You can take either.. I usually take two twice a day. Two at breakfast and two at lunch. When I first started taking them, I wanted them to last longer, so I would only take 1 twice a day. I saw results better with 2 twice a day..
I got this for organizing my vitamins through the day. I labeled each section with the time of day I should take it for the ADWL. Mt MRC6 has its own section as does my EFAs. I just refill the sections as needed. I got mine at CVS for $7.
I have similar pill containers that are stackable, I found them for a couple bucks at the container store and I have 7 days worth since they were so cheap!