Cannabinoid Dosage Guide

Purpose of This Guide

This page is designed to help adults—especially those age 50 and older—better understand how broad-spectrum cannabinoids like CBD, CBG, and CBN are commonly used as part of a wellness routine.

Alongside this educational content, you’ll find the dosage calculator above that offers research-informed starting suggestions based on your selected wellness goal, personal preferences, and experience level. These suggestions are not prescriptions or medical advice. They are intended to help you begin thoughtfully, using available scientific research and real-world observational data as a guide.

This resource is for education only. It is not intended to diagnose, treat, cure, or prevent any disease. Individual responses to cannabinoids vary, and we encourage you to consult a qualified healthcare professional if you have medical conditions or questions about whether cannabinoid products are appropriate for you.

Understanding Broad-Spectrum Cannabinoids

Broad-spectrum hemp products contain naturally occurring cannabinoids from the hemp plant without THC. This means they do not produce an intoxicating “high,” a feature many adults prefer—especially as they age.

The three cannabinoids featured in this guide each have different wellness associations:

• CBD (Cannabidiol) is the most widely studied and commonly used. Many adults use CBD as part of routines focused on everyday balance, physical comfort, recovery, and sleep support.
• CBG (Cannabigerol) is often described as more “daytime-friendly.” Early human research suggests it does not cause intoxication or impairment and may support focus, clarity, and a calm, alert state.
• CBN (Cannabinol) has been studied primarily in the context of sleep. Recent clinical research suggests CBN may help reduce nighttime awakenings and improve sleep continuity in some adults.

Broad-spectrum products may also include naturally occurring plant compounds such as terpenes or botanical extracts, which can complement cannabinoid use but do not replace the need for thoughtful dosing.

Why Starting Small Matters—Especially After 50

There is no single “correct” cannabinoid dose that works for everyone.

Research consistently shows wide individual variation in how adults respond to CBD, CBG, and CBN. Factors such as body composition, sensitivity, prior experience, activity level, and overall health all play a role.

For adults over 50, an additional consideration is that the body often processes substances more slowly. This can mean:

• Effects may last longer
• Smaller amounts may feel stronger
• Adjustments may need more time to evaluate

For this reason, clinical guidance for older adults consistently emphasizes a simple principle:
start with a small amount, allow time to observe how you feel, and adjust gradually if needed.[1]

Rather than chasing a specific number, many people find it more helpful to think in ranges—beginning at the lower end, staying consistent for several days, and making only one change at a time. This approach helps you find the smallest amount that feels supportive for your goals, without unnecessary side effects.

The calculator on this page is built around that same principle.

What the Research Supports (and What It Doesn’t)

Research on cannabinoids continues to evolve, and while interest has grown rapidly, it’s important to distinguish what has been studied from how people commonly use these products in everyday wellness routines.

CBD (Cannabidiol)

CBD is the most studied non-intoxicating cannabinoid and the foundation of many broad-spectrum wellness products.

In a well-known clinical case series examining CBD use for anxiety and sleep, many adults experienced improvement using daily amounts around 25 mg, with some individuals gradually increasing their intake based on response and tolerance [2]. Importantly, responses varied widely—some people felt benefits at lower amounts, while others required more time or higher daily intake.

Long-term observational research examining adults who self-dosed CBD found that average daily use commonly fell between 40–50 mg, but with a very broad range overall [3]. Notably, this study also found no clear relationship between age and final daily dose, reinforcing the idea that individual response matters more than age alone.

Together, these findings support a range-based approach rather than a single fixed dose—especially for adults over 50, where sensitivity and metabolism may differ.

CBG (Cannabigerol)

CBG is far less studied than CBD, but early human research is beginning to emerge.

A 2024 double-blind, placebo-controlled human trial examined the acute effects of 20 mg of CBG in healthy adults and found that it did not produce intoxication, impairment, or cognitive decline compared to placebo [4]. Importantly, the study also observed that participants demonstrated significantly better performance on a verbal memory task in the CBG condition compared to placebo, indicating potential improved short-term verbal recall during testing [4].

The researchers noted a statistically significant effect of condition on verbal memory performance, with participants recalling more words across multiple trials when taking CBG versus placebo. While the study was designed to assess short-term effects rather than long-term cognitive outcomes, these findings suggest that CBG may support mental clarity and memory performance without sedative effects in the acute setting.

Because this research represents early human data and was not intended to establish long-term dosing guidelines, conservative use is recommended—starting with smaller amounts and adjusting gradually based on individual response.

CBN (Cannabinol)

CBN has been studied most directly in the context of sleep.

A recent randomized controlled trial evaluated nightly CBN use at 25 mg, 50 mg, and 100 mg and found that all three doses were associated with improved sleep quality compared to placebo, with 50 mg producing the most consistent clinical improvement [5]. Lower doses also demonstrated benefit, and importantly, side effects were generally mild and comparable to placebo.

