Hi Jas
I have been asking similar questions so here's what I have found out (someone with experience may have better advice though!!):
- i think you just buy the capsules that come in a vitamin bottle
- i have had blackmores recommended to me
- i think it is best to swallow and insert.
- you insert as far as you can (overnight) and wear a pad as they can leak!!!

hope that helps - good luck and let me know how you get along with it!!!