Wonder cure or waste of money? The truth about CBD

Is CBD marijuana?

No, CBD is not the same as marijuana although they are both derived from the cannabis plant. CBD is a non-intoxicating compound that doesn’t give the ‘high’ typically associated with marijuana. Tetrahydrocannabinol (THC) is the psychoactive compound responsible for producing the ‘high’.

How many products now include CBD?!

The wide variety of products is part of the appeal; there is a CBD product for nearly everyone. There is even an activewear brand who have infused their sports clothing with CBD as a preventative measure against workout-induced muscle pain. Whether it’s wellness, therapeutic relief or general relaxation, CBD supposedly has you covered.

• Oils and tinctures: CBD oil is the most commonly sold CBD product in the UK. It is promoted as helping with pain, anxiety, sleep and addiction. Typical dosage range is 5-50mg per serving/dropper. Oils and tinctures are taken directly under the tongue so are easy to administer and absorb.
• Capsules and soft gels: if you’re looking for simplicity and want to avoid the earthy taste of the oil, then capsules might be the best option. There’s no mess, either. Typical dosage is 10-50mg.
• Edibles: tasty gummies, chocolates and baked goods mask the flavour of CBD by replacing it with fruit or chocolate. Typical dosage range is 5-25mg. The caution with edibles is the slightly delayed onset of action, which may lead to overconsumption.
• Topicals: creams, balms, salves, patches and bath products have been shown to provide localised relief from pain, inflammation (such as arthritis) or skin conditions like eczema. CBD beauty products have gained popularity as they are thought to help soothe irritation, protect and hydrate the skin. Typical dosage range is 3-8mg of CBD per application but this will depend on the type of product.
• CBD vapes: Many people are now using vapes/e-cigarettes as a device for CBD. Research in this area suggests that vaping CBD is more dangerous than regular nicotine. Typical dosage range of 1-3mg per puff depending on the device and e-liquid concentration. Inhalation delivers CBD directly into the bloodstream, and people should be wary of the associated risks.
• Beverages: CBD-infused water, tea, coffee and energy drinks – either ready made or as mixable powders – provide an easy, on-the-go option. The typical range is 5-25mg per serving, depending on the product.
• Pet products: dosage range is 1-5mg per 10lbs of pet weight. The amount given will therefore depend on the pet size, condition, and the product of choice. Always consult a veterinary professional first.

Does CBD work?

While research is still ongoing, there are some commonly perceived benefits:

1. Beauty: CBD is being increasingly used in skincare and beauty products due to its anti-inflammatory and soothing properties, making it beneficial for conditions like acne, eczema and rosacea. CBD is rich in antioxidants, therefore combating free radicals to reduce fine lines and wrinkles.
2. Mental health: It is thought that CBD interacts with serotonin receptors in the brain, potentially reducing symptoms of anxiety. Many people report better sleep quality after using CBD which may indirectly improve mood and wellbeing.
3. Wellbeing: CBD is widely used for its therapeutic potential to support overall physical and emotional health including stress, headaches and muscle soreness.

While anecdotal evidence is strong, and there is some research to back up the claims, more clinical trials are needed. A 2019 comprehensive review looked at previously published studies and ultimately concluded that there was little evidence to support the use of CBD for mental health purposes and more research is needed in order to substantiate its use to treat symptoms of conditions such as anxiety, depression, and insomnia. There are concerns that many people suffering with chronic pain are vulnerable to the promises made about CBD, and the lack of regulation puts them at risk.

The effectiveness of CBD products depends on their purity, dosage and how they are administered. The best delivery mechanism depends on your goals and the form you use. For example, oils, tinctures and sprays put under the tongue are absorbed directly into the bloodstream and felt quite quickly. They bypass the digestive system, allowing for faster absorption and higher bioavailability compared to oral ingestion. Vaping has a high absorption rate too as the CBD enters the lungs and the effects are felt within a couple of minutes. Gummies, capsules and edibles are slower as the CBD has to pass through the liver and digestive system before entering the bloodstream.

How much CBD is safe to take?

Always consult a healthcare professional before using CBD, especially if taking medications or managing health conditions.

In October 2023, the UK Food Standards Authority (FSA) issued updated precautionary advice on CBD, which recommended that “healthy adults should limit their consumption of CBD from food to 10mg per day. This equates to about 4-5 drops of five per cent CBD oil”.

However, most of the research on the benefits of CBD looks at between 20-1500mg per day. And even recommendations for particular usages (based on research) creep up into territory beyond that 10mg/day advice. The right amount of CBD depends on body weight, what you’re trying to treat and the concentration of the CBD supplement. Studies looking at common uses of CBD typically suggest these dosages:

CBD for cosmetic use:

• Choose topical products (cream/serum) with 3-8mg of CBD per application
• Higher concentrations 20-50mg per application are often used for localised inflammation
• Lower doses of 5-10mg are sufficient for daily skincare

CBD for sleep improvement:

• Much of the evidence trying CBD for sleep improvement is anecdotal.
• For mild sleep issues, take supplemental CBD, 30-60 minutes before bedtime
• For severe sleep disorders 50-100mg as recommended by a healthcare provider.
• Generally start low and gradually increase every few days until desired effects are achieved.
• Consistency is key for best results

CBD for relaxation:

• Low dose 5-15mg is best for mild relaxation or unwinding
• High dose 300mg for managing significant stress or anxiety
• Higher doses should be used with caution and may cause drowsiness

However, because long term daily use of CBD has yet to be fully assessed in a rigorous and scientific way, it’s essential to remain cautious. Avoid taking higher doses for prolonged periods, remember every individual is different, and consider building up to a stronger dose to assess your tolerance. It cannot be ruled out that long-term daily use of pure form CBD at intake levels higher than 10 mg CBD/day could contribute to the development of adverse effects over time, most notably in the liver.

Pregnant and breastfeeding women, older adults, and those taking regular medication should seek advice from a health professional before using CBD products.

How to choose a CBD product

One of the difficulties with such an extensive choice of CBD products is establishing any proven effects. Many claims are not backed by the Food and Drug Administration (FDA), FSA, or other regulatory bodies, so it is wise to approach with caution. Look for evidence of independent lab testing to verify the purity, potency and efficacy of any product you are considering trying. And, for your best chance of buying a regulated product (for both safety and quality), look for reputable brands and verified websites.

Many products contain more than the recommended daily dosage of CBD, so check the label. It’s also a good idea to check for verified THC content (maximum 0.3% THC in the US, 1mg per container in the UK).

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