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Most users settle at 200 mcg
Starting with one small apple slice per day and assessing your tolerance over three to five days helps identify your individual threshold
While you can supplement with a bit more than this (many supplements have 15 to 30 mg), you should not exceed the tolerable upper intake of 40 mg per day from food and supplements combined, unless supervised by a doctor
This allows more water to be absorbed from the stool, making it harder
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