They created the Essential 8 to seamlessly fit into your lifestyle. Your daily dose is simply 2 capsules per day with a meal, at whatever time suits you. they recommend looking at Essential 8 as an extension of your food rather than as a supplement. The nutrients in Essential 8 are critically important for you to feel at your best so it's best to build a routine that works with your lifestyle whereby you're not missing any days and thus keeping your nutrient intake levels consistent.