Last updated: October 2026
There is no official CBD dose. The FSA’s precautionary advice is no more than 10mg a day for healthy adults, which is about 4 drops of a 5% oil. A sensible approach is to start around 10mg, take it daily for a week or two, and increase slowly in 5mg steps only if you need to.
This guide shows how to work out your dose from any bottle, gives a drops chart for every Evopure oil, covers how people use CBD for sleep, stress and aches, and explains what changes how much you need.
What the UK guidance says
The Food Standards Agency advises healthy adults to take no more than 10mg of CBD a day from food and supplements. It describes that as about 4 to 5 drops of a 5% CBD oil. The FSA does not recommend CBD for people who are pregnant, breastfeeding or trying to conceive, under 18, or taking medication.
The FSA’s 10mg a day figure is precautionary advice rather than a legal limit, set while longer-term safety research continues. At Evopure we think it is a very cautious figure, and many adults use more. If you go above it, increase slowly, and check with your GP or pharmacist first if you take any medication.
For the full background, read the CBD daily limit in the UK and the FSA’s first CBD approvals explained.
How much CBD should I start with?
- Start low: around 10mg a day, in one dose or split into two.
- Be consistent: take it at the same time every day for one to two weeks before judging it.
- Increase slowly: if you want more effect, add 5mg and wait a few days before changing again.
- Keep a note: jot down your dose, the time and how you feel. It makes finding your amount much easier.
- Stop if anything feels wrong, such as drowsiness, an upset stomach or feeling lightheaded.
Our step-by-step dosage calculator walks you through it.
CBD dosage chart: drops per 10mg
Drop sizes vary slightly between pipettes, but a standard drop is about 0.05ml (20 drops per ml). Here is roughly how many drops give 10mg of CBD in each Evopure oil:
| Oil | Strength | CBD per drop | Drops for about 10mg |
|---|---|---|---|
| Broad Spectrum, Flow, Sleep or Relief (10ml) | 500mg (5%) | about 2.5mg | 4 |
| Broad Spectrum, Flow, Sleep or Relief (10ml) | 1000mg (10%) | about 5mg | 2 |
| Broad Spectrum (10ml) | 2000mg (20%) | about 10mg | 1 |
| Evolabs flavoured oils (30ml) | 500mg (1.67%) | about 0.8mg | 12 |
| Evolabs flavoured oils (30ml) | 1000mg (3.33%) | about 1.7mg | 6 |
| Evolabs flavoured oils (30ml) | 2000mg (6.67%) | about 3.3mg | 3 |
Capsules are simpler: our Broad Spectrum CBD Capsules come in 10mg and 25mg, so one 10mg capsule is exactly 10mg.
Which strength should I buy? If you plan to take around 10mg a day, a 5% oil is easiest to measure. Higher strengths suit people who take more, as you need fewer drops and the bottle lasts longer. Our guide to CBD oil strength explains mg and percentages in more detail.
How to work out mg per drop from any bottle
- Find the mg per ml: divide the total CBD by the bottle size. A 1000mg, 10ml bottle has 100mg per ml.
- Find the mg per drop: divide that by 20. 100mg per ml is about 5mg per drop.
- Work out your drops: divide your target dose by the mg per drop. For 10mg at 5mg per drop, that is 2 drops.
The percentage on the label tells you the same thing: a 5% oil has 50mg per ml, a 10% oil has 100mg per ml. If a brand shows neither mg nor percentage clearly, treat that as a red flag.
CBD dosage for sleep, stress, aches and everyday wellness
There is no proven dose for any specific goal, and CBD is not a medicine. These are the common ways people use it:
CBD dosage for sleep
Many people take their CBD 30 to 60 minutes before bed, as part of a wind-down routine. Start with around 10mg and keep the timing consistent. Read more in CBD for sleep, or pair it with magnesium for sleep.
CBD dosage for stress and anxious feelings
For daytime calm, some people split their amount into a morning and early afternoon dose rather than taking it all at once. See CBD oil and anxiety for what the research shows.
CBD dosage for aches and pains
People with sore muscles or stiff joints often combine a daily oil with a CBD balm applied directly to the area. Read CBD for pain and CBD oil for arthritis for the evidence.
CBD dosage for everyday wellness
For general use, a steady 10mg a day at a time that suits you is a good place to start and, for many people, all they need.
