The benefits of CBD appeal to you.
That’s why you ordered your first tincture of CBD oil, picked out a scented CBD lotion, or decided to indulge in a CBD bath bomb.
But taking this new product in a way that's not only effective, but works best for you may be trickier than you expected.
Or, maybe you’re just ready to add a little more variety to your current CBD routine.
Whatever the case, we’re laying out several of your options for taking different CBD products, so that you can be creative and confident with how you take your CBD.
- 1. Take CBD Oil Sublingually from a Tincture
- 2. Apply CBD Lotions and Ointments
- 3. Add CBD to Your Morning Coffee or Tea
- 4. Soak in a CBD Bath Before Bed
- 5. Take CBD Isolate Alone as an Edible
- 6. Create Your Own Edibles and Baked Goods
- 7. Vape CBD Isolate
- Let’s Recap
1. Take CBD Sublingually from a Tincture
The sublingual method, which literally translates to “under the tongue,” also prevents the oil from breaking down in the digestive tract by bypassing the liver and stomach.
To take CBD sublingually, measure your oil using the dropper head of your tincture and squeeze it under your tongue. Hold the oil there for at least a minute before swallowing—this way the CBD is absorbed extensively by the blood vessels under your tongue. If you take CBD sublingually, you can expect to feel effects within 15 minutes.
Depending on how strong or potent your tincture is, you may need to use multiple droppers full of CBD oil to reach your desired daily dose. For beginners, we recommend starting with a small dose of 20-40mg of CBD per day, and increasing your dose gradually, such as adding 5mg more each week.
All PHD Organics tincture product pages conveniently list the amount of CBD in a full dropper (1 mL). For example, a 600mg tincture contains 20mg of CBD in each full dropper, which makes for easy measuring and dosing for beginners.
2. Apply CBD Lotions and Ointments
Topical products like lotions and ointments are a great way to get your daily dose of CBD. These products gain access to the body’s endocannabinoid system through the high concentration of cannabinoid receptors in your skin.
Topicals are applied directly to your skin to provide targeted relief, making them a great option if you suffer from aches and pains, or want to soothe sore muscles. Many athletes use CBD to reduce pain and inflammation, improve their recovery speed, and get a better night’s sleep.
Topicals may also improve multiple aspects of your skin , according to a 2019 study After participants applied a CBD ointment twice daily for 3 months, researchers noted improvements in their skin, specifically:
- transepidermal water loss (TEWL), or loss of water from the skin that can make fine lines and wrinkles more obvious
Try massaging in a sweet-smelling lotion or luxuriously creamy ointment after a shower or before you go to bed to lock in moisture and boost feelings of relaxation. Adding in a calming massage not only dilates your blood vessels to absorb more product, it may also help with anxiety, insomnia, pain, and muscle soreness, according to Mayo Clinic.
3. Add CBD to Your Morning Coffee or Tea
Adding CBD to your morning cup of coffee or tea is a simple way to seamlessly incorporate CBD into your daily routine, and some users even claim it calms their caffeine nerves.
The familiarity of coffee and our morning routines provide a great framework for easing into CBD. “[Coffee] is a part of so many people’s everyday lives. So coffee is actually a perfect, natural way for people to explore the potential benefits of CBD,” says cannabis activist Jane West to Marie Claire.
So what does science have to say about mixing CBD and caffeine? Like a lot of CBD research, what we know right now is limited (cannabis’ classification has “significantly hindered” the pace of discovery for CBD research).
“It’s unclear at this point in time the exact interaction between CBD and caffeine. At low doses, CBD is a stimulant and in higher doses it can cause sedation,” explains Dr. Bonni Goldstein, MD.
If you’re wondering what the benefits of mixing CBD with coffee are, users anecdotally report less anxiety while still getting the “buzz” they crave.
Drinking CBD coffee “largely does away with the anxiety and acid belly typically associated with coffee. That makes sense because research suggests CBD has anti-anxiety and [anti-nausea] effects,” details West.
Additionally, one large case series conducted in Colorado in 2018 revealed a small dose of 25mg of CBD taken in the morning has the ability to decrease anxiety scores in 79.2% of patients; the scores also remained decreased for the duration of the study, suggesting a lasting effect.
