From 12 to 18 years old: 1 capsule per day, to be taken in the morning or at midday, with a meal. Adults: 2 capsules per day, divided throughout the day: 1 capsule in the morning and 1 capsule at midday or 4 pm, with a meal. Avoid taking after 4 pm to prevent disrupting sleep. Store away from heat and humidity. Close tightly after opening.