I started with their dosage but moved up based on how it affected me. I'm a pretty big guy, so I may need a larger dose than someone smaller than me....not sure if size effects it or just individual tolerances so your mileage may vary. Just try it out and find a sweet spot for you.
As far as how I take them, I just pop em in my mouth and wash em down with water. I usually have some coffee on hand to drink after I take em....the caffeine ups the response up for me and CD was the one who suggested me try that.....if you're not still sensitive to it. At first off the drug/supplement, it would make my anxiety and insomnia bad.