I usually take 1 RALA per 50 grams of carbs but I am not sure of the biotin. I had the 600 mcg caps and took 2 with the RALA but I recently got the 5 gram caps and take 1 of those and **** that stuff works. I am just not sure if the 5 gram capsules is too much. Also, the RALA and biotin are before every carb meal, not just pwo and ppwo, right. Thanks.