Research similarly found that 20 mg of CBN at bedtime helped reduce nighttime awakenings, even when overall sleep duration or sleep onset time did not change significantly.[5]

These findings suggest that CBN may be particularly useful for sleep continuity, though responses vary and more research is still needed.

Important Limitations

Across all cannabinoids:

• Research often involves small sample sizes
• Long-term data—especially in older adults—is still developing
• Outcomes vary significantly between individuals

For these reasons, this guide focuses on conservative starting strategies, consistency, and self-observation rather than outcome guarantees.

5. How Research Informs the Four Wellness Goals

The calculator on this page translates the research above into practical starting strategies aligned with four common wellness goals. These are not diagnoses or treatment pathways—they are evidence-informed use patterns observed in research and real-world settings.

Everyday Wellness (CBD)

CBD is most often used for general balance and daily support. Research suggests many adults begin with smaller daily amounts and gradually increase based on how they feel, with common long-term use often landing in the 25–50 mg per day range [2][3].

For this reason, the calculator emphasizes:

• Small starting amounts
• Flexible formats that allow gradual adjustment
• Optional split timing (morning and evening) once comfort is established

Focus & Drive (CBG)

CBG is typically associated with daytime use. The calculator reflects the available human research showing 20 mg as a studied amount, while encouraging smaller starting portions for those new to cannabinoids [4].

Because individual sensitivity varies, the focus is on:

• Morning or early-day use
• Avoiding late-evening intake initially
• Adjusting only after observing response

Recovery (CBD ± Topicals)

For physical recovery and comfort, research and observational data suggest some individuals naturally use higher daily CBD amounts than those focused on general wellness [3].

The calculator reflects this by:

• Starting conservatively
• Allowing gradual increases
• Recognizing topical products as an optional, non-ingestible entry point for localized support

Sleep Support (CBD and/or CBN)

Sleep routines vary widely. Some adults prefer CBD-forward approaches, while others respond better to CBN-focused products.

The calculator reflects two research-supported paths:

• CBD-forward sleep routines, informed by anxiety and sleep case series [2]
• CBN-forward sleep routines, informed by randomized clinical trials examining nighttime awakenings and sleep quality [5]

Both approaches emphasize evening timing and consistency over immediate results.

Bringing It Together

The calculator does not attempt to predict outcomes. Instead, it:

• Places you within a research-supported range
• Aligns that range with real product serving sizes
• Encourages thoughtful adjustment over time

This approach mirrors how cannabinoids are most responsibly discussed in current scientific literature.

Using the Calculator Results

The calculator on this page is designed to provide conservative starting suggestions based on your selected goal and personal inputs. These suggestions are intended as a place to begin—not a fixed requirement.

Many adults choose to stay at their starting amount for several days before making any changes. If you notice unwanted effects such as excessive drowsiness or feeling unsteady, reduce your amount or pause use. Timing guidance (morning vs evening) is included directly in your personalized results.

As always, If you have a medical condition, take prescription medications, or feel unsure about whether THC-Free cannabinoid products are right for you, we recommend checking with a qualified healthcare professional before starting or making changes.

Sources Cited

1. Canadian Coalition for Seniors’ Mental Health (CCSMH). Cannabis Use in Older Adults: Dosing and Titration Guidance. October 2022. Available at: https://ccsmh.ca/wp-content/uploads/2022/10/Infographic-6-DosingSept28-1.pdf
2. Shannon, Scott et al. “Cannabidiol in Anxiety and Sleep: A Large Case Series.” The Permanente journal vol. 23 (2019): 18-041. doi:10.7812/TPP/18-041 https://pmc.ncbi.nlm.nih.gov/articles/PMC6326553/
3. Kaufmann, Robert et al. “Long-Term, Self-Dosing CBD Users: Indications, Dosage, and Self-Perceptions on General Health/Symptoms and Drug Use.” Medical cannabis and cannabinoids vol. 6,1 77-88. 16 Aug. 2023, doi:10.1159/000531666 https://pubmed.ncbi.nlm.nih.gov/37900894/
4. Cuttler, C., Stueber, A., Cooper, Z.D. et al. Acute effects of cannabigerol on anxiety, stress, and mood: a double-blind, placebo-controlled, crossover, field trial. Sci Rep 14, 16163 (2024). https://doi.org/10.1038/s41598-024-66879-0
5. Bonn-Miller, Marcel O et al. “A double-blind, randomized, placebo-controlled study of the safety and effects of CBN with and without CBD on sleep quality.” Experimental and clinical psychopharmacology vol. 32,3 (2024): 277-284. doi:10.1037/pha0000682 https://pubmed.ncbi.nlm.nih.gov/37796540/