CBD Dosage UK: Serving Sizes and the FSA 10mg Daily Advice

By AJ, Sports Nutritionist at BulletCBD · Updated 7 October 2026

Quick answer: In the UK, the Food Standards Agency (FSA) advises healthy adults to have no more than 10mg of CBD a day from foods and supplements, counted across everything you take. The simplest way to stay at that figure is a product with a fixed 10mg serving, such as one BulletCBD 1000mg CBD Gummy, or around four drops of a 5% oil such as our 500mg Broad-Spectrum CBD Oil. Always work out the CBD per serving from the label rather than going by the big number on the front of the bottle.

What is the recommended CBD dosage in the UK?

There is no official "dose" of CBD food supplements in the UK, but there is a clear upper figure: the FSA advises healthy adults not to exceed 10mg of CBD a day. That advice was introduced in October 2023, when the FSA and Food Standards Scotland cut their previous figure of 70mg a day after their independent advisory committees reviewed the safety data submitted by industry.

The word "dosage" is a little misleading for a food supplement. Medicines have doses that a doctor sets for a specific purpose. CBD oils, sprays and gummies sold in the UK are regulated as foods, specifically as novel foods, so what matters is the serving size on the label and how that serving fits inside the FSA's daily figure. I find it more useful to think of it like caffeine: know what is in each serving, know your daily ceiling, and count every source.

The FSA also advises that some groups should avoid CBD altogether unless under medical direction, including under-18s, anyone pregnant, breastfeeding or trying to conceive, and anyone taking medication. If you are in one of those groups, the right serving size for you is none until you have spoken to your GP or pharmacist.

How do you work out the CBD in each serving?

Divide the total CBD in the bottle by the number of servings it contains, or by the volume in millilitres to get milligrams per millilitre. It sounds obvious, but the most common mistake I see is people reading "6000mg" on a bottle and assuming it describes one serving rather than the whole pack.

1. Find the total CBD. This is the large figure on the front, for example 500mg or 1000mg.
2. Find the volume or count. For oils this is millilitres (10ml, 30ml); for gummies it is the number in the pot.
3. Work out CBD per ml or per piece. 500mg in 10ml is 50mg per ml, which is a 5% oil. 1000mg across 100 gummies is 10mg per gummy.
4. Convert to your actual serving. A standard dropper drop is roughly 0.05ml, so a 50mg/ml oil gives about 2.5mg per drop. Drop and spray sizes vary, so use the label figure where one is given.
5. Add up every source. If you take CBD in a gummy and a coffee in the same day, both count towards the 10mg.

If you want a quick way to check, our guide on how to read a CBD oil label in 60 seconds walks through exactly where these numbers sit on a typical UK label.

How much CBD is in each BulletCBD serving?

Each of our products gives a different amount of CBD per serving, and only some of them land neatly on the FSA's 10mg figure. The table below uses the label totals and typical drop or spray sizes, so read the drop and spray figures as approximate.

Product	Strength	CBD per serving (approx.)	Servings to reach 10mg	Live price
1000mg CBD Gummies, 100 pack	10mg per gummy	10mg per gummy	1 gummy	£29.99
500mg Broad-Spectrum CBD Oil, 10ml	5% (50mg/ml)	About 2.5mg per drop	About 4 drops	£10.00
1000mg Broad-Spectrum CBD Oil, 10ml	10% (100mg/ml)	About 5mg per drop	About 2 drops	£20.00
1000mg Broad-Spectrum CBD Oil, 30ml	About 3.3% (33mg/ml)	About 1.7mg per drop	About 6 drops	£20.00
1000mg Orange CBD Oil Spray, 10ml	Broad-spectrum	About 12mg per spray	One spray is already slightly above 10mg	£20.00
6000mg Mint CBD Oil Spray, 30ml	99%+ isolate	About 20mg per spray (about 300 sprays)	One spray is around twice the FSA figure	£34.95

I have been deliberately honest about the sprays. Our high-strength sprays are the best value in the range per milligram (the 6000mg Mint spray works out at roughly 0.58p per mg), but a single spray delivers more than the FSA's 10mg advisory figure. If staying within that figure matters to you, and for most people it should, a gummy or a lower-strength dropper oil is the easier fit. For a fuller breakdown of how long each bottle lasts and the real cost per day, see how long does a bottle of CBD last?

Why did the FSA lower its advice from 70mg to 10mg?

The FSA lowered its figure because a joint review by its independent scientific committees found evidence that long-term intake at higher levels could affect health, particularly the liver and thyroid. The committees set a provisional acceptable daily intake equivalent to 10mg a day for a healthy 70kg adult, which the FSA then adopted as consumer advice for everyone.

