Some multivitamins offer minimum amounts (just 100% of rda) of B vitamins,and others already boost Bs. "B-50" is a good safe amount of B's and includes 50mg of most b's....except folate is usually 400mcg and maybe 500mcgs of B12.
You don't want more than a total of 100mg of B6 or more than a total of 800mcg in folate. Most people don't need more than 50mg of B6 anyway unless there is a special need. Too little or too much B6 can cause problems with neuropathy. There is some evidence that taking B6 in amounts higher than 200mg for an extended period of time can cause neuropathy, so keeping it under 100mg is being safe in that regard.
Quote:
From the PDR:
The Food and Nutrition Board of the Institute of Medicine of the U.S. National Academy of Sciences has concluded that reports and studies showing sensory neuropathy at doses of pyridoxine less than 200 milligrams/day are weak and inconsistent, with the weight of evidence indicating that sensory neuropathy is unlikely to occur in adults taking pyridoxine at doses less than 500 milligrams/day."
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So... check your multivitamin. If it is offering you 50mg of most Bs, then that should be sufficient, and then just take the extra B12. If your multivitamin only offers 100% of RDA, then you want an additional B-complex.