4. Soak in a CBD Bath Before Bed
An article published in 2019 by NPR revealed a warm bath before bed can help us fall asleep faster, stay asleep longer, and even improve our sleep quality.
The article follows the story of one grad student who discovered a warm bath was the secret to getting an extra 3 hours of shut-eye. Intrigued and inspired by his results, Shahab Hagayegh and his colleagues reviewed several studies to perfect the art of the night-time bath. Here’s what they found:
- the optimal bath or shower heat is ~104° F
- results can be achieved by taking a bath or shower as short as 10 minutes
- this practice improves sleep quality and increases overall time slept
- taking a bath 1-2 hours before bed can help you fall asleep ~10 minutes faster
- the results were comparable to the effects of Ambien, without the chemical dependence
This trick works in the opposite way you would think—taking a warm bath actually cools our bodies because it coaxes heat from our core up to the surface, where it can radiate off our bodies.
Add in a CBD bath bomb or bath dust to indulge in a bubbly boost of relaxation. To absorb your daily dose of CBD, soak for 30 minutes with our 30mgor 60mg bath bombs (or go big with our new 100mg option!) And as with all topicals, adding in a massage is always recommended to help work in the product and soothe sore muscles.
The anti-inflammatory and anxiolytic (anti-anxiety) effects of CBD are sure to put your mind and body at ease after a long day. A large case series in 2018 revealed even 25mg of CBD taken in the evening can influence sleep scores.
5. Take CBD Isolate Alone as an Edible
CBD isolate is a tasteless and odorless form of CBD that is over 99% pure. In CBD isolate, the terpenes and waxes that give CBD its color, smell, and flavor have been removed. CBD isolate usually comes in the form of a white powder or crystalline solid.
Since CBD isolate has no taste, it is especially versatile. Add it to any food or drink, cook or bake with it, take it via a dab rig, or vape it (more on this later).
To take CBD isolate alone as an edible, measure a small amount and either swallow it or place it under your tongue to take it sublingually.
Keep in mind that CBD isolate is more potent than your CBD tincture, so start with a small dose of around 10mg. Measure your CBD isolate using a precision scale, such as a digital food scale, that is capable of measuring small weights.
6. Create Your Own Edibles and Baked Goods
Creating your own custom CBD gummies and other edibles is much easier than you think. Adding CBD oil from a tincture makes for easy measuring, and CBD isolate is a great tasteless and odorless option; either can be added to enhance any food or drink.
Try these simple CBD edible recipes and guidelines from Cannabis & Tech Today:
●CBD Gummies: heat gelatin and add CBD oil/CBD isolate + honey, fruit juice, colorants, or other flavors. Freeze in an ice cube tray or silicon mold
●CBD Chocolate: melt chocolate, add CBD oil/CBD isolate, mix, and cool
●CBD Drinks: add CBD oil/CBD isolate directly to any beverage to create a refreshing, infused drink (here’s what you need to know about mixing CBD and alcohol)
●CBD Brownies and Baking: heat butter or oil and mix in CBD oil/CBD isolate, use as a substitute in any recipe and follow instructions as normal
Since CBD can be added to just about anything, you’ll find tons of creative recipes like CBD honey and CBD salad dressings online. Try incorporating CBD into some of your favorite recipes to take your cooking to the next level!
7. Vape CBD Isolate
Vape pens are small, thin, cylindrical personal vaporizers. Typical vape pens have a battery, heating chamber, mouthpiece, charger, and dab tool to load concentrates into the heating chamber. To use, simply load the chamber, press a button to heat the concentrate, and inhale through the mouthpiece.
Vape pens have gained popularity in recent years as a portable and affordable option for taking concentrates.
Vape pens designed for concentrates are capable of vaping CBD isolate. To do so, place the CBD isolate powder or small solid piece directly onto the heating coals in the heating chamber. Additionally, CBD isolate can be added to any existing vape juice.
CBD isolate is compatible with any vape pen designed for concentrates, wax pen, dab pen, or dab rig, and can be taken following the guidelines above.
When you vape CBD isolate, it quickly enters the bloodstream, bypassing the liver and digestive system to deliver fast effects.
But, as with smoking anything, vaping does come with health risks, and is not recommended for people with asthma or other lung conditions. And as with taking any new substance, it’s best to consult with a physician first on this one.
