In most of the supplement world, dosing mistakes are annoying. In 7-OH, they are significant. This post is the dosing basics every first-time buyer should read before their first tablet — it takes five minutes and it matters.
The single most important number: milligrams per unit
Forget pack names for a moment. Your dose is the milligrams of 7-OH in what you actually chew. Our range, per unit: 180mg packs have 60mg tablets, 250mg and 750mg packs have 50mg tablets, 300mg packs have 10mg tablets, 400mg bars have 100mg bars, and 1000mg packs have 125mg tablets. A 10mg tablet broken in quarters is a 2.5mg piece — which is a meaningful first dose.
The first-dose rule
Start with the smallest comfortable fraction of one tablet at the lowest strength — for most people, a quarter of one 180mg-range tablet. Then wait a full day before considering more. “It hasn’t kicked in yet” is a feeling, not a measurement; effects arrive on a 15–45 minute window and build from there. The onset & duration guide has the full timing picture, and Start Low, Go Slow is the step-by-step version of this rule.
The re-dose rule
Never re-dose to “top up” before the first dose has fully expressed itself. At high doses this is where most bad days come from. If you need the decision framed simply: when in doubt, wait — an hour of waiting is a small price, a doubled dose is not.
Building a repeatable routine
Once you know your range, consistency is the goal: same fraction, same time of day, same conditions (food, sleep, stress). Write your dose down for the first week. And treat strength changes as events, not habits — the strength ladder post covers the discipline of stepping up (and the underrated discipline of stepping down).
What dosing is not
It is not a race, it is not a test of tolerance, and it is not something to do on days when sleep, stress or other substances are in the mix. The responsible use guide covers the broader habits, and the side effects guide covers what normal looks like versus what should make you stop. When you are ready, the range starts at the 180mg entry point.