I used to take two pills a day at 150mg each which is what was recomended on the bottle. GSE is supposed to be great for Cardio output and organs like the lungs and heart. I have never heard of sides with this product. I have also not heard about its overall benefit to support hair growth. I was taking to many things so I dropped it in favor of Green Tea. I did notice I seemed to have allot more endurance at the gym when doing cardio work.