The dose is two per day. I generally take one in the evening after I workout to help wind down, and then one right before bed. I have found that I am sleeping more soundly most nights. I do not think that it does anything for pain relief, but I really do not have chronic pain of any kind (at least not so far) so I cannot say how it does or does not help with that. I did wrench my back about a week and a half ago and I did not notice that this really helped with that pain level. But as a supplement to help relax, I do think this works well and the gummies taste very good.
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