The typical dose for Betaine is 1-6g daily depending on your goal, 1g being for general health and 6g for athletic performance. Consistency matters more than timing when taking as effects build gradually over weeks. Side effects are rare but can possibly cause nausea or bloating if taken on an empty stomach, always stay hydrated if you are taking. Consult with a doctor before taking if you have kidney disease, high cholesterol or are taking homocysteine-lowering meds.