Kratom Dosage Guide for Beginners – How Much Kratom to Take

Kratom powder dosage and capsules

Understanding Kratom Dosage and Finding Your “Sweet Spot”

The growing interest in Kratom and its benefits, enjoyed by millions worldwide, often leads to a common query: ‘what is the proper dosage of Kratom powder to consume?’

It’s a fair question. Kratom is a supplement, and as such, there are no established dosing guidelines set by the FDA or any other regulatory body.

More than that, there are a variety of factors that might influence how much Kratom might be good for one person, but bad for the next.

To complicate matters even further, the type, strain, and quality of Kratom, as well as its intended use may also play a big role in how many mg of Kratom you should take.

In this comprehensive guide, we take an in-depth look at all of these factors and more, helping equip you with the knowledge needed to make the best choices for your body.

How Many Grams (or Milligrams) of Kratom Should You Take?

Kratom Dosage: General Guidelines

It is important to start with a low dosage and gradually increase the dose until the desired effects are achieved. We call this finding your “sweet spot”.

  • A low dosage usually between 1 to 5 grams and will typically produce mild stimulant-like effects and a boost in mood.1
  • A moderate dosage is usually between 5 to 15 grams, where you’ll likely feel an increase in energy, reduction in anxiety and potentially euphoria.
  • A dosage of more than 15 grams is usually considered a high dose and will typically produce sedating effects, useful for stress relief, sleep and pain reduction.

Regardless of your goals, it is best to start low and work your way up. For example, even if your goal is pain relief, don’t start out with a high dose. Start with a low dose and gradually increase over time until you find your “sweet spot”. We provide step-by-step instructions on how to do this below.

It is important to note that these are general guidelines and the optimal dosage for you will vary depending on a few factors, including the strain used, your body chemistry, whether you’ve eaten or not, your tolerance and more. We will discuss all these below. Of course, it is also important to consult with a healthcare professional before consuming Kratom.

Kratom Dosage Chart

MicrodoseUp to 1gPotentially a mild mental stimulation similar to tea.
Low dose1-5 gramsPotentially stimulating effects similar to coffee, energizing, motivation, mild euphoria, improved outlook, low chance of side effects.
Moderate dose5-10 gramsBalance between upbeat and sedating, moderate euphoria, soothing relaxation of body and mind.
High Dose10-15 gramsPotentially sedative and mellow. Deeply relaxing. Euphoric. Strong pain relief.
Heavy dose15+ gramsConsidered powerful pain relief and highly sedative. Known to cause more side effects and doses this high are not typically recommended.

How to Find Your “Sweet Spot”

Here’s a general guide for discovering your required dose for a particular strain. It is best to do this for every new strain you try.

Kratom users agree, it is best to take Kratom on an empty stomach, so first thing in the morning or 2 or 3 hours after food. It can be done with food in your stomach but it might require a higher dose.

Step 1: Take 2 or 3 grams on an empty stomach. You might start to feel something after 20 minutes or so.2

Step 2: Assess how you feel after 30 – 45 minutes. If you think you need some more, take another 1 to 2 grams.

Step 3: Assess how you feel after 15 – 30 minutes. Usually, this should be enough to feel something if you’re using high-quality Kratom.

Step 4: If you still think you could do with a bit more, bump it up by another 0.5 to 2 grams.

Step 5: Hopefully by this point you can feel something and feel good! From here, just ride it out for a good 4 or 5 hours.

Step 6: After 4 or 5 hours have passed and you want to take more, repeat this process with the SAME strain you used earlier in the day.

As a beginner starting out with fresh receptors, 3 to 5 grams total will probably see you right. If you’re sub 68KG (150lbs) in weight, as a male or female, a lower dose of 1.5 grams starting out may even be enough.

For irregular Kratom use or if you rotate strains regularly, this will be as much Kratom as you’ll ever need to produce effects, or at least not much more.

Best Kratom Dose to Boost Energy & Improve Focus

At lower doses, alkaloids in Kratom may produce an energizing and stimulating effect that can boost physical energy, enhance mental stamina, improve motivation, and increase focus. All vein colors can produce this effect but White and Green strains are considered the best for this purpose.

Usually, the best Kratom dose for energy and focus is considered to be in the range of 1-5 grams depending on the individual and other factors. Some individuals even find benefits in micro-dosing under 1 gram, especially when combined with tea or coffee.

Low doses may be ideal for creative hobbies like art, getting chores or tasks done, focusing, or socializing.

PRO TIP: Taking more grams typically has the opposite effect, causing drowsiness and lethargy. Keep that in mind.

Best Kratom Dose for Anxiety

Kratom has been successfully used for centuries to improve mood, reduce stress, and create a sense of calm well-being. These are the best Kratom strains for anxiety.

