> ... hard to get adequate B vitamins from a vegetarian diet
in particular, B12
OTOH, a quantity of other B vitamins can be made for us, in the gut, by intestinal flora as byproducts of their work on the food we've ingested. and properly prepared whole grain products can be a direct source of some b-vitamins (e.g. maize prepared with lime https://en.wikipedia.org/wiki/Nixtamalization)
a reasonably large supply of B12 can be stored in the liver for future use by the body during lean times (perhaps multiple years' worth).
in particular, B12
OTOH, a quantity of other B vitamins can be made for us, in the gut, by intestinal flora as byproducts of their work on the food we've ingested. and properly prepared whole grain products can be a direct source of some b-vitamins (e.g. maize prepared with lime https://en.wikipedia.org/wiki/Nixtamalization)
a reasonably large supply of B12 can be stored in the liver for future use by the body during lean times (perhaps multiple years' worth).