Low carb diet should definitely help eliminate the bloat. I only notice if I let my diet go to shlt and eat too many carbs.
What you'll notice is improved /deeper sleep which aids in recovery. Improved recovery rate over night, that sort of thing.
Yes I've run it on cycle. Some people avoid while on a cut and due to the bloat, but as previously mentioned a Clean Diet pretty much gets rid of that as well as something like dandelion root.
I'm currently running it at 12.5mg because that's what my caps are. I have another brand that's 10mg and that's sufficient too, IMO.