How much Vitamin B and C should I take and when?

Hi Dan

1000 mg of C is fine. Only side effect would possibly be a bit of the runs, which could cause mild stomach upset, so this could be your issue. Solve this by taking 500mg twice daily - am and pm.

Vitamin B isn't one vitamin, its a class of vitamins - there's B1, 2, 3, 5, 6, 7, 9, 12. Only B6 and B12 are usually called by their numerical name. The others go by thiamin, niacin, etc... You've probably got a "B complex" vitamin, which will have anywhere from about 50% of each B vitamin up to several thousand percent of the requirement for some of the others.

The one that turns your pee yellow is riboflavin (vitamin B2).

Some brands overdo it a bit but usually they keep the formulas within the range that is unlikely to cause you any trouble.

As a rule of thumb, if you have a very good diet and you eat lots of fruit, vegetables, meat, fish, etc, then you can just take your C and B vitamin (or a "multi" that contains all of the vitamins and minerals) every other day. If your diet is poor, you should take a full multi-vitamin/mineral supplement daily. Obviously, getting most of your nutrients from a good diet has several advantages over taking a multi, so don't eat less good food just because you take a multi or you'll end up less healthy.