What changes how much CBD you need
- The format: drops under the tongue are absorbed faster and more efficiently than capsules or edibles. See CBD bioavailability.
- Food: taking CBD with food, especially a meal with some fat, increases how much you absorb.
- Body size and metabolism: these play a part, but there is no reliable formula that turns body weight into a dose, despite what online charts suggest.
- The type of CBD: broad and full spectrum oils contain other hemp compounds, while isolate is pure CBD.
- Consistency: CBD tends to work best taken daily rather than now and then.
Oil vs capsules vs balm
| Format | How fast | How easy to dose | Best for |
|---|---|---|---|
| Oil (under the tongue) | 15 to 45 minutes | Flexible, drop by drop | Adjusting your amount |
| Capsules | 1 to 2 hours | Exact, no taste | A fixed daily routine |
| Balm | Works on the area applied | Not measured in mg per dose | Muscles and joints |
For tips on taking drops properly, see how to take CBD oil.
Which type of CBD to choose
- Isolate: pure CBD, nothing else from the plant. The first products recommended for UK authorisation are isolates.
- Broad spectrum: CBD plus other hemp compounds such as minor cannabinoids and terpenes, with THC removed. All Evopure oils, including our Evolabs flavoured range, are broad spectrum.
- Full spectrum: contains trace THC, which carries a small drug test risk.
If you are drug tested at work or in sport, choose broad spectrum or isolate with a lab report showing no detectable THC. Read more about the different types of CBD, the entourage effect and CBD and drug tests.
Can you take too much CBD?
You can’t fatally overdose on CBD, but taking more than you need can cause side effects such as drowsiness, an upset stomach, diarrhoea or feeling lightheaded. Higher amounts also make interactions with medicines more likely. If that happens, cut back. See can you overdose on CBD? and is CBD bad for your liver?
Interactions and who should avoid CBD
CBD is processed by the same liver enzymes as many medicines, so it can change how some of them work. If you take any regular medication, speak to your pharmacist before using CBD. Our guide to CBD and medication explains more.
Don’t use CBD if you are pregnant, breastfeeding or trying to conceive, or are under 18. Choose products with up-to-date lab reports: our guide to reading CBD lab results shows what to check, and you can request the report for any Evopure batch on our lab testing page.
If you want the same dose every day, see how to choose CBD capsules.
New to CBD? See what is CBD? The complete beginner’s guide.
FAQs
How much CBD should I start with?
Around 10mg a day is a sensible start, which is about 4 drops of a 5% oil. Take it daily for one to two weeks before deciding whether to increase, and then only in 5mg steps.
How many drops of CBD oil should I take?
It depends on the strength. For 10mg, take about 4 drops of a 5% (500mg in 10ml) oil, 2 drops of a 10% oil, or 12 drops of a 500mg 30ml oil.
What is the maximum safe daily CBD dose in the UK?
The FSA’s precautionary advice is no more than 10mg a day for healthy adults. It is advice rather than a legal limit. Don’t exceed the daily amount on your product’s label.
Does my weight affect how much CBD I need?
Body size can play a part, but there is no reliable weight-based formula. Start low and adjust based on how you feel.
Does the format change the dose?
Yes. Oil under the tongue is absorbed more efficiently than capsules, and taking CBD with food increases absorption. Balms work on the area you apply them to rather than being measured as a daily dose.
Can I take CBD twice a day?
Yes. Many people split their daily amount into a morning and evening dose. It is the total across the day that counts.
How long until I notice effects?
Drops under the tongue usually take 15 to 45 minutes and capsules 1 to 2 hours. Most people notice the fuller picture after one to two weeks of daily use.
Is a higher mg bottle always better?
No. A higher strength just means more CBD per drop. It suits people who take more, but a 5% oil is easier to measure if you are starting out.
Which type of CBD should I choose if I am drug tested?
Choose broad spectrum or isolate with a batch lab report showing no detectable THC, and avoid full spectrum products.
Can CBD interact with medicines?
Yes. CBD can affect how some medicines are processed by the liver. Speak to your pharmacist before using CBD if you take any regular medication.
Sources
- Food Standards Agency. Cannabidiol (CBD): consumer advice.
- Food Standards Agency. CBD novel food applications: recommendations to ministers (September 2026).
- Food Standards Agency. CBD products linked to novel food applications (the public list).
This guide is general information, not medical advice.
