Kratom dosing guide: Everything you need to know

You may well know that kratom can cause stimulating effects at lower doses and heavily relaxing effects at higher ones. Given this, knowing how to dose kratom can feel a bit intimidating for some, or at the very least a bit perplexing.

Here, we’ll do our best to explain how to dose kratom to achieve specific outcomes. But we must point out that due to its nature, and given the variety of strains in existence, dosing kratom is not an exact science. So you should take everything written here with a grain of salt and, ideally, combine it with knowledge sourced from other venues (e.g. Erowid, Reddit). Let’s take a look.

How do you determine the right dose of kratom?

To find the right amount of kratom for you, you need to take into account the specific strain, your tolerance, and, crucially, which effects you're looking for. Let’s deal with the last point first. Doses of kratom below around five grams of dried leaf tend to produce stimulating effects similar to coffee; doses above five grams exhibit more opioid-like effects.

So, before taking anything else into account, you need to decide which general category of effects you desire. Once you’ve determined that, you’ll need to take the following information into account.

Kratom strain

While all kratom strains contain the same alkaloids, they do so in different ratios and are often dried and fermented differently, meaning certain strains are more suited to certain uses. Broadly, kratom strains are differentiated by the colour of their central vein. Here’s a quick overview of the main differences between kratom strains:

• Red strains: Often relaxing, suitable for chilling out or going to sleep.
• White strains: Energising and stimulating, ideal for focus and motivation.
• Green strains: A balanced option offering moderate energy and relaxation.

Kratom Powder - Maeng Da Red (Zamnesia)

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Kratom Powder - Maeng Da Red (Zamnesia)

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Tolerance

You must also take your tolerance into account. But remember, regardless of your experience with kratom, higher doses will always be more relaxing and lethargy-inducing. So, “low”, “medium”, and “high” doses have two possible meanings depending on what category of effects you seek. If you want a mild, energising experience, then around one or two grams of dried leaf may be acceptable. If you want soporific effects, on the other hand, it might be between five and six grams. So bear this in mind.

• First-time users: Novices are advised to start with a low dose to assess their sensitivity and familiarise themselves with the effects of the substance.
• Regular users: Kratom tolerance develops fairly quickly, so regular users may require higher doses to achieve their desired effects.

How often should you take kratom as a beginner? While there is no hard-and-fast rule, a general recommendation is to limit kratom intake to two to three times per week to allow your body to adjust and avoid developing a rapid tolerance.

Consumption method

Different forms of kratom and their consumption methods also yield different effects. So this is another factor that must be taken into account.

• Dried leaves: Chewing the shredded kratom leaves is a traditional, slow-release method that leads to milder, prolonged effects.
• Powder: Kratom powder can be measured precisely, and when brewed into tea has a quick absorption rate.
• Capsules: Capsules are convenient and tasteless but have a slower absorption rate. However, the effects are typically long-lasting.
• Extracts: Extracts offer a potent option recommended for those with plenty of experience using kratom.

Kratom Capsules - 85 mg Extract (Zamnesia)

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Kratom Capsules - 85 mg Extract (Zamnesia)

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Body weight

As with most substances, you should also take your body weight into account when dosing kratom. Simply put, lighter people generally should take lower doses, and heavier people should take higher doses (relative to their desired effects).

With that said, all users should start with low doses, as body weight is not the only determining factor. Here are some very rough estimates:

• Under 68 kg: Low dose
• 68–91 kg: Moderate dose
• Over 91 kg: High dose

What is a typical kratom dose?

Now you’re aware that dosing kratom depends on your desired effects and other factors, including individual tolerance. With that said, here's an overview of typical dose ranges:

• Low dose (1–3 grams): These doses are most suited to users after stimulating and energising effects. They are not suitable for relaxation or sleep.
• Moderate dose (3–6 grams): A moderate dose is an imperfect art, but at some point between four and six grams, the effects will flip, and users will begin to feel sleepy and lethargic. Start low and explore, as you don’t want to be too wiped out if you’re not expecting it.
• High dose (6–9 grams): These high doses yield effects much more akin to opioids and make users feel euphoric and drowsy.

