CBD Dosage Calculator & Chart: How Much Should You Take?

When you reach for CBD, it’s usually because something feels off – your body aches, your mind’s racing, or you just want to finally sleep through the night.

But figuring out how much to take can be frustrating. Too little, and you might not feel a thing; too much, and you’ve wasted a good product. 

This guide is here to help you find your balance. 

You’ll learn how to calculate your ideal CBD dosage, how different products work in the body, and how to adjust your dose over time – with a simple calculator and chart to make it easy.

CBD Dosage Chart by Effect

Daily CBD Dose	Typical Effects	Best For
5-10mg CBD	Very light, subtle relaxation. You may feel a bit more calm without noticeable physical changes.	General wellness, taking the edge off mild stress.
10-15mg CBD	A gentle sense of relaxation that’s noticeable but not heavy. Helps things feel smoother without affecting focus.	Daytime balance, mild tension, balanced calm.
15-20mg CBD	More consistent relief. You may feel more comfortable physically and mentally, with noticeable relaxation.	Moderate stress, everyday aches, winding down at night.
20-25mg CBD	Stronger relaxation and fuller-body comfort without intoxication. Effects last longer and feel more pronounced.	Sleep support, ongoing muscle/joint tension.
25-50mg CBD	Deep relaxation with a heavier sense of relaxation, especially in the body. Good for when discomfort or stress feels persistent.	High-strength support for pain, stubborn tension, or tougher days.
50mg CBD or more	Very strong effects that noticeably loosen the body and settle overall discomfort. Clear physical relief without a high.	Experienced users needing significant relief or ongoing daily support.

CBD Dosage By Effects

• 5-10mg CBD: A light dose that many people start with. It’s subtle and helps you feel a little more relaxed without causing drowsiness.
• 10-15mg CBD: A mild but noticeable level of relaxation. Often used during the day for a gentle, noticeable calming effect.
• 15-20mg CBD: A deeper sense of relaxation. Many people use this range in the evening when they’re winding down.
• 20-25mg CBD: A stronger dose with longer-lasting effects. Often chosen by people who want more consistent relief throughout the day or night.
• 25-50mg CBD: A high-strength range for experienced users. This amount often feels more noticeable in the body, and can make you feel sleepy if you take it in the evening.
• 50mg or more CBD: A very strong amount that only seasoned CBD users usually take. It’s best to reach this level gradually after seeing how your body responds to smaller doses.

CBD Dosage Calculator

What is CBD?

Cannabidiol (CBD) is one of more than 100 natural compounds found in the hemp plant, known as cannabinoids. 

Unlike THC, CBD isn’t intoxicating. It won’t make you feel high. 

Instead, many people use it to help their bodies relax and feel more at ease – both physically and mentally.

Early research suggests that CBD interacts with the body’s endocannabinoid system, which helps regulate things like mood, rest, and stress. 

What Factors Influence CBD Dosage?

There isn’t a universal CBD dose that works for everyone, however, a good place to start is with  20-30 milligrams (mg) per day, then slowly adjusting until you’re getting the effects you want.

A few things can help you figure out your sweet spot:

• Why you’re using it: Someone taking CBD to relax before bed may need less than someone using it to help with everyday soreness or tension.
• Your weight: How much you weigh can influence how your body responds to CBD – larger bodies often need slightly higher amounts.
• How you’re feeling: On days when stress or discomfort hits harder, a small bump in your dose might help.
• Your body chemistry: Everyone processes CBD differently. What feels right for one person may be too much or too little for someone else – and that’s normal.

Your reason for taking CBD determines which formula to use: low, medium, or high strength. 

From there, plug in your weight using our calculator to find your personalized starting point.

CBD Dosage by Use

Everyone takes CBD for a different reason, and that reason helps determine your dosage strength. 

Below are general starting points based on what you’re looking to support.

These aren’t medical recommendations, just common dosage ranges based on what many people have found helpful over time. 

For medical conditions or if you take other medications, talk with your doctor first.

Once you’ve chosen your strength, use the calculator (above) or chart (below) to find your specific dose.

