Basically I take 2 grams, with caffeine, twice a day. I get a decent perceptible boost in cognition and a nice mild energy boost, but the best results, for me, rely on taking it regularly at that dosage for a few weeks. I get accelerated fat loss, and the weight stays off. I have read reviews or 'studies' that say it doesn't do anything for fat loss (examine.com), which is wrong. I gone through kilo's of alcar, multiple times, same effect. I also just feel 'better' on alcar. It does have tons of benefits if you do the research, i dont know what one is contributing to the sense of wellness, but whatever. And the best part is, its cheap as ****. So basically, mental benefits, overall health benefits, well being benefits, and fatloss benefits at a cheap, cheap price. Gotta up the dosage though, 500mg doesnt do anything for me.