Take one capsule daily with water, ideally in the morning with or after breakfast, or at least 30 minutes before sun exposure. If outdoors for longer than 4 hours, take a second capsule. Do not exceed the recommended daily dose. These capsules do not replace sunscreen, always use together with a high-factor topical sunscreen such as Heliocare 360° Gel Oil-Free SPF 50 for optimum protection.