How Much CBD for Beginners?

Starting CBD for the first time can feel confusing—especially when dosages vary so much across products. You’ll see oils labelled from 300mg to 2000mg, gummies with 10–25mg each, and capsules in all shapes and strengths. So, how much CBD should a beginner start with?

The general advice is to start low—usually around 5 to 10mg per day—and increase slowly until you find what works for you. Everyone reacts differently to CBD, so the right dose depends on your body, your goals, and how you take it.

Recommended Starting Dose: 5–10mg

For most people new to CBD, a daily dose of 5 to 10mg is a safe and manageable starting point. It allows your body to adjust gradually and gives you time to monitor how you feel.

You might not notice strong effects straight away—but that’s normal. CBD is subtle, and in many cases, it works best when taken consistently over time.

Why Start Low?

CBD affects everyone differently based on factors like:

Body weight and metabolism
Sensitivity to cannabinoids
What you're using it for (e.g. anxiety, sleep, pain)
Whether you’ve used cannabis before

Starting with a low dose helps you avoid unwanted side effects such as drowsiness or digestive discomfort. It also gives you a better chance to find your ideal dose without overshooting.

How to Increase Your Dose Safely

If you don’t feel much after a few days on a low dose, you can increase gradually.

A common method is the “start low, go slow” approach:

Start with 5–10mg daily for the first 3–5 days
If you feel fine but need more effect, increase by 5mg
Wait another 3–5 days and repeat if needed

Most people find their “sweet spot” somewhere between 10–50mg per day, but some may need more or less depending on the reason for taking it.

How to Measure CBD Dose by Product Type

Here’s how to figure out your dose based on the product you’re using:

CBD Oil

Check the label: A 10ml bottle with 1000mg CBD = 100mg per ml
If the dropper holds 0.5ml, that’s 50mg per half-dropper
To start with 10mg, take just 5 drops (if 1 drop = 2mg)

CBD Capsules

Each capsule is pre-measured—ideal for beginners
Look for capsules with 10mg or 15mg CBD for easy dosing

CBD Gummies

Often contain 10–25mg per gummy
Start with half a gummy if you're unsure, especially with higher strengths

CBD Drinks or Teas

Usually range from 5–15mg per bottle or serving
Great for casual, low-dose use

When to Take CBD

You can take CBD morning or evening, depending on your reason for using it.

For anxiety or focus: Try a small dose in the morning
For sleep or relaxation: Take it an hour before bed
For pain or inflammation: Split your dose across the day

Try to take it at the same time each day for consistency.

How Long Until It Works?

Most people feel the effects of CBD within 15–60 minutes if taken under the tongue (sublingually). If swallowed (e.g. capsule or edible), it may take 30–90 minutes to kick in.

If you don’t feel much at first, don’t be discouraged. Some effects, like improved sleep or reduced anxiety, may take several days or weeks to become noticeable.

Is It Possible to Take Too Much?

CBD is generally well-tolerated, even at high doses, but too much can cause:

Drowsiness
Nausea
Dry mouth
Light-headedness

To avoid this, increase slowly and always check the strength of what you're using.

Final Word

If you’re new to CBD, start with 5–10mg per day and build up gradually. Listen to your body, be patient, and choose a product that’s clearly labelled and third-party tested. Finding the right dose takes time—but once you get it right, CBD can become a helpful part of your wellness routine.