CBD Dosage for Pain

The best starting CBD dosage for pain is a medium-strength range of about 30-60mg of CBD per day, or about 45mg of CBD. 

Start at the lower end (30mg) for mild to moderate discomfort, and increase toward 45-60mg if you’re dealing with more persistent soreness or stiffness.

This matches observational research showing that people using CBD for ongoing pain often report benefits within this general range [1].

If you’d like a more personalized estimate, you can use this simple formula:

Weight-Based Formula: 

(0.3) × (your body weight in lbs) = daily mg of CBD

CBD Dosage for Sleep

For sleep, many people do well starting with a low-strength range of about 10-20mg CBD at night.

If you’re sensitive to supplements, begin at 10mg, then move toward 15-20mg if you still find yourself tossing and turning.

Some sleep studies have tested higher doses in controlled settings [2], which may explain why CBD feels stronger at night.

But for everyday use with OTC products, lower doses are the norm, and you can increase gradually if needed.

If you prefer a tailored estimate, here’s an easy formula:

Weight-Based Formula: 

(0.1) × (your body weight in lbs) = daily mg of CBD

CBD Dosage for Anxiety

For everyday stress and mild anxiety, a common starting point is a low-strength dose of 10–20mg CBD per day.

Most people begin with 10mg and gradually move toward 15-20mg if they want a stronger calming effect.

Clinical trials on anxiety often use higher amounts under medical supervision [3], but everyday users typically start much lower.

If you want a dose adjusted to your size, use this formula:

Weight-Based Formula: 

(0.1) × (your body weight in lbs) = daily mg of CBD

Other Uses

Some people explore CBD for other wellness goals. These strength levels are general guidelines and not treatment recommendations. 

Always work with a healthcare professional for serious or diagnosed conditions.

• General Relaxation & Wellness: Low dose of 10-20mg per day.
• Muscle & Joint Support: Low dose of 10-25mg per day.
• Migraine: Medium dose of 20-40mg per day.
• Nerve Pain and Sciatica: Medium dose of 20-40mg per day.
• Tendonitis: Medium dose of 20-40mg per day.
• Epilepsy: High or pharmaceutical-level doses only – typically prescribed and not self-dosed.
• Cancer: High or pharmaceutical-level doses only – should be doctor-directed.
• Nausea: Low dose of 5-15mg per day.
• Insomnia: Medium dose of 15-30mg per day.
• ADHD: Medium dose of 15-30mg per day.
• Inflammatory Bowel Diseases (IBDs): Medium dose of 20-40mg per day.
• Inflammatory Bowel Syndrome (IBS): Medium dose of 15-30mg per day.
• Gout: Medium dose of 20-40mg per day.
• Menopause Support: Low dose of 10-20mg per day.

CBD Dosage Chart By Weight

Once you know your ideal dosage strength, use our CBD dosage chart by weight to find your dose:

CBD Dosage Considerations By Product Type

CBD Oil

CBD Oil Bottle Strength	CBD Per 1ml Dropper	CBD Per 0.5ml Half Dropper
300mg/30mL	10mg	5mg
600mg/30mL	20mg	10mg
1000mg/30mL	33mg	16.5mg
1500mg/30mL	50mg	25mg
3000mg/30mL	100mg	50mg

 

CBD oil gives you the most control over your dose because you can measure it by the dropper. Most bottles list the total milligrams and how much CBD is in 1ml, so you always know exactly what you’re taking. 

When held under the tongue for 60 seconds, it absorbs through the mouth rather than the digestive system, so effects usually start within 15-30 minutes. Oils are a solid option if you want flexibility, whether you’re starting with a low dose or adjusting little by little.

CBD Gummies

Goal	Dosage Strength	10mg CBD Gummy Dosage	25mg CBD Gummy Dosage	50mg CBD Gummy Dosage
Pain	Medium-High	2-4 gummies (20-40mg)	1-2 gummies (25-50mg)	½-1 gummy (25-50mg)
Anxiety	Low-Medium	1-2 gummies (10-20mg)	½-1 gummy (12.5-25mg)	¼-½ gummy (12.5-25mg)
Sleep	Low-Medium	1-2 gummies (10-20mg)	½-1 gummy (12.5-25mg)	¼-½ gummy (12.5-25mg)
General Wellness	Low	1 gummy (10mg)	½ gummy (12.5mg)	¼ gummy (12.5mg)

 

CBD gummies offer pre-measured dosing, which makes them easy to use daily. Each gummy contains a set amount (usually 10mg, 25mg, or 50mg) so it’s simple to take the same amount every day or cut pieces in half when needed. 

