Finding Your Optimal Serving Sizes and Formats
So you’ve decided to join the growing revolution of people using cannabidiol (CBD) for relief and support with anxiety, arthritis, pain, menopause symptoms, insomnia and other health issues. Now comes the truly hard decision: tinctures, topicals, vaporizers, edibles… Which is best for you? And how much should you take?
If you’re overwhelmed by the wide variety of CBD products, you are not alone. Each method delivers CBD to your body in a different way, which affects what it can be used for and how often you’ll want to take it. Adding to that confusion is the fact that each of our bodies responds differently to CBD, meaning there is no one-size-fits-all recommendation. That’s why we’ve put together a guide to help you design a cannabinoid treatment plan that fits your individual health goals — whether you’re choosing your first CBD product, or just optimizing your current routine.
Clarify Your Goals
With more than 65 different targets throughout your body, CBD has a staggering variety of therapeutic properties. Focusing on just one or two or those properties will help you find the best product and dosage quicker.
Ask yourself what you want CBD to improve. Do you want emotional support? Do you have a lot of arthritic pain? Are you just curious to see if life is somehow “better” with it?
Many people benefit from tracking their progress. You could use a score to rate your symptoms or try journaling about your current experience. Creating a baseline record will help you judge the effectiveness of your CBD treatment.
Where Does the CBD Need to Reach?
In order for this little molecule to be effective, it must get to where it’s needed. For most health goals, figuring out the location of CBD’s target will be straightforward.
If your target is located anywhere close to your skin or a mucous membrane (ie vagina), you could first try a localized product like a topical or suppository. This delivers the highest concentration of CBD exactly where you want it.
Otherwise, CBD needs to travel through your bloodstream to reach its target — whether that’s to your brain, immune system, or other locations. Vaporizers and oral products are best for this purpose.
What’s Your Time Frame?
How long CBD works in your body is a balance between how you ingest it and how quickly your body eliminates it. Some methods deliver a sharp, quick peak of CBD, while others offer a slow, steadier concentration.
If you’re looking for immediate, short-term relief, then inhaled products like a vaporizer might be ideal. On the other hand, if you want to maintain steady levels of CBD throughout the day, then an oral product would be more appropriate.
Many people benefit from a combination of delivery methods. Here are some examples of how people use CBD products:
1-3X daily oral supplement + vape pen as needed
1-3X daily oral supplement + topical as needed
Oral supplement a few hours before bedtime (lower doses can energize while higher doses encourage sleep)
Topical vulva spray as desired
Vaginal suppository as needed
Everybody’s Different: Finding Your Dose
How well each method works varies from person to person, and is influenced by many factors (covered in more detail below) so dosing is a highly individual process.
It’s always recommended to start with a very low dose to make sure you don’t react poorly to any of the product’s ingredients. Try one or two drops of an oral formulation, or a tiny puff off a vaporizer… this will be well below the recommended serving size listed on the product.
Then, wait until after the CBD has peaked and is leaving your system before trying a slightly higher dose. Wait at least an hour for vaporizers, and 6+ hours for an oral formula. You can take more sooner, but any effects you feel will be the cumulative result of both doses.
Even if you know how much CBD is in each serving, that value only represents the maximum amount that could be entering your body — most of that CBD will never reach your bloodstream or its targets.
But there are tricks that can help increase the amount of CBD your body absorbs.
- Before increasing how much you vape, experiment with different inhalation techniques.
- If you’re taking an oral formulation, try holding it under your tongue or swishing it around your mouth before swallowing.
For more tips and considerations, read about each ingestion method below.
CBD Sources & Quality
Once you find your optimal CBD method and dosage, be aware that it may change if you switch products. Some manufacturers are less trustworthy than others, so different CBD sources may have different effects.
What’s the best type of CBD to use? Scientists recently discovered that broad-spectrum CBD extracts (from cannabis or hemp plants) are much more effective than so-called “pure” CBD isolates. Researchers think broad-spectrum extracts work better because they contain a variety of molecules that are similar in size and shape to CBD — that all work synergistically together.
CBD: Can You Take Too Much?
If you’re worried about taking too much, just know that clinical trials have prescribed CBD doses up to 1,200 mg daily for months without observing any serious side effects. That’s more CBD than an entire bottle of Foria Basics, or 60+ suggested servings per day!
That said, we recommend speaking with a trusted medical professional before embarking on your CBD journey.
Although CBD is generally considered safe, it could lower your blood pressure. CBD can also interfere with your body’s ability to process certain pharmaceutical drugs. Both CBD and grapefruits inhibit cytochrome p450, so take extra precautions if you are on a medication that comes with a warning not to consume with grapefruit. Topical or inhaled products could help minimize this interaction.
Ways to take CBD
Oral - Swallowed
Types: CBD oil, tinctures, edibles, capsules, powder
Pathway to targets: When CBD is ingested, it passes through the digestive tract, where it’s absorbed into the bloodstream and travels throughout your body.
Time-frame: This is the slowest route for CBD to reach its targets, but also the longest period of time that it’s active. Peak bloodstream levels are reported anywhere between 1-6 hours. Best for long-term supplementation.
