I'd recommend 4 caps to start with for a week. I bumped up to 6 caps myself after two weeks a noticed a slight pump but nothing else. As far as pain relief 4 caps is good for me. I noticed on the newer bottles it says 2 caps per serving and 60 servings per bottle but then it says 130 caps, found that a bit weird. I counted the caps and it came out to 141 and stacked to the top. I've taken the older version of 6 caps and 4 caps of the newer is defintely as strong if not stronger.