In short: Start low and go slow. Most beginners do well starting with 10–20mg per day, taken consistently for at least a week before adjusting. Factors like body weight, metabolism, and what you're using it for all influence the right amount. Consistency matters more than size.
If you're new to CBD, figuring out where to start can feel overwhelming. The good news: it doesn't need to be complicated. Here's a practical, no-jargon guide.
What Affects the Right Amount?
Your body weight and metabolism — if you weigh more, you may need a slightly higher amount. A faster metabolism processes it more quickly (Huestis, 2019).
The format you choose — sublingual oil is absorbed faster (15–30 minutes) and gives you the most control. Gummies are convenient and pre-dosed (10mg each) but take longer to kick in (30–90 minutes). Both work well — it's a question of preference.
The strength of the product: oils range from 500mg to 3000mg per bottle. If you're new, our 500mg mini is a good starting point. You can always move up.
What you're using it for — this is personal, but as a rough guide:
Low amounts (5–15mg/day) — general everyday use
Moderate amounts (15–50mg/day) — for people wanting more noticeable support
Higher amounts (50mg+/day) — some people find they need this level
Personally, I find over 50mg works for me — but I'd always recommend starting lower to find your own sweet spot.
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The Simple Approach
Start with 10mg a day: for oil, that's 0.2ml of our Strong or Strong Mini. Daily amounts vary a lot from person to person; many people take somewhere between 10mg and 50mg a day. Keep a note of how you feel and find the lowest amount that works for you.
Stay consistent — take it at the same time each day. Don't judge it after one use.
Adjust from there: increase by 5mg if you're not feeling the effect you want.
Note how you feel — even briefly. Even a few words makes it much easier to find what works.
Our dosage calculator can help you find a starting point.
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A Few Things to Know
Some people notice a difference sooner than others. This isn't paracetamol — it works with your body's endocannabinoid system gradually.
Consistency beats dose size. A moderate amount taken daily is more effective than a large amount taken occasionally.
Choose lab-tested products. You want to know exactly what's in the bottle. See our lab reports.
Speak to your GP if you're on medication. Cannabidiol can interact with certain drugs. More details: CBD and medication interactions.
A note on official guidance: the Food Standards Agency's advice for healthy adults is 10mg of CBD a day. Don't take more than 70mg a day. We've written about how the FSA arrived at its advice, if you're curious.
References
- Huestis, M. A., et al. (2019). Cannabidiol adverse effects and toxicity. Cannabis and Cannabinoid Research
- Harvard Health (2018) — Cannabidiol: what we know and what we don't