As you can read from my other reviews, this is my favorite company for supplements. I always buy Solgar which is my 1st choice. However, you need to take this with vitamin C for better absorption and need to take one capsule twice daily preferably with food and distance them about 6-8 hours apart because they are water soluble and that's why after you take one capsule, a few hours later when you go to restroom, you will see your urine come out as yellow because that's the B-Complex coming out of your system! B-Complex with Vit. C is excellent for stress and your nervous system. However, since they are water soluble, it's best to take two of the 50 mg caps rather than taking one higher like 100 mg caps or tablet as long as you take them about 6-8 hours apart and do not take more than 100 mg of B-Complex daily because A) You don't need that much and B) Too much of certain B vitamins like B-6 can be bad for you over 100 mg dosage. B-Complex however has been known to increase your appetite so I would recommend taking them right after you have eaten your food if you don't want to gain weight but for those who want to gain weight, by all means take them about 30-45 minutes before you eat as they increase your appetite. B-Complex also doesn't smell all that great and that's why I prefer to take it in the capsule form rather than the tablets. They also absorb better in capsule form rather than tablets. B-Complex also taken with Vit. C helps absorption of other nutrients specially amino acids and protein so for bodybuilding, it's a must.