Announcing the change, Professor Robin May, Chief Scientific Adviser at the FSA, said: "Our independent advisory committees have reviewed the safety assessments submitted by the industry as part of their novel food applications and we are advising that healthy adults should take no more than 10mg of CBD a day."

Two points are worth understanding. First, this is advice, not a legal limit, but it is the figure that responsible UK brands design their labels around. Second, the FSA describes the 10mg figure as provisional, which means it may change as more safety data arrives. When it does, I will update this article.

What does the research say about CBD dosage and safety?

Researchers are now studying CBD dosage in healthy people much more closely, and the most recent studies explain why the FSA has taken a cautious line and why the way you take CBD matters as much as the number on the bottle.

A US trial looked at liver markers at higher intakes (2025)

A randomised, placebo-controlled trial by Florian and colleagues at the US Food and Drug Administration, published in JAMA Internal Medicine in July 2025, gave 201 healthy adults aged 18 to 55 either CBD or a placebo for four weeks. The CBD group took 2.5mg per kilogram of body weight twice a day, which for a 70kg adult is roughly 350mg a day, about 35 times the FSA's advisory figure. Eight of the 151 people taking CBD (5.6%) developed liver enzyme readings more than three times the upper limit of normal, compared with none in the placebo group. The authors wrote that the results "underscore the need for further investigation on the long-term effects of CBD use, its impact on various populations, and the safety of lower doses commonly used by consumers." The limitation is important: this was a short study at intakes far above what food supplements provide, so it tells us little directly about 10mg a day. What it does show is why regulators want people to stay at modest amounts while that research is done.

Taking CBD with food changed how much was absorbed (2025)

A small crossover study from Wageningen University, led by Bo Saals and published in Scientific Reports in 2025, gave 11 healthy adults a single 70mg CBD capsule on an empty stomach and, on a separate occasion, with a high-fat meal. Researchers found that with food, peak blood levels of CBD were around 17 times higher and total exposure around ten times higher, and the peak arrived later, at about 10 hours rather than 5. The study was small, used one extract at one dose, and looked at single servings rather than daily use. Even so, it suggests that the same 10mg can behave quite differently depending on whether you take it with a meal, which is a good reason to take your serving at a consistent time and in a consistent way.

Many products did not contain what their labels said (2024)

A study by Barry Gidal, Ryan Vandrey and colleagues, published in Frontiers in Pharmacology in March 2024, tested 202 CBD products bought in the United States, including tinctures, gummies, vapes and topicals. Around 74% deviated from their labelled CBD content by at least 10%, and the authors concluded that "uniform compliance with CBD quality control measures is lacking." These were US products in a less regulated market, so the figure cannot be applied directly to the UK. The practical lesson still travels well: your serving maths is only as good as the label, which is why independent batch testing matters.

Taken together, the research points to three habits: keep your daily amount modest, take it consistently, and buy from a brand whose labels are backed by independent lab reports.

Does it matter what time of day you take CBD?

There is no officially recommended time of day, so the best time is the one you can repeat consistently. Many active people prefer to take their serving at the same point every day, for example with breakfast or with their evening meal, because consistency makes it easier to keep track of the daily total.

Given the Wageningen findings on food, taking your serving alongside a meal rather than on an empty stomach one day and with food the next helps keep things predictable. For practical guidance on oils, sprays and gummies, including where to hold a dropper and how long to wait before swallowing, see our how to take BulletCBD guide.

Should athletes use a different CBD serving size?

No. The FSA's 10mg advice applies to all healthy adults, whatever your sport or training load, and BulletCBD does not recommend adjusting your serving based on body weight or training volume. What athletes do need to think about is the type of CBD.

• WADA status: the World Anti-Doping Agency removed CBD from its prohibited list in 2018, but THC and other cannabinoids remain prohibited in competition.
• Isolate is the lowest-risk choice: a 99%+ CBD isolate carries the lowest risk of trace cannabinoids. Broad-spectrum products have THC removed, but contain other plant compounds.
• No guarantee: no CBD product can guarantee a negative drug test result, so drug-tested athletes should always check batch lab reports and speak to their governing body.

Sleep habits, hydration, protein intake and a sensible cool-down remain the foundations of any athlete's routine, whatever supplements you use.

What else should you check before choosing a serving size?

Beyond milligrams, three things affect how confidently you can stick to a daily figure.

