I've been dosing 1 per day in the morning with meal for about a month now. It says to up the dose to two a day in the morning but I'm not sure if this is safe. 1 cap doesn't bother me that much just gets me through my workout i guess i could say. I have read somewhere on here that 2 caps can burn your adrenal gland or something. I'm not too sure about this. Thanks for your input!