We suggest most people (adults) build up to 1-2 capsules per day, but start at 1 for a few days, then 2, only increasing assuming you have no adverse reaction to them (you shouldn’t, but we have to say that). Some people will get sufficient results at 1 per day, some at 2. You will need to experiment to find the best dose for you.
As it can have a relaxing effect, many people prefer to take before bed as it may help to improve sleep.
In all cases, check with your doctor first if you wish.