If you’ve tried linden for sleep or digestion, you probably wondered how much to take. The good news is that linden is easy to dose once you know the basics. Below we break down common forms – dried flowers for tea, liquid extracts, and capsule supplements – and give you practical numbers to start with.
A typical cup of linden tea uses about 1 to 2 grams of dried flowers. That’s roughly a tablespoon of the loose herb. Steep in hot water for 5‑10 minutes, then sip. Most people find one cup in the evening helps them relax. If you’re new, start with one cup and see how you feel before adding another.
Standard tinctures are 1:5 (one part herb to five parts alcohol or glycerin). The label usually suggests 20‑30 drops, which equals about 1 ml. For general calm, 20 drops once a day is enough. If you’re using a higher‑strength extract, cut the dose in half. Always read the bottle’s directions and adjust if you feel too sleepy.
Capsule supplements often contain 300‑500 mg of linden extract per pill. A common recommendation is 1‑2 capsules a day, taken with food. Split the dose: one in the morning, one in the evening, if you need steady support.
When you combine forms – say tea plus a tincture – keep the total amount in the safe range. Too much linden can cause mild drowsiness or a headache. If you notice those signs, lower the dose or skip a serving.
Kids and pregnant women should use much lower amounts. A child’s tea might be ½ gram of flowers, and a pregnant person should talk to a doctor before any linden product.
Timing matters. Linden is best taken after meals or right before bed, depending on why you use it. For sleep, a cup of tea 30‑45 minutes before bedtime works well. For digestive comfort, sip tea after dinner.
Storage can affect potency. Keep dried flowers in an airtight jar away from light. Tinctures stay good for a year if sealed tightly. Capsules last about two years, but check the expiration date.
Remember, linden is a natural herb, not a prescription drug. Start low, track how you feel, and adjust gradually. If you have any medical conditions or take other meds, ask a healthcare professional before adding linden to your routine.
With the right dosage, linden can be a gentle helper for sleep, calm, and a happy gut. Use the numbers above as a starting point, listen to your body, and enjoy the simple benefits of this classic herb.
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