• Batch lab reports: a certificate of analysis should match the batch number on your bottle and confirm the CBD content. Every BulletCBD batch is independently lab-tested and shows 0% THC.
• FSA public list: in England and Wales, check that the product is linked to a novel-food application on the FSA's public list. Being on the list is not the same as final authorisation or FSA endorsement, but it shows the product is part of the regulated process. BulletCBD is made in Mansfield and is FSA-validated.
• Carrier oil and format: our isolate sprays use C8 MCT oil and our broad-spectrum oils use organic hemp seed oil. Some people prefer a dropper for fine control, others prefer the fixed serving of a gummy.

Which BulletCBD product suits your serving size?

The right product depends on how precisely you want to hit the FSA's 10mg figure and how you like to take CBD.

• You want exactly 10mg with no maths: 1000mg CBD Gummies, 100 pack at £29.99. Each vegan gummy contains 10mg, so one a day sits exactly on the FSA figure, and the pot lasts 100 days. Subscribe and save 10% if you take them regularly.
• You want fine control at a low price: 500mg Broad-Spectrum CBD Oil, 10ml at £10.00. At 5% strength, around four drops gives about 10mg, matching the FSA's own example of a 5% oil, and the dropper lets you go lower if you prefer.
• You want a clean kitchen staple alongside it: Pure C8 MCT Oil, 500ml at £18.99. It contains no CBD. It is 100% C8 from coconut, unflavoured, vegan and keto-friendly, and it is the same type of carrier oil used in our isolate sprays. Many people stir it into coffee or a smoothie, and given the research on taking CBD with food, pairing your serving with a regular breakfast routine is an easy way to keep it consistent.

Frequently asked questions

Is 10mg of CBD a day enough?

10mg is the FSA's advisory upper figure for healthy adults, not a target you need to beat. BulletCBD cannot tell you what CBD will do for you, but we can help you stay within the guidance; many people simply choose a serving at or below 10mg and keep it consistent.

Can I take more than 10mg of CBD a day?

The FSA advises healthy adults not to exceed 10mg a day from foods and supplements, so we do not recommend going above it. If you are considering CBD for a health reason, speak to your GP or pharmacist, because prescribed cannabis-based medicines are a separate, medically supervised route.

How many drops of CBD oil make 10mg?

It depends on the oil's strength. With a typical drop of about 0.05ml, a 5% oil (500mg in 10ml) gives roughly 2.5mg per drop, so about four drops make 10mg; a 10% oil (1000mg in 10ml) needs about two. Drop sizes vary, so follow the label.

What does the latest research say about high CBD intakes?

A 2025 trial in JAMA Internal Medicine found raised liver enzymes in 5.6% of healthy adults taking around 35 times the FSA figure for four weeks, against none on placebo. The researchers said the safety of the lower amounts consumers typically use still needs studying, which is why the 10mg advice is a sensible ceiling.

Do CBD sprays count the same as oils and gummies?

Yes. Every CBD food product counts towards the same 10mg daily figure, whatever the format. Check the CBD per spray on the label; some high-strength sprays deliver more than 10mg in a single spray.

The bottom line

CBD dosage in the UK comes down to one number and one habit: keep your daily total at or below the FSA's 10mg, and work out the CBD in each serving from the label rather than the headline strength. The latest research supports that cautious approach, shows that taking CBD with food can change how much is absorbed, and reminds us that a label is only as good as the lab report behind it. If you want the simplest route to a 10mg serving, start with our 1000mg CBD Gummies. If you want to explore the whole range, The Bullet Box brings together our 6000mg Mint spray, gummies and Pure C8 MCT Oil for £65.99, a saving of £17.94 on buying them separately. Every order comes with free UK delivery.

CBD food supplements are not suitable for under-18s, or for anyone pregnant or breastfeeding. If you take medication, speak to your GP or pharmacist before use. This article is general information, not medical advice. Sources: Food Standards Agency and Food Standards Scotland, "Food Standards Agency and Food Standards Scotland update consumer advice for CBD" (12 October 2023), including the quotation from Professor Robin May; FSA/GOV.UK, Cannabidiol (CBD) consumer guidance; FSA, CBD products linked to novel food applications (public list guidance); FSA Food Blog, "Food fact check: CBD safety and health claims" (June 2026); CAP/ASA, Food: CBD health, nutrition and disease-treatment claims; Florian J, Salcedo P, Burkhart K, et al., randomised clinical trial of oral cannabidiol and liver enzymes in healthy adults, JAMA Internal Medicine (July 2025); Saals BADF et al., "A high-fat meal significantly impacts the bioavailability and biphasic absorption of cannabidiol (CBD) from a CBD-rich extract in men and women", Scientific Reports (2025); Gidal BE, Vandrey R, Wallin C, et al., "Product labeling accuracy and contamination analysis of commercially available cannabidiol product samples", Frontiers in Pharmacology (2024); World Anti-Doping Agency, Prohibited List (CBD removed 2018).