I have been taking fenugreek for the last 2 months (lo is 5 mo) and I just take about 4-6 a day every day. If my supply seems low, then I take a couple more. I work full time, so I primarily have to pump. Recently, my lo had a growth spurt, and is now eating about 40-42 oz a day, I was having trouble keeping up, so I increased my fenugreek, and started pumping every 2 hours for a couple of days, and it made a world of difference! I even have extra milk now! it's awesome. And yes, I am always thirsty!!! And during this last growth spurt, I guess because I was producing so much extra, I was also very very hungry, and lost 2 pounds!!!