You might want to read about the difference between the RDAs (recommended daily allowances) and ODI's (Optimum Daily Intake). The RDAs are floors...bare minimums to avoid diseases and do not take into account factors which pertain to your individuality like exercise level, overall health, etc. Generally, you should check out fat soluble vs. water soluble for vitamins and look to toxicity levels thereafter. That gives you a much more realistic picture in terms of trying to evaluate what is best for you.
With the B-Complex vitamin, I've been taking one for 11 years. I would not be without it and I think of it as a particularized multivitamin for my hair, skin and nails. Strength and healthy growth to the max.
~Jade~
P.S. I take 50mg a.m. and 50mg p.m....100mg daily. I take the Puritan's Pride brand...better absorption than Solgar which is saying a tremendous thing 'cause I took Solgar for years. Great price, too!