Although the ‘effective’ dose will may from one person to another based on a wide range of factors, users often report that moderate to higher doses work best for combating stress-related symptoms.

The most common dose for combating anxious feelings, thoughts, and symptoms is believed to be in the range of 3-4 grams. If, after a period of around 45mi-1hr your initial dose has not yet had the desired effect, you may add up to 1g per hour thereafter (not to exceed 8 grams).

Best Kratom Dose for Pain

One of the most prevalent uses of Kratom is for the relief of aches, pain, and muscle tension. Reportedly, Kratom works so well for this use case due to its interaction with our body’s own opioid receptors, producing results similar to (but less potent) than some opioids.

Strains best suited for pain relief include those with high concentrations of both 7-Hydroxymitragynine and Mitragynine. These two alkaloids in particular, bind to mu, delta, and kappa-opioid receptors to reduce sensitivity to and perception of pain.

Popular Doses for Pain Relief Include:

  • 2-3g for mild pain
  • 3-5g for moderate pain
  • 5-8g for severe pain

(Work your way up to the higher doses.)

Best Kratom Dose for Depression

Kratom has long been used as a mood booster to improve one’s outlook on life as well as provide a mild euphoria that can aid with depressive thoughts and feelings.

Although Kratom should never be used as a substitute to combat clinical depression, if you’re feeling down, the following doses may be able to provide some relief.

  • Mild depression 1-2g
  • Moderate depression 2-4g
  • Severe depression 4g+

Remember, if you’re feeling chronically or severely depressed, it’s always best to seek medical attention and the help of a licensed psychologist or psychiatrist who can help.

Best Kratom Dose for Opiate Withdrawal

Several studies have demonstrated the potential for Kratom as an aid in weaning people off of opioids. Kratom was first theorized as a potential aid in this regard due to the affinity of its alkaloids to bind with mammalian opioid receptors.

Although more research is needed, some studies found that Kratom use was effective in mitigating and alleviating symptoms associated with opioid addiction and withdrawal.3

Dosage to Help with Opiate Withdrawal Symptoms:

  • 2-3 grams to assess tolerance
  • 3-5.5 grams to offset strong symptoms
  • Wean off Kratom over time

Please be advised that you should never attempt to wean off of opioids without being under the supervision and guidance of a medical doctor. Always discuss with your physician any supplements or herbs you are taking to help you cope.

How To Measure Your Kratom Dosage

The most accurate way to measure your Kratom dosage is to use a digital scale that can measure in grams. This will ensure that you are taking the correct amount of Kratom and that there is no variation in the dosage.

If you don’t have a digital scale, you can also measure your Kratom dosage by volume. A level teaspoon of Kratom powder typically weighs around 2.5 grams, but it is important to note that this can vary depending on the density of the powder.

Another way to measure your Kratom dosage is to use capsules that are pre-filled with a specific amount of Kratom powder. This eliminates the need for measuring and makes it easy to take the right dosage.

Factors That Influence Your Kratom Dosage

The optimal dosage of Kratom may vary depending on the individual and the desired effects. Factors to consider when determining the appropriate dosage include:

  • Strain: Different strains of Kratom might have varying levels of alkaloids, which may affect the dosage required. Your “sweet spot” may vary for different strains and it’s worth starting out with even lower doses (1.5 grams) for known strong strains.
  • Method of consumption: Kratom can be consumed in various ways, including capsules, powder, tea and extracts. Kratom tea typically requires more grams of powder to make compared to ingesting the powder by itself via something like a Toss n’ Wash. Extracts are more potent.
  • Body Chemistry: The unique way your body processes and reacts to Kratom’s alkaloids may affect the dose you need to achieve desired results. Age, gender, height, weight, genetics, and other factors can also play a role.
  • Tolerance: Regular Kratom users may likely have a higher tolerance and might require a higher dosage to achieve the same effects as a first-time user.

How The Strain Of Kratom Can Affect How Much You Need To Take

The strain of Kratom may greatly affect the milligrams (or grams) required to achieve the desired effects. Different strains of Kratom can have varying levels of alkaloids, the active compounds in Kratom, which will affect how much is needed.

For example, red vein Kratom strains are known for their calming and sedative effects, and may require a lower dosage than a white vein strain which is known for its energizing and stimulating effects. Green vein Kratom strains are considered to be a balance between red and white strains, having a mix of both sedative and stimulating effects.

It is also important to note that some strains may have higher concentrations of certain alkaloids, such as mitragynine or 7-hydroxymitragynine, which can affect the optimal dosing as well.

