The B vitamins are important primarily for your body’s energy metabolism, which in turn enables all your body’s functions to work well. And because they are water soluble, your kidneys will excrete any excess and they will not build up to toxic levels like the fat-soluble vitamins can, so you do not need to be concerned about taking too much of these nutrients, only too little. A crude indicator that you’re getting adequate B’s is when your urine is consistently bright yellow — that color comes from Riboflavin, Vitamin B2.
You should take the recommended dose of one tablet daily.