I eat a lot of the stuff IN my food, salad or raw sliced vegetables every day with vinegar, spices and some olive oil (rather than oil based dressing I guess mine is vinegar based) also add to almost all stirfry bowls. I used it at first to substitute for "salty" as my BP was high but later on when it came down on account of weight loss and eating different I contiue to go thru about a gallon every 2 months or so. I few oz a day I guess...