It is recommended to start with a low dosage when trying any new strain and gradually increase it until the desired effects are achieved. It is also important to consult with a healthcare professional when determining the appropriate dosage.

How The Quality of a Supplement Can Affect How Big Of A Dose You Need

The quality of Kratom might greatly affect the amount required to get the particular benefits from this botanical that you’re seeking out.

When Kratom is pure, fresh, and unadulterated, it usually contains a consistent and accurate amount of the alkaloids needed to produce desired effects, making it easier to determine the appropriate dosage.

On the other hand, when Kratom is of poor quality, it may contain inconsistent or inaccurate amounts of the active ingredients, making it difficult to determine the appropriate dosage. Additionally, low-quality supplements may have a higher risk of contamination or adulteration, which can affect the purity and effectiveness of the supplement, and may cause unwanted side effects.

It is important to only use Kratom from reputable sources. Look for third-party testing and certification to ensure the supplement is of high quality.

How Individual Body Chemistry Can Affect the Best Dose For Your Needs

It is seen that individual body chemistry might greatly affect the grams of Kratom needed to hit your ‘sweet spot’. Factors such as weight, age, sex, overall health, and genetic makeup can all play a role in determining the appropriate dose of any supplement, Kratom included.

For example, an older person may require a lower dosage than a younger person, as their body may not be able to process Kratom alkaloids as efficiently. Similarly, a person who is overweight may require a higher dosage than an individual who is underweight.

Some people may have a genetic predisposition to metabolize certain bioactive alkaloids more quickly or slowly, which can affect the dosage required. Additionally, certain health conditions can also affect the way the body metabolizes supplements, affecting the dosage required.

If you have any pre-existing health conditions or are taking any medication, it is important to consult with a healthcare professional when determining the appropriate dosage of any drug or supplement, including Kratom, as this can affect how your body processes the substance.

It is also important to monitor your body’s response to how Kratom makes you feel, and adjust the dosage accordingly.

How Tolerance Can Play a Role In Dosing Kratom

Tolerance refers to the body’s ability to adapt to a substance over time, which can lead to a decrease in the effectiveness of that substance. This can occur with supplements as well, including Kratom.

When a person first starts taking a supplement, their body may respond strongly to the active ingredients but this positive response can diminish over time with repeated use. In this case, as your body becomes accustomed to Kratom, after a while it may require a higher dosage to achieve the same effects. This is known as tolerance.

It’s important to keep in mind that tolerance can vary from person to person, and can be temporary and may decrease over time if the supplement is not taken for a period of time. There are things you can do to prevent Kratom tolerance, including rotating strains and taking regular breaks from use.

Final Thoughts on Dosing Kratom

When it comes to determining the best dose of Kratom, understanding the standard dosing ranges (typically between 1 and 5 grams) is a good place to start. The effects of Kratom may vary greatly depending on the amount consumed, and those new to the supplement should always start out slow.

For example, a dose of between 2-5 grams is often used for its stimulating and energizing effects, while a dose of 5-8 grams provides more sedative and soothing qualities. Those who are sensitive to Kratom and have a smaller body mass may benefit from a dose in the middle range of 3-5 grams, which can have either a stimulating or sedative effect, depending on the individual.

Microdosing Kratom is another option for those seeking subtle but consistent stimulation. This dose is often used as a nootropic or as a caffeine alternative, however, keep in mind that such a low dose likely won’t be enough to hit your “sweet spot”.

To determine your “sweet spot”, it’s recommended to start with a lower amount and gradually increase it by 1 or 2 grams every hour until you find what works best for you.

Remember, everyone’s reaction to Kratom can be different, so it’s important to take the time to understand your body’s individual needs and how it reacts to different doses.


1. Boffa  L, Ghè C, Barge A, Muccioli G & Cravotto G. (2018). Alkaloid Profiles and Activity in Different Mitragyna speciosa Strains. Natural Product Communications, 13(9), 1091–1094. doi: 10.1177/1934578X1801300904.

2. WebMD. Health Benefits of Kratom.

3. Grundmann O. (2017) Patterns of Kratom use and health impact in the US-Results from an online survey.  Drug Alcohol Depend. PMID: 28521200 doi: 10.1016/j.drugalcdep.2017.03.007

Written by Daniel Recardo

Founder of Kratom IQ; a self-improvement junkie and Kratom enthusiast. I started this website in 2015 to help people avoid the common pitfalls and mistakes with Mitragyna Speciosa, and ultimately get the most out of this amazing plant. Learn More...

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1 thought on “Kratom Dosage Guide for Beginners – How Much Kratom to Take”

  1. Thanks Daniel!
    Your website is a great information and reference source! All my questions answered in one stop. I’m bookmarking it for future reference.



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