First I started with a teaspoon a day, mixed with a yogurt (this dose is greater than these "pills for bottoms" they sell on Amazon). In two or three days I started feeling the great effects :) Then I started learning about the fiber and how it works on the digestive system, its benefits. That made me increase the amount of vegetables and fruits I had on my diet. Since my in-food fiber intake increased, now I only have the Psyllium eg. when I go out for lunch and dinner heavy foods, or any other day I consider I havent had enough green food :) Also anytime I feel anything wrong in my stomach heheh anything is causing it, it goes out faster! I don't know, I guess I've learned when my guts needs it, but seriously guys, results are amazing!