i put a full capful (sometimes heaped) depending on my last BM.. i also have another capful at night in my tea. If you get "the runs" just skip a dose or cut back until you find the perfect amount for you. the "recommended dose" is one capful and you should go the next morning. If you don't go then add perhaps a half capful at night and then just "play" with teh dosage until it is perfect for you. This stuff is a "lifesaver" for me - and its not "addictive" since it is just cellulose. The only side effect is lower abdominal bloating - but it is fine with me - i'd rather have that than have to deal with constipation, cramps and everything else that comes along with it. once you go the bloating disappears....