Hi Alcenaia,
I take the 1mg pills. I take 2 pills after breakfast, and 2 pills after eating later in the day. The bottle says to take 1 to 5 daily for adults. I also take Super B Complex (which has only 3.8mcg) and a multi vitamin. I was experiencing headaches at first, but I started with only a couple 1mg Biotin pills per day and slowly worked my way to 4. I no longer have the headaches. HTH!
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