I started at 200mg a day for a month. After about a month, the gains I was having lessened, so I upped to 400mg/day, and was good for about another month... then I had to go to 600. There I stayed. It seems this is a good dose for me.

I've tried to go back to 400mg/day, but then my knee pain comes back.
So I didn't push it..I don't want that all over again, so I've gone back to 600/day. I use one double strength 400, + one MoodPlus glucosamine 200mg
combo.

It you take it all at once in the morning, it is pretty worn off by nighttime.
Otherwise you may have some insomnia.

Some people do really well on it like me...others not so. You just have to try it to see. But I would start slowly. My husband couldn't even tolerate 200mg/day, so he reacted quickly.

I was able to be mostly caffeine free also. I don't do coffee much anymore.
I haven't had strong tea or coffee for months. Occasionally in the winter I do have tea (more often), but not in the summer.