CBD is everywhere — gas stations, grocery stores, your aunt's Facebook feed. But most of what you've heard is either overhyped marketing or outdated fear-mongering. Here's what the research actually shows, and how to try CBD intelligently if you decide it's right for you.
What You'll Learn
What CBD is (and isn't), what it's actually good for, how to choose between types and forms, dosing guidelines, and how to avoid wasting money on bad products.
What Is CBD?
CBD (cannabidiol) is one of 100+ compounds found in cannabis plants. Unlike THC, it won't get you high. CBD interacts with your body's endocannabinoid system — a network of receptors that helps regulate mood, pain, sleep, and immune function.
Important distinction: Hemp-derived CBD (legal federally) comes from cannabis plants with less than 0.3% THC. Marijuana-derived CBD comes from plants with higher THC content and is only legal in certain states.
What Is CBD Actually Good For?
Strong Evidence
- Epilepsy: FDA-approved for certain seizure disorders (Epidiolex)
- Anxiety: Multiple studies show reduced anxiety symptoms
Promising Evidence
- Sleep: May help with sleep issues, especially anxiety-related
- Chronic pain: Some studies show modest pain relief
- Inflammation: Anti-inflammatory properties in lab studies
Insufficient Evidence
- Cancer treatment (not prevention or cure — only symptom management)
- Depression (limited human studies)
- Most conditions you see in marketing claims
⚠️ Reality Check
CBD is not a miracle cure. If a company claims it treats everything from acne to Alzheimer's, they're either lying or delusional. The research is promising for specific conditions, but limited for most claims.
Types of CBD
| Type | Contains | Best For |
|---|---|---|
| Full-Spectrum | CBD + other cannabinoids + trace THC (<0.3%) | Maximum benefit (entourage effect) |
| Broad-Spectrum | CBD + other cannabinoids, THC removed | Drug testing concerns |
| Isolate | Pure CBD only | THC sensitivity, precise dosing |
Our recommendation: Start with full-spectrum unless you have drug testing concerns. The "entourage effect" — where cannabinoids work better together — is supported by research.
Forms of CBD
Oils/Tinctures (Recommended for Beginners)
Drops held under the tongue for 60-90 seconds. Fast absorption (15-30 minutes), easy to adjust dose, good bioavailability. Most cost-effective option.
Gummies/Edibles
Tasty and discreet. Slower onset (30-60 minutes), lower bioavailability, pre-set doses. Good for maintenance once you know your dose.
Capsules
Consistent dosing, no taste. Similar to edibles in onset and bioavailability. Good for those who don't like the oil taste.
Topicals
Creams, balms, lotions for localized application. Don't enter bloodstream — only work where applied. Good for joint or muscle discomfort.
How to Dose CBD
There's no universal dose — it depends on your body weight, the condition you're addressing, and individual sensitivity. Start low and increase gradually.
Starting Dose Guidelines
Increase by 5-10mg every few days until you find what works. Most people find their sweet spot between 20-50mg daily.
How to Spot Quality CBD
Must-Haves
- Third-party testing: Certificate of Analysis (COA) from independent lab
- Clear labeling: mg of CBD per serving clearly stated
- Hemp source: US-grown preferred (stricter regulations)
- Extraction method: CO2 extraction is cleanest
Red Flags
- No lab results available
- Wild health claims ("cures cancer")
- Extremely cheap prices
- "Proprietary blend" without CBD amount
Side Effects & Drug Interactions
CBD is generally well-tolerated, but possible side effects include:
- Dry mouth
- Drowsiness (especially at higher doses)
- Reduced appetite
- Diarrhea
⚠️ Drug Interactions
CBD can interact with medications processed by the liver, including blood thinners, heart medications, and some antidepressants. If you take prescription medications, consult your doctor before trying CBD.
Your First Month Plan
- Week 1: Start with 10-15mg CBD oil in the evening. Note how you feel.
- Week 2: If no effect, increase to 20-25mg. If side effects, reduce.
- Week 3-4: Adjust timing and dose based on what you're using it for. Morning for anxiety, evening for sleep.
Give it at least 2-4 weeks of consistent use before deciding if it works for you.
Where to Start
See our detailed product recommendations: