My wife started at 5mg for a week and a half and last night I bumped it to 7.5mg. 5mg really knocked her out and so did the 7.5mg last night. She has said her sleep is incredible and she's not tired throughout the day. She has not experienced any water weight gain either which is a plus for a woman. I suggest starting with 5 mg and Go from there to see how she reacts. Can't really tell you and performance benefits yet because she hasn't be able to be consistent in the gym as of yet.