- Food. Food affects your body’s ability to absorb CBD, and more cannabinoids are absorbed on a full stomach. CBD is fat-soluble, and consuming with a healthy dose of fats can increase the amount of CBD that reaches your bloodstream 3-fold — which is why Foria Basics contains MCT coconut oil.
- Pay attention to THC. Swallowed products are first metabolized by your liver before circulating through your body (first-pass metabolism). If your CBD product contains THC (i.e it’s a “full-spectrum CBD”), it could be converted to 11-hydroxy-THC, which is a strong intoxicant. Many people find that CBD helps counterbalance the “high” associated with THC, but if you are sensitive to THC, look for CBD from a hemp source.
- Prescription drug interactions. As mentioned earlier, CBD could interfere with the processing of certain drugs by cytochrome p450. Because cytochrome p450 is most concentrated in the liver, ingested CBD is more likely than inhaled CBD to cause drug interactions.
- Time in your mouth. Everything above applies to CBD that is swallowed immediately. However, while it sits in your mouth, it can be absorbed directly into your bloodstream. See below...
Oral - Sublingual or “Buccal”
Types: CBD oil, tinctures
Pathway to targets: CBD can be absorbed directly into your bloodstream from capillary-rich areas underneath the tongue, along the gums and cheek. From here, it avoids first-pass metabolism and is sent throughout your body.
Time-frame: This route gets CBD into your bloodstream faster than swallowing. Under the tongue (sublingual) is generally quicker than against the cheek (buccal). However, because most of the CBD will eventually be swallowed, peak bloodstream levels range from 0.5 - 5 hours.
- Food. When evaluating an oral spray, researchers discovered that the total amount of absorbed CBD increases 5-fold if the person has recently eaten. Chewing helps increase blood flow to your mouth, which could help increase absorption.
- Increase surface contact. It’s often suggested to keep CBD oil in your mouth for 1.5 minutes or more before swallowing. During this time, increase absorption by vigorously swishing the oil around your mouth and even between your teeth — this increases the surface contact between the oil and your capillaries. (If you’ve tried oil-pulling as a tooth-and-gums cleanser, this will be familiar.)
Types: Vape pens, dabs, high-CBD cannabis
Pathway to targets: When CBD is inhaled, it passes to the lungs where it rapidly passes into the bloodstream. Inhalation avoids first-pass metabolism.
Time-frame: This is the quickest way to get CBD circulating through your system, but it also is effective for the shortest period of time. Peak bloodstream levels are within 10 minutes.
- Inhalation technique. Based on studies with THC, inhalation can get anywhere from 2-56% of this molecule into your bloodstream based on your inhalation technique. Try this: use the vaporizer for the first half of your inhalation, then finish your inhalation with a deep breath of fresh air — get those molecules deep in there! (This technique will also minimize irritation if the vapor is a bit too hot, by mixing in cooler air.) On exhale, any vapor that you can see is lost, so instead of exhaling fully, start a partial exhale until you see vapor — then inhale all the way back in and repeat a few times until you see less vapor on the exhale.
- Vapor Pen Hardware. Avoid cheap, disposable vape pens, and watch out for any that list "propylene glycol" in the ingredients. Look for higher-quality vape pens with ceramic heating elements, for a cleaner vapor.
Types: Creams, lotions
Pathway to targets: Topical CBD diffuses across your skin and reaches local targets, like muscles, inflammatory cells, and pain-perceiving nerves. Very little, if any, enters the bloodstream — unless it is designed for transdermal activity.
Time-frame: Varies, depending on the target.
- Often paired. Topicals are great for on-the-spot treatment and arousal. But for long-term health goals, people often get the best results when they pair topicals with oral or inhaled CBD products.
Vaginal & Anal
Pathway to targets: CBD applied to the mucosal tissue of the vagina and anus have the strongest effect locally at muscles, inflammatory cells, and pain-perceiving nerves — similar to the way topicals work. However, because these areas are rich in capillaries, some CBD could be absorbed into the bloodstream.
Time-frame: For local targets like sexual pleasure or menstrual cramps, Foria’s suppository (THC/CBD) and vulva spray (CBD & Kava) are active within minutes (and possibly up to an hour) after application. Absorption into the bloodstream is highly variable and has only been studied rectally. Any molecules entering the bloodstream through the rectum should peak within 2-8 hours.
- Vaginal differences. Absorption across the vaginal wall will vary with your age, vaginal pH, and where you are on your menstrual cycle.
- Anal placement. Whether or not rectal suppositories deliver CBD into the bloodstream is highly variable between individuals. If the suppository also contains THC in a general cannabinoid formula, placement of the suppository into the lower rectum (closer to the sphincter) can help avoid first-pass metabolism and the risk of a more “stoned” feeling.
Everything we’ve been discussing — the pharmacokinetics of cannabidiol — is a complicated subject that scientists are still actively piecing together. There are no established guidelines for the best way to use CBD to achieve your health goals. Prepare for a truly unique experience that deserves patient and loving experimentation. We wish you success on your journey!
Written by: Genevieve R. Moore PhD