Curious about what CBD can do for your health and wellness? From easing everyday stress to supporting better sleep, cannabidiol (CBD) has become a widely discussed natural remedy with a growing body of scientific research behind it.
Whether you're a first-time user or simply exploring natural ways to support your body and mind, understanding the key CBD benefits can help you make more informed decisions. In this guide, we'll take a closer look at the most studied and reported effects of CBD oil, as well as its safety profile, how it interacts with the body and how to make the most of it in your daily routine.
Is taking CBD every day good for you?
If you're considering incorporating CBD into your wellness routine, you may wonder whether daily use is a good idea. The short answer? For most people, yes, taking CBD regularly is considered safe and may support a range of health benefits.
CBD, or cannabidiol, is a non-intoxicating compound found in cannabis. Unlike THC, it won't make you feel high. Instead, it interacts with the body's endocannabinoid system (ECS), a vast network that helps regulate mood, pain, sleep, immune response and more.
CBD doesn't bind directly to ECS receptors. It's thought to support the system's overall function, helping to maintain internal balance (known as homeostasis). Over time, regular use may help reinforce this balance, which is why many users report the most noticeable effects when taking CBD consistently.
While individual responses vary, establishing a daily routine may help you experience the potential benefits of CBD more consistently.
Key health benefits of CBD
CBD is widely used to support overall well-being, and emerging research suggests it may help in several key areas, including stress management, pain relief, improved sleep, and enhanced skin health. These effects are believed to result from CBD's interaction with the endocannabinoid system, which plays a crucial role in regulating various essential bodily functions.
Below, we explore some of the most commonly reported and studied benefits of CBD.
CBD for anxiety and stress relief
One of the most common reasons people try CBD is to potentially manage stress or anxiety, but how does CBD help with anxiety and stress relief?
Studies suggest that CBD may influence serotonin receptors in the brain, which play a crucial role in regulating mood and emotional well-being. Early research shows promising results, with several studies reporting reduced symptoms in people with social anxiety, generalised anxiety and even PTSD.1
For example, a 2019 clinical trial found that participants taking CBD daily experienced notable reductions in anxiety symptoms with few side effects.2
Many users also share positive experiences, describing a greater sense of calm and emotional balance. While results vary significantly from person to person, these findings support growing interest in CBD for the anxiety benefits it may offer.
CBD for pain management
Chronic pain is one of the most common reasons people try CBD, with users reporting possible relief from conditions such as arthritis, back pain or muscle soreness after exercise. While research is still in development, early findings suggest that CBD may offer pain-relief benefits through its interaction with the endocannabinoid system and its influence on inflammation and pain-signalling pathways.
A 2024 systematic review found that CBD may help reduce pain and inflammation in conditions like osteoarthritis and chronic musculoskeletal issues.3 Some studies suggest it can influence pain-related receptors without the high associated with THC. However, human trials remain extremely limited, and experts warn that current scientific evidence doesn't always align with marketing claims.4
Even so, anecdotal reports are promising. Many people with arthritis or post-exercise soreness report feeling improved joint mobility and reduced discomfort, especially with consistent use or topical application.
Of course, more research is needed, but CBD does show potential as a supportive option for pain management when used alongside other wellness approaches.
CBD for sleep and insomnia
CBD may support better sleep by interacting with the endocannabinoid system, which helps to regulate mood, stress and the sleep-wake cycle.
A recent clinical trial found that a CBD-terpene blend modestly increased deep sleep and REM duration in people with insomnia, with some gaining up to 48 minutes of quality rest per night.5 However, the overall evidence remains mixed and more research is needed to confirm consistent effects.
For nighttime use, many people take CBD oil 1–2 hours before bed, which helps align the compound's effects with their natural sleep cycle. As with any wellness strategy, start low and slow, and combine CBD use with good sleep hygiene (regular bedtimes, comfortable environment, limited screens before bed).
CBD for skin health
CBD is gaining popularity in skincare thanks to its potential anti-inflammatory and antioxidant properties. These effects may help soothe irritation, reduce redness and protect the skin from environmental stressors.
Research indicates that topical CBD can interact with the skin's endocannabinoid system to support oil balance, reduce inflammation, and strengthen the skin barrier.6 This review also suggests that CBD may be helpful for individuals with acne, eczema, and sensitive skin.
Most commonly used in creams, balms or serums, CBD is often explored as a natural option for supporting skin health. Again, while more research is needed, many users report visible improvements with regular use.
Other potential benefits being studied
In addition to its more common uses, researchers are exploring several potential medical benefits of cannabidiol, including its role in brain health, seizure management and cardiovascular function.
One of the most established uses is in epilepsy, as clinical trials have shown that purified CBD can significantly reduce seizures in rare, drug-resistant forms.7 This has led to its approval in certain prescription medications under medical supervision.
