Start with 500mg once daily for the first week to minimise GI side effects, then increase to 500mg with each main meal (1000–1500mg total daily, split across 2–3 meals). Taking with food maximises effectiveness and reduces stomach upset. Consistency is essential — berberine has a short half-life, so split dosing works better than one large dose.

Take 1g (1000mg) with a large glass of water (at least 250ml) 30–60 minutes before each main meal. Start with one dose daily and build up to 3g/day (3 doses) over 1–2 weeks to let your gut adapt. This is critical: glucomannan MUST be taken with adequate water or it can cause oesophageal obstruction. Never take it dry.

Take 500–1000mg daily with breakfast or before exercise (the caffeine means avoid evening doses). Choose products standardised to 50%+ EGCG for consistent potency. Take with food to reduce nausea. If you're sensitive to caffeine, look for decaffeinated versions — they retain the fat-burning EGCG without the stimulant effect.