, and content strategist based in Los Angeles. When he’s not deep in a Google Doc, you can find him reading, rotoscoping, and taking long walks.