You can adjust the dosage up or down to find what works for you, but I would start with 4 capsules 3 times per day between meals. That's 12 per day x 30 days per month - 360. A bottle contains 100 capsules so that about 3.5 bottles per month.

This sounds like a lot to some people, but we, of course, have to remember that's they're not drugs, they're actually food.

You can also try reducing the capsules you take each time to perhaps 3 or even 2 if you want to make it more economical. You may want to reduce it until you see the benefit dissipate and then go to the last dosage. Make sense?

Hope this helps.