I take this to support regular bowel movements. I take 3 capsules with 1.5 glasses of water every 3 to 4 days. Have found it not only helps me stay regular, but feel quite clear-headed on the day I take it. I tried 4 capsules once - never again. Had to go to the bathroom about 4 times within 16hrs. 2 capsules just gives a clear-headed feeling.