When I first bought this, I did research mainly on the benefits of taking it, but I didn't really look into the best way to have it - which is after having any form of carbs in a meal/snack. L-carnitine works best with carbs in your system to accelerate the fat burning process, compared to a fasted system, where its usage would be pretty much wasted. Try it this way, and you will maximize your results! I prefer the capsules over the powder because the powder gets clumpy and smells...like fish. The capsules are a one and done. They are pretty big if you don't have a problem taking sizable pills, you'd be good. All in all, this is a pretty good buy and lasts your a while!