Because edibles move through the digestive system, they take longer to kick in (45-90 minutes), but they typically last longer in the body. This makes them a good choice for steady mood support, relaxation, or nighttime routines.

CBD Capsules

Goal	Dosage Strength	10mg CBD Capsule Dosage	25mg CBD Capsule Dosage
Pain	Medium-High	2-4 per day	1-2 per day
Anxiety	Low-Medium	1-2 per day	1 per day
Sleep	Low-Medium	1-2 per night	1 per night
General Wellness	Low	1 per day	½-1 per day

 

CBD capsules work almost identically to gummies. They’re slow to absorb but long-lasting. Each capsule has a fixed amount of CBD, making them ideal if you want consistency and don’t want to measure anything. Capsules are also easy to add into a morning or evening supplement routine. Effects usually start in about 45-90 minutes.

CBD Drinks

Goal	Dosage Strength	5mg CBD Drink Dosage	10mg CBD Drink Dosage	25mg CBD Drink Dosage
Pain	Medium	1-2 cans	1 can	½-1 can
Anxiety	Low	1 can	1 can	½ can
Sleep	Low	1 can before bed	1 can	½ can
General Wellness	Low	1 can	1 can	½ can

 

CBD drinks are typically lower-dose options (5mg-25mg per can) and designed for easy sipping or social use. Many beverages use emulsified CBD for faster absorption than gummies, so you may feel effects in 20-45 minutes. They’re lighter, shorter-lasting, and good for mood support or taking the edge off without feeling tired.

CBD Topicals

Goal	Dosage Strength	CBD Topical Application Amount
Pain	Medium-High	Apply a thin layer to the area 2-3 times daily
Anxiety	Low	Apply to areas where tension builds (neck, shoulders, jaw)
Sleep	Low	Apply to neck/shoulders before bed
General Wellness	Low	Apply as needed for mild tension

 

CBD topicals (creams, balms, roll-ons, salves) stay on the surface of the skin and work on the area where they’re applied. They don’t enter the bloodstream the same way oils or gummies do, so they don’t have whole-body effects. 

Instead, they’re used for targeted relief in specific areas like muscles or joints. Application amounts vary, but most people start with a thin layer and adjust based on how they feel.

CBD Flower & Vape

Goal	Dosage Strength	Puffs (20% CBD)	Puffs (25% CBD)	Puff Count (30% CBD)
Pain	Medium-High	3-5 puffs	2-4 puffs	2-3 small puffs
Anxiety	Low	1-3 puffs	1-2 puffs	1-2 puff
Sleep	Medium	2-4 puffs	2-3 puffs	1-2 puffs
General Wellness	Low	1-2 puffs	1 puff	1 puff

 

Inhaled CBD works the fastest, usually within minutes, because it enters the bloodstream through the lungs. This makes it the quickest option for people who want rapid relief. Effects are also shorter (typically 1–3 hours). 

Dosing is less exact because a “puff” varies by device and CBD percentage, but you can start with one small inhale, wait a few minutes, and increase slowly. Flower and vapes aren’t ideal for people avoiding smoke or vapor, but they can be useful for fast-acting support.