Taking CBD shouldn’t be a mystery. There are so many different ways to get your daily desired dose, each with their own benefits. Here’s a quick recap of what we covered:
Taking CBD oil sublingually from a tincture is fast and efficient.
Applying a CBD lotion or ointment may help us soothe sore muscles and improve our skin.
Adding CBD oil or CBD isolate to your morning cup of coffee may mitigate caffeine nerves and other drawbacks of coffee.
Soaking in a steamy CBD bath before bed might help us fall asleep faster, stay asleep longer, and sleep better.
CBD isolate is a powerful tasteless and odorless form of CBD that can be taken alone as an edible.
Easily create your own CBD edibles and baked goods by infusing oil and butter with CBD, or trying different CBD recipes online.
Vaping CBD isolate allows it to quickly enter your bloodstream, but know that vaping any substance comes with its own risks.
Akpan, N., & Leventhal, J. (2019, July 12). Is CBD legal? Here's what you need to know, according to science. Retrieved January 21, 2021, from https://www.pbs.org/newshour/science/is-cbd-legal-heres-what-you-need-to-know-according-to-science
Blaha, M. (2021). 5 Vaping Facts You Need to Know. Retrieved January 22, 2021, from https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-truths-you-need-to-know-about-vaping
Drell, C. (2019, January 14). How Hard Should We Lean into This Whole CBD Coffee Trend? Retrieved January 20, 2021, from https://www.marieclaire.com/health-fitness/a22730075/cbd-oil-in-coffee/
Haghayegh, S., Khoshnevis, S., Smolensky, M. H., Diller, K. R., & Castriotta, R. J. (2019). Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis. Sleep Medicine Reviews, 46, 124-135. doi:10.1016/j.smrv.2019.04.008, from https://www.sciencedirect.com/science/article/abs/pii/S1087079218301552?via%3Dihub
Mayo Clinic Staff. (2021, January 12). Massage: Get in touch with its many benefits. Retrieved January 20, 2021, from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/massage/art-20045743
Narang, N., & Sharma, J. (2011). Sublingual Mucosa as a Route for Systemic Drug Delivery. International Journal of Pharmacy and Pharmaceutical Sciences, 3(2), 18-22. ISSN 0975-1491 Retrieved September 22, 2020, from https://innovareacademics.in/journal/ijpps/Vol3Suppl2/1092.pdf
Neilson, S. (2019, July 25). A Warm Bedtime Bath Can Help You Cool Down And Sleep Better. Retrieved January 22, 2021, from https://www.npr.org/sections/health-shots/2019/07/25/745010965/a-warm-bedtime-bath-can-help-you-cool-down-and-sleep-better#:~:text=Trouble%20Sleeping%3F-,Try%20A%20Warm%20Bath%20To%20Cool%20Down%20%3A%20Shots%20%2D%20Health%20News,that's%20a%20circadian%20sleep%20signal
Palmieri, B., Laurino, C., & Vadalà, M. (2019). A therapeutic effect of cbd-enriched ointment in inflammatory skin diseases and cutaneous scars. Clinical Therapeutics, 170(2). doi:10.74.17/CT.2019.2116, from https://www.clinicaterapeutica.it/2019/170/2/05_PALMIERI-VADALA.pdf
Rezend, T. (2020, July 03). 4 Amazingly Easy CBD Edibles You Can Make At Home. Retrieved January 22, 2021, from https://cannatechtoday.com/4-cbd-edibles-make-at-home/#:~:text=All%20you%20need%20to%20do,humidity%20out%20of%20the%20mixture.
Schumacher, M. (2020, May 29). What are the benefits of mixing CBD and coffee? Retrieved January 20, 2021, from https://www.chicagotribune.com/marijuana/sns-benefits-of-mixing-cbd-coffee-20200529-twtozpiba5advdz4yz76a7kwfm-story.html
Shannon, S., Lewis, N., Lee, H., & Hughes, S. (2019). Cannabidiol in Anxiety and Sleep: A Large Case Series. The Permanente Journal, 23(18), 41st ser. doi:10.7812/TPP/18-041, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6326553/
About the Author
Lily Kiepke is a freelance writer and blogger based in the Denver metropolitan area. She enjoys using CBD to relieve anxiety and improve sleep. When she is not writing about cannabis, she can be found hiking in the Rocky Mountains or curled up with a good true crime book.