I'd do the recommended dosage the bottle tells you which should be about 2 pills a day preferably at the last meal of the day. If you aren't satifsfied with that, I'd recommend you also look into another supplement called 6 oxo by Ergopharm. It's the same effect but you would want to take 200-600mg a day which would be anything from 2-6 caps of the product 6 oxo. As far as spreading it throughout the day, don't worry about when you should do it cause it doesn't really matter if you take it all at once or spread it cause either way it sits in your system. People just prefer to spread it cause nobody likes to take too many pills at once. As long as you take the prefered dosage daily.