CBD Dosage Tips for Success

Finding the right CBD dose isn’t about perfection on day one. It’s about giving your body time to respond and adjusting in small steps. Here are the essentials:

• Start low and give it a few days: Begin with a small amount (around 10-20mg per day) and stay consistent for several days so you can clearly see how it affects you.
• Increase slowly and intentionally: If you’re not feeling much after 3-5 days, bump your dose by 5-10mg at a time. Small changes help you find the minimum amount that actually works.
• Pay attention to timing and how you feel: Effects can change depending on whether you take CBD with food, before bed, or earlier in the day. Notice whether it helps you feel calmer, sleep better, or move with less stiffness.
• Stick to one product and routine at first: Using the same product (oil, gummy, capsule) at the same time of day makes it easier to understand what’s working before you change anything.
• Consider your product’s strength: Check how many milligrams are in a full dropper, a single gummy, or one capsule. Potency varies widely, so understanding your product helps you measure your dose accurately.
• Adjust based on your goals: A lower dose may work for stress or general wellness, while sleep or soreness may need a slightly higher range. Your reason for using CBD should guide your adjustments.

CBD Side Effects & Safety Considerations

While CBD won’t cause an increase in heart rate, it has the potential to create other side effects:

• Dry mouth
• Drowsiness
• Diarrhea
• Reduced appetite
• Fatigue

Proper CBD dosing can drastically reduce the chance that you feel any of these side effects. Still, they’re important to be aware of.

Shop High-Quality CBD & Get Free Dosing Advice from Natural Ways CBD

If you’re ready to try CBD or want to fine-tune your routine, Natural Ways CBD has you covered.

Our full-spectrum CBD oils and gummies are made from clean, lab-tested hemp, so you always know exactly what you’re taking. 

And if you’re unsure where to start, you can reach out anytime – call or email us and we’ll walk you through the right dose for your needs. 

We’re here to help you feel your best, safely and confidently.

CBD Dosage Chart: Frequently Asked Questions

Here are the most common questions people have about CBD dosage

What is a high dose of CBD?

A high dose of CBD is anything around 50mg or more. When you ask what counts as a high dose, it’s the level where effects feel noticeably stronger and is usually best for people with some experience.

What’s the best dosage of CBD gummies for sleep?

The best dosage of CBD gummies for sleep is usually 10-20mg. When you ask about sleep dosing, most people start low at night and increase slowly until they feel relaxed without morning grogginess.

How much CBD is too much?

How much CBD is too much depends on tolerance, but anything in the 100-300mg range is considered very high. If you take too much, you might notice nausea, fatigue, or a drop in appetite, which means you should cut back.

What’s a normal dose of CBD?

A normal dose of CBD is about 10-30mg per day. When you ask what most people take, that range is where many feel steady benefits without strong effects.

Is 10mg of CBD a lot?

10mg of CBD is not a lot. It’s considered a low dose and is a common starting point.

Is 50mg of CBD a lot?

50mg of CBD can be a lot for beginners. People with more experience may take this dose if lower amounts don’t feel strong enough.

Is 100mg of CBD a lot?

100mg of CBD is a high dose and should only be used once you’re familiar with how CBD affects you.

Is 250mg of CBD a lot?

For most people, 250mg of CBD is very high dose and shouldn’t be taken without medical guidance.

Does CBD get you high?

CBD does not get you high. It isn’t intoxicating, even when it’s part of a full-spectrum formula.

Is CBD safe?

CBD is generally safe. Side effects are usually mild and happen more often at higher doses.

Is CBD legal?

CBD is legal at the federal level as long as it’s hemp-derived and contains less than 0.3% THC, though local rules may vary.

Sources

1. Robert Kaufmann, Amber Harris Bozer, Amanda Kube Jotte, Keith Aqua; Long-Term, Self-Dosing CBD Users: Indications, Dosage, and Self-Perceptions on General Health/Symptoms and Drug Use. Med Cannabis Cannabinoids 20 December 2023; 6 (1): 77–88. https://doi.org/10.1159/000531666
2. Narayan AJ, Downey LA, Rose S, Di Natale L, Hayley AC. Cannabidiol for moderate-severe insomnia: a randomized controlled pilot trial of 150 mg of nightly dosing. J Clin Sleep Med. 2024;20(5):753-763. doi:10.5664/jcsm.10998
3. Coelho CF, Vieira RP, Araújo-Junior OS, et al. The Impact of Cannabidiol Treatment on Anxiety Disorders: A Systematic Review of Randomized Controlled Clinical Trials. Life (Basel). 2024;14(11):1373. Published 2024 Oct 25. doi:10.3390/life14111373