The label on your bottle has the instructions for dosages, please follow those instructions. All formulas are to be taken two pills twice per day, with breakfast and dinner. Occasionally you may receive a bottle that requires three pills to be taken twice per day, please refer to the instructions on the label. There is also downloadable instruction manuals within the site that go into greater detail. If you are using the RPM formula or MenOvance 3, and are having trouble sleeping, then take your second dose at lunch time please.