How much kratom should you take?

Suggesting a kratom dose to those unfamiliar with the substance’s effects can be difficult given its unique effects profile. So, while we will make some suggestions in the following section, we’d like to reiterate that these are but general guidelines.

Kratom dose for beginners

Absolute beginners should start out low, around one gram, just to see how the compounds affect them. With any psychoactive substance, you should take a very small amount the first time, just to ensure you don’t have some extreme negative reaction to it.

Once you’ve cleared this up, then we’d recommend using a green strain, such as green maeng da, for balanced energy and relaxation. This strain is predictable and easy to work with. Start with one to two grams for mild stimulation and focus, or around five grams if you want more relaxing effects. Certainly don’t go far above five grams, as it’s important you understand its effects so that you can remain in control.

Kratom Powder - Maeng Da Green (Zamnesia)

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Kratom Powder - Maeng Da Green (Zamnesia)

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Kratom dose for moderate users

Users who know a little more about kratom, but don’t use it that regularly, can experiment a little more. There’s a whole world of kratom strains out there, but we’d suggest red Bali for those who like the more relaxing effects, and white Thai for those who prefer the stimulating effects that kratom can offer.

Anywhere between three and six grams could be suitable, depending on which effects you want. Three grams of white Thai should be fairly stimulating, and six grams of red Bali will induce deep relaxation and euphoria.

Kratom Powder - Maeng Da White (Zamnesia)

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Kratom Powder - Maeng Da White (Zamnesia)

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Kratom dose for experienced users

Experienced users will have their own preferences, but we can suggest red Borneo for those who desire euphoria and sleepiness, or green Malay for significant stimulation. The former can be pushed up to about nine grams for a big hit, whereas green Malay can be pushed to five or maybe even six grams due to the ratio of alkaloids it contains.

How long do the effects of kratom last?

The effects of kratom don’t last for a particularly long time—around four to six hours is common. For this reason, whether you use it for stimulation or relaxation, you should bear this in mind. One dose will not see you through a working day or a full night’s sleep, and this could be disruptive to both.

Depending on the consumption method, onset can occur between 15 and 60 minutes, with the average being between 30 and 45 minutes for all methods. Some, like tea, are faster than others, such as capsules.

What happens if you take too much kratom?

Exceeding your ideal dose of kratom can lead to a range of adverse effects. These side effects may vary in intensity but may include:

• Nausea and vomiting: An unpleasant and common reaction to overconsumption.
• Dizziness or drowsiness: A feeling of imbalance or overwhelming lethargy.
• Irritability or mood swings: Emotional instability that can disrupt daily interactions.
• Risk of dependency: Prolonged, excessive use can lead to physical and psychological dependency, making it difficult to stop without withdrawal symptoms.

Safety tips

To ensure a safe and positive experience with kratom, follow these precautions:

• Start with small doses: Gradually increase only if needed, and avoid exceeding recommended amounts.
• Avoid mixing with alcohol or other substances: Combining kratom with alcohol, medications, or recreational drugs can amplify side effects and increase risks.
• Monitor your intake: Keep track of how much and how often you’re consuming kratom to avoid accidental overuse.
• Take regular breaks: Periodic abstinence can help prevent dependency and maintain kratom’s efficacy.
• Educate yourself: Read literature and user reports on kratom so that you develop a nuanced understanding of it.

Find your ideal dose of kratom

Kratom is a particularly difficult drug to dose, as it’s not a simple case of “more equals higher”. Instead, once you pass a threshold (which differs for each strain), the effect changes entirely. For this reason, it’s really a matter of combining knowledge, such as that which we have offered here, with personal experience and specific information about the strain you’re taking.

Before using kratom, it’s worth having a good read about it so that you understand the specifics of how it works. Reports from the community can really help you understand what to expect and what happens when you hover around the threshold dose. Stay knowledgeable!

Max Sargent

Max has been writing for over a decade, and has come into cannabis and psychedelic journalism in the last few years. Writing for companies such as Zamnesia, Royal Queen Seeds, Cannaconnection, Gorilla Seeds, MushMagic and more, he has experience in a broad spectrum of the industry.

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