Leaf Kratom Serving Size: A Guide
After centuries of use in Southeast Asia for its energy boosting and mood enhancing benefits, kratom has been gaining popularity in the western world with increasingly more kratom products on the market. Kratom, also known as its scientific name, Mitragyna Speciosa, contains bioactive alkaloids that are known for providing an energy boost and increasing alertness while still creating a sense of calm relaxation. Because of its relation to the coffee plant, many liken the effects of kratom to coffee - minus the jitters.
As with any supplement, it is important to understand the proper serving size to achieve the desired effect, so let’s dive in.
What is Kratom?
Whether you're a kratom enthusiast, or new to this herbal supplement, it's important to understand where it derives from. A close relative to coffee, kratom is a member of the same rubiaceae plant family, giving it a similar energizing effect.[1] Kratom has been enjoyed for centuries during traditional ceremonies in Southeast Asia as a way to boost energy and improve mood in social settings. Traditionally, kratom leaves are brewed into a tea or eaten as a powder, but more modern products have been using kratom leaves, extracts, and powders in many different ways. See our tips on how to make kratom tea.
Many bioactive alkaloids found in kratom are responsible for its effects on your body and your mind. By activating certain receptors in your brain, these alkaloids can increase alertness and boost your energy, which has been known to improve focus and productivity.[2] These effects typically last between 4-6 hours making kratom a supplement of choice to improve work day focus or pre-workout energy.[1]
Factors Influencing a Kratom Serving Size
There are many different strains of kratom which all have slightly different potency and effect. For example, red vein kratom is known for higher potency of alkaloids which results in a more sedative and soothing effect, while white vein kratom typically acts more like a stimulant, supporting focus and increasing alertness.[3] There is also green vein kratom, which falls somewhere in between the two others as its alkaloid profile creates a balanced feeling of mental clarity, calmness, and energy.[3]
Because of the way the alkaloids react with brain receptors, they create a very balanced and relaxed alertness, which in smaller servings, offers the stimulant effects of white vein kratom, but in larger servings, can cause more of a sedative effect similar to what is described of red vein kratom. Regardless of the kratom strain, the larger the serving or the higher the potency, the more likely you are to feel the sedative effects as opposed to the stimulant effects, so that is something to be aware of as you try different types and serving sizes.
While the type of kratom will play a big part in deciding your serving size and reaching your desired effects, many other factors will affect how you feel from your kratom of choice. Your body weight, the amount of food you’ve consumed in the day, your height, and your workout routine will naturally affect the way your body metabolizes things and will therefore affect how fast and how intense you feel the effects of kratom.[4] Similarly, how you consume kratom can impact the effects - so whether you drink it as a tea or consume it as a powder in your food could cause different results. As you experiment with the proper kratom serving size for yourself, it is best to also think about the other factors involved, so you can either control for these other factors or play with them slightly until you reach your desired effect. Learn more in our guide about the best way to take kratom.
General Serving Size Guidelines
If you are using kratom for the first time or relatively new to kratom, it is best to ease into things with a smaller serving size as you learn how your body reacts. Smaller kratom servings ranging from 1-5g (of leaf) typically result in stimulant effects while larger serving sizes are usually associated with more sedative effects.[5] Choosing a serving size depends on both your experience with kratom and the desired effects you are looking for.
If you are newer to using kratom, sticking between 1-3g of leaf kratom can allow you to subtly feel the effects with minimal risk of feeling like you have had too much. As you start to feel more comfortable with the effects of kratom, you can start to increase the serving size from there, however, you should not exceed a serving of 5g in one sitting.[4]
How to Measure a Kratom Serving Size
Given the many forms that kratom comes in, measuring your kratom serving size will vary based on the type of kratom you are having.
Kratom leaf and powder products feature consistent serving sizes, so as a basic rule of thumb, you can follow these guidelines:[6]
- 1 TBSP is equal to about 6g
- 1 TSP is equal to about 2.4g
- 1 00 kratom capsule is typically equal to .5g
Kratom extracts on the other hand have very inconsistent serving sizes due to the variety of extraction methods used, the variance in source material, and the concentration of alkaloids. While one “00” kratom capsule is typically still equal to .5g of extract, that extract amount, depending on the concentration, is probably more equivalent to 5-6g of kratom leaf or powder.
