test-Your Guide to Using Hemp-Derived CBD Oil
Vitamins & Supplements
Your Guide to Using Hemp-Derived CBD Oil
Lindsey Toth, MS, RD • April 27, 2022

Top Tips for Better Health by Using CBD Oil

When it comes to learning about CBD hemp extract and figuring out the best ways to integrate it into your wellness routine, the research process can be a long one.

Once you understand what it is, how it interacts with your body and the various forms it can take, you then have to learn how to actually use it (spoiler alert: there is more than one "right" way!).

We made this guide to simplify the process and help make it easier for you to integrate CBD hemp extract into your life.

How to Use CBD Oil

One of the most common methods of ingesting CBD hemp extract is via a hemp-derived CBD oil tincture. The receptors in your endocannabinoid system rely on lipid-derived messengers, like fat-based phytocannabinoids, endocannabinoids and cannabinoids, to function properly.1

It's common for manufacturers to pair CBD hemp extract with a healthy carrier oil like coconut oil or olive oil, which can provide the added benefits of energizing medium chain triglycerides (MCTs) or heart- and brain-healthy essential fatty acids and other nutrients.

How Much CBD Oil Should I Take?

Different hemp-derived CBD oil products can contain various amounts of CBD. Products can contain anywhere from three to 50 milligrams of CBD hemp extract per serving. Yes, that’s quite a range because the amount of CBD hemp extract that people take as part of their daily wellness routine can vary greatly.

It'll take a little experimentation to find the dosage that works best for you, but, if you’ve never tried CBD hemp extract before, it's generally best to start with a lower quantity first, see how you feel and then gradually make adjustments as you see fit.

Most hemp-derived CBD oil products will list a serving size on the bottle as well (typically half a dropper, or approximately 15 drops). The number of appropriate daily servings depends on the potency of the product. If you choose a lower-dose CBD hemp extract (say, three to five milligrams per dose), it's typically considered safe to take one to five servings by mouth up to up to twice per day, or as directed by a medical professional. Do not exceed 10 servings per day. The higher the potency, the fewer servings you should take daily.

CBD hemp extract can also come in the form of an oil spray rather than in a tincture bottle. Usually, hemp-derived CBD oil sprays contain fewer milligrams of CBD per dose, so the servings suggestions above easily apply to these products as well.

For a more targeted application, you can also try a CBD oil balm. This formulation allows for a gentle, moisturizing application of CBD almost anywhere you need it. 

When is the Best Time to Take CBD Oil?

You can take CBD hemp extract anytime: in the morning, during the day or even at night! Studies have found that taking CBD alongside food rich in fatty acids can make it easier for your body to absorb, but the carrier oils in some products can assist with this process as well.2

To take hemp-derived CBD oil, place the drops (or spray the oil) beneath your tongue and hold for 30 to 60 seconds. This application is known as "sublingual" and helps your body absorb the oil quicker than adding to food and ingesting directly. However, both methods will promote overall wellbeing.

Because CBD hemp extract is a plant-derived supplement, taste may vary between formulas. To avoid the flavor issue entirely, try a hemp-derived CBD capsule or  hemp-derived CBD gummies which come in a variety of flavors.

You can also try a powder formula which can be added to your favorite recipe for a more subtle application.

Easy Ways to Add Hemp-Derived CBD Oil to Your Meals

  • Blend a dropper of hemp-derived CBD oil into a smoothie
  • Try hemp-derived CBD oil spray on top of yogurt with nuts and berries
  • Mix the oil into a cup of applesauce
  • Top off a bowl of overnight oats with a spray of the oil
  • Add a dropper of oil to a cup of cold brew coffee
  • Spray some oil on top of a salad alongside a vinaigrette
  • Combine a dropper of oil with honey and drizzle it over a piece of toast
  • Steep nano CBD in a cup of tea

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Lindsey Bristol, Swanson Health Products

About Lindsey Toth, MS, RD

Lindsey is a nationally recognized registered dietitian and nutritionist with a soft spot for pie. She empowers people to take charge of their health by finding the balance between the pleasure and nourishment in food. Her philosophy is that you should take care of your body because it’s the only permanent home you have. It’s what inspired her to pursue a career in nutrition.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.


1. Endocannibinoids. National Library of Medicine National Institutes of Health. Read source

2. CBD spray. PubMed. Read source