You can buy a B-complex as either a B100 or a B50 supplement.
For a man - get the B100.
For a female - get the B50.
B-vitamins are water soluble so there is no risk of developing toxicity symptoms from over dosing on them. B-vitamins are very important for energy production. I would take the B-complex with your pre-workout meal each day. On rest days, take it with breakfast.
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