Starting CBD is mostly a process of elimination. There is no universal right amount and no format that suits everyone, so the first week is less about results and more about gathering information on what fits your routine.

Here is a straightforward way to approach it.

Before you start

CBD is not suitable for everyone. Do not start if you are under 18, pregnant, planning to become pregnant, or breastfeeding. If you take any medication — prescription or over the counter — speak to your doctor or pharmacist first. This is genuinely important rather than boilerplate: CBD can interact with some medicines.

Our age and suitability page sets out the full guidance.

Know the number

The Food Standards Agency advises that healthy adults consume no more than 10mg of CBD per day from food supplements. This was reduced from 70mg in October 2023, so a lot of older advice online is out of date.

Ten milligrams is your ceiling, not your target. Starting below it is entirely reasonable.

Pick one format, not three

It is tempting to buy an oil, some gummies and a balm at once. Resist that — if you take several things simultaneously, you learn nothing about what any of them does for you.

Pick one, and if you want the flexibility to adjust, make it an oil. Drops let you start small and move in small increments, which is exactly what a first week calls for.

A practical first week

Days 1–3. Start low. Take it at the same time each day — consistency matters more than quantity at this stage. Note the time and the amount.

Days 4–7. Keep everything the same. Resist the urge to increase after two days; you are still establishing a baseline.

End of week one. Look back at your notes. Was the routine sustainable? Did you actually remember to take it? Did the format irritate you — the taste, the pipette, the faff?

That last question is the most useful one. The best format is the one you will still be using in a month.

Keep a simple record

Not a spreadsheet — three columns is enough:

• Date and time
• Amount taken, in mg
• One line on how the day went

Write in milligrams, not drops or pipettes. Products vary enormously in concentration, so “two drops” means nothing if you switch products later.

Common early mistakes

Changing too quickly. Adjusting daily means you never learn what any setting does.

Reading the front of the pack. A 3000mg bottle is not a 3000mg dose. What matters is milligrams per serving — see our guide to reading a CBD label.

Stacking products. An oil plus a gummy plus a CBD drink is three servings, and the 10mg guidance applies to the total.

Expecting something dramatic. CBD is a food supplement, not a medicine. Anyone promising you more than that is not being straight with you.

If you want to try more than one format

Do it sequentially rather than all at once — a week or two on each. Our starter bundle is built for exactly this, pairing an oil, capsules and gummies so you can work through them one at a time.

Important: This article is general information, not medical advice. CBD products are food supplements and are not intended to diagnose, treat, cure or prevent any disease. Not suitable for under-18s, or for anyone pregnant, breastfeeding or taking medication.