The ones I have are 25mg capsules. I have tried everything from 25mg to 100mg and it seems 75mg is the best, higher doesn't seem to make much of a difference. Lotus recommended 30mg twice a day but that was about the cream. So doing 50mg or 75mg hits close enough.

Make sure its micronised version, I'm not sure about the difference in absorbtion, but micronised one is guaranteed to absorb. The one I use has very fine powder, when mixed with the creams and oils, it just disappears in there. Nothing left in the morning so it absorbs really well. Micronised one should pass skin barrier on its own, but aiding it with something wont hurt. I've talked about this in quite some detail in my thread and Lotus has info on this stuff as well.