CBD also shows early promise as a neuroprotective agent, with studies investigating its potential to reduce inflammation and protect nerve cells in conditions like Alzheimer's and Parkinson's.8 Other areas under study include cardiovascular health, metabolic regulation, and immune balance; however, most findings to date have come from preclinical or animal research.
While these results are encouraging, more large-scale human trials are needed to confirm CBD's role in these complex conditions.
Side effects and safety of CBD
As mentioned, CBD is generally well-tolerated, but like any supplement, it can cause side effects, especially at higher doses or when interacting with certain medications.
Common side effects may include drowsiness, dry mouth, lightheadedness or digestive discomfort. These effects are usually mild and temporary, often resolving as your body adjusts to the changes. Starting with a low dose and increasing slowly can help minimise them.
CBD can also interact with medications, particularly those processed by the liver (such as blood thinners, antidepressants or anti-seizure drugs). In very rare cases, high doses of CBD have been linked to changes in liver enzymes.
If you're taking prescription medications or have underlying health conditions, it's always best to consult your doctor before adding CBD to your routine.
How to maximise the benefits of CBD
To get the most out of your CBD routine, it's essential to consider several key factors, including the type of product you choose, the dosage, and the timing of your intake. These small decisions can have a significant impact on how CBD supports your overall well-being.
Choosing the right product
Not all CBD products are the same. Full-spectrum CBD contains a wide range of cannabinoids and terpenes, which may enhance effects through the “entourage effect”. Broad-spectrum offers similar benefits but without THC, while CBD isolate contains only pure cannabidiol.
Your choice depends on your goals, sensitivity to THC and personal preferences. Oils, capsules, creams and gummies all offer different absorption rates and effects.
Dosage guidance
CBD doesn't have a one-size-fits-all dose. A common approach is to “start low and go slow”, beginning with 10–20mg per day and adjusting gradually based on how you feel.
Factors such as body weight, metabolism, and the condition you're aiming to support will influence the ideal amount. Keeping a usage journal can help track what works best for you.
Timing and consistency tips
Many users find CBD more helpful when taken consistently. Some people benefit from morning use for focus or calm, while others prefer evening use for sleep or recovery.
Try to take CBD at the same time each day to maintain stable levels in your system, and give your body a few weeks to respond. Like any wellness supplement, consistency is key to unlocking long-term CBD benefits.
Making the most of CBD
As interest in CBD grows, so does the body of research exploring its potential to support well-being in areas such as stress, pain, and skin health. While findings are still emerging, many people incorporate cannabidiol into their daily routine with the goal of promoting balance and supporting overall well-being.
To get the most out of CBD, it's essential to take a responsible, informed approach. This means selecting high-quality products, beginning with a low dose, and maintaining consistency. If you have any health concerns or are taking medication, it's always wise to consult with a healthcare professional first.
With patience and the proper guidance, CBD may play a supportive role in a holistic wellness approach.
References
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- 2. Masataka N. Anxiolytic Effects of Repeated Cannabidiol Treatment in Teenagers With Social Anxiety Disorders. Frontiers in Psychology. 2019;10(2466). doi:https://doi.org/10.3389/fpsyg.2019.02466 ↩︎
- 3. Cásedas G, Martín de Yarza-Sancho, Víctor López. Cannabidiol (CBD): A Systematic Review of Clinical and Preclinical Evidence in the Treatment of Pain. Pharmaceuticals. 2024;17(11):1438-1438. doi:https://doi.org/10.3390/ph17111438 ↩︎
- 4. MD SB. CBD for chronic pain: The science doesn’t match the marketing. Harvard Health Blog. Published September 23, 2020. https://www.health.harvard.edu/blog/cbd-for-chronic-pain-the-science-doesnt-match-the-marketing-2020092321003 ↩︎
- 5. Muchowski P, Wang M, Faust M, et al. 0557 Effects of a Cannabidiol/Terpene Formulation on Sleep in Individuals with Insomnia: A Double-Blind, Placebo-Controlled, Randomized, Crossover Study. SLEEP. 2025;48(Supplement_1):A243-A243. doi:https://doi.org/10.1093/sleep/zsaf090.0557 ↩︎
- 6. Rusu A, Andreea-Maria Farcaș, Octavia-Laura Oancea, Tanase C. Cannabidiol in Skin Health: A Comprehensive Review of Topical Applications in Dermatology and Cosmetic Science. Biomolecules. 2025;15(9):1219-1219. doi:https://doi.org/10.3390/biom15091219 ↩︎
- 7. Franco V, Bialer M, Perucca E. Cannabidiol in the treatment of epilepsy: Current evidence and perspectives for further research. Neuropharmacology. 2021;185:108442. doi:https://doi.org/10.1016/j.neuropharm.2020.108442 ↩︎
- 8. Schouten M, Dalle S, Mantini D, Koppo K. Cannabidiol and brain function: current knowledge and future perspectives. Frontiers in Pharmacology. 2024;14. doi:https://doi.org/10.3389/fphar.2023.1328885 ↩︎