With the many products on the market, it is important to always pay attention to whether the product is made with kratom leaf or kratom extract. Additionally, you should always check the label for grams of kratom per serving and serving size to ensure you are not exceeding the recommended serving size. Oftentimes, kratom product labels display mg of mitragynine or 7-hydroxymitragynine or even mg of total alkaloids. For reference, 1g of kratom contains about 6.25mg of alkaloids, so a serving of alkaloids typically ranges from about 12.5mg to 50mg.[6]
Potential Side Effects of Kratom and How to Avoid Them
If you are interested in using kratom, take a minute to consider the potential side effects of kratom use, which typically only occur with larger servings or when kratom is taken more frequently. These side effects include nausea and constipation primarily, however, with more extreme use, kratom has been linked to hallucinations, tremor, and seizure.[8] Because kratom does have the potential to be habit forming, chronic use of kratom can lead to withdrawal symptoms including agitation, nausea, and vomiting.[8]
To minimize risk of negative side effects or dependency from kratom use, it is advised to stick to a smaller serving size and minimize daily use. If you are increasing your serving size in order to reach your desired effects, it is always best to increase slowly, gram by gram, to ensure you can avoid any negative side effects that could come from too large of an increase. If you are consuming kratom regularly, try having frequent check-ins with yourself to identify early signs of dependency. For example, if you start to notice you are feeling less of an effect from your usual serving size of kratom, it might be time to take a step back from kratom use for a period of time. Similarly, if you notice yourself craving a higher frequency of kratom use, try to avoid daily use or minimize your serving size.
Try Kratom with Botanic Tonics
As kratom continues to grow in popularity and accessibility, it is important for consumers to understand how to use it safely and effectively. Finding the correct kratom type and serving size is important as you learn how your body will react. By being responsible with your serving size and finding safe sources for quality kratom, you can minimize the risk of negative side effects, avoid feeling dependent on kratom, and enjoy the many benefits of kratom use. If you’re looking to give kratom a try, Botanic Tonics feel free kava kratom tonic could be a great option. This herbal tonic is crafted with a mix of leaf kratom and noble kava, designed to create a feeling of relaxed alertness and enhanced mood. With only 34mg of alkaloids per serving (½ bottle), one serving of feel free CLASSIC contains 1.7g of leaf kratom, making it a less potent option.
If you’re ready to try kratom, visit Botanic Tonics.
Sources:
- Authentic Kratom: Can You Mix Kratom And Coffee? | Mixing Kratom With Coffee https://www.authentickratom.com/education/can-we-mix-kratom-with-coffee
- National Institute of Drug Abuse: Kratom https://nida.nih.gov/research-topics/kratom#kratom
- Seattle Met: Types of Kratom: Guide To Kratom Strains https://www.seattlemet.com/discover/kratom/types-of-kratom/
- Global Kratom Coalition: Frequently Asked Question https://globalkratomcoalition.org/faq
- National Library of Medicine: Kratom https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6779532/
- Kraken Kratom: Kratom Serving Size Guide https://krakenkratom.com/resources/kratom-serving-size-guide/
- Koi Kratom: Kratom Dosage Guide https://koikratom.com/blog/kratom-dosage-guide/
- Examine: Kratom https://examine.com/supplements/kratom/#frequently-asked-questions
About The Author
Jamal Bouie is an accomplished professional with a Bachelor’s Degree in Chemistry from Lemoyne-Owen College in Memphis. Currently, he is pursuing his PhD in Biomedicine at Salus University. Jamal has worked in several industries; he began his career in pharmaceutical manufacturing and transitioned to the cannabis industry, where he specialized in analytical testing and manufacturing, playing a vital role in ensuring product safety and compliance. Now, Jamal has turned his attention to the dietary supplement field, combining his scientific acumen with his passion for health and wellness.
