For vegans and vegetarians trying to live a healthy lifestyle, nutrition advice can often be confusing. Learning which foods are rich in what nutrients, deciphering the impact of plant-based sources; and establishing whether artificial replacements are really up to scratch is not straightforward.
Dissecting the science of supplements can make it easier, however. Here, The National speaks to a range of experts to understand the why, when and how of taking supplements for vegetarians and vegans.
Take a blood test to understand deficiencies
“Before taking any dietary or food supplement, we should do blood tests to check the status of vitamins and minerals in the blood,” recommends Dana Al-Hamwi, a medical doctor and clinical dietitian. Her advice is echoed by other experts.
Consuming pills or powders of nutrients you are not deficient in is, at best, a waste of money and, at worst, harmful. While it is advisable to speak to a doctor if you're experiencing any symptoms (extreme tiredness can be linked to vitamin B12 deficiencies, for example, while a protein deficiency can lead to an overactive appetite), a more preventive approach includes self-opting for a blood test, says Al-Hamwi.
Seeking out personalised supplement services is one way to do so. Bioniq, a London-founded supplement company available across the UAE, for example, creates tailor-made capsules and powers after conducting a blood test, moving away from the blanket approach.
Nutritionist Oliver Motisi, Bioniq's chief product officer, explains: “When it comes to supplements, it is always best to take a personalised approach to determine if and what supplements are necessary for your specific needs. This is to ensure supplements are appropriate for you and can be taken in combination, and will not interact with any prescribed medication.”
Motisi says it is possible to be perfectly healthy with a well-planned vegetarian or vegan diet, but he explains: “The impact of nutrient deficiencies can vary depending on the individual's health status and ability to absorb and utilise nutrients.”
Dr Santy Antony Pottokaran, general practitioner at Aster Clinic, adds: “Factors such as age, gender, health status and activity level can influence nutrient requirements.”
How to spot high-quality supplements
Finding out precisely about deficiencies is just the first conundrum. The next is researching where to top up. Dr Pottokaran suggests: “Aim for a balanced approach that emphasises whole foods and incorporates a wide variety to ensure you're getting a broad spectrum of nutrients while using supplements strategically.”
By strategically, she means sourcing worthy replacements but acknowledges that the number of vitamin and supplement brands on the market makes that difficult. “Identifying high-quality supplements can be challenging,” she says.
Although it requires a considerable amount of research, she recommends looking for third-party testing and certification (these will have a certification stamp displayed on the label); reading the label carefully; checking the source of ingredients (which can determine whether they are sourced from foods or made in a lab); researching the manufacturer, considering their form (powder, liquids or solids, which can impact absorption) and bioavailability (the amount of the nutrient that has an active effect); and finally consulting healthcare professionals if still unsure.
For many vegetarians and vegans who are looking for supplementation, however, avoiding processed foods altogether can be difficult. Besides certain nutrients being impossible to source from plant-based foods (vitamin B12) or not reaching the recommended amount while steering clear from meat (iron), there's the element of convenience and price point to consider, too.
In which case, does the need to top-up nutrients trump any avoidance of ultra-processed foods? In a word – yes, says Dr Pottokaran. While the conversation is nuanced, “the priority is to meet all vitamin requirements for optimal health”.
Take protein as an example. It is a common nutrient supplemented by many through powders, shakes and confectionery-like bars. “Supplements like protein shakes can still be recommended for vegans, even if they contain elements that are considered ultra-processed,” she says.
While ultra-processed foods over time (and as a mainstay in any diet) can and do have detrimental effects, experts say deficiencies can cause more severe and immediate illnesses.
The same goes for fortified foods. They may not be the first choice of vitamin resources, but Dr Al-Hamwi says they should not be ruled out as a method of adding nutrients to our diets. “For vegetarians and people on a vegan diet, it's essential to include fortified food to their daily diet, and they should read into the nutrition facts of the products before purchasing to choose the correct healthy fortified products,” she says.
Common vitamin and mineral deficiencies
Whether at the blood-testing stage or sussing out the supplements, experts suggests being mindful of the following nutrients when following a diet that is primarily plant-based.
B12: As this vitamin is found in meat, poultry and eggs, people on vegetarian or vegan diets usually suffer from symptoms of B12 deficiency. “Vitamin B12 is essential for body metabolism and helps reduce blood cell formation and anaemia prevention,” says Dr Al-Hamwi. “It also supports bone health and helps in preventing osteoporosis; moreover, vitamin B12 is important for the nervous system and helps in improving mood and reducing depression symptoms.”
Vegetarians can source B12, but experts say vegans need supplements, and IV and B12 shots are also available when speaking to a medical professional.
Iron: Plenty of plant-based foods are sources of iron – beans, lentils, tofu, and spinach are good examples – but nutrients from different sources can affect the body differently. “Iron in plant sources is in a form (non-heme iron) that is not as readily absorbed as the heme iron found in animal products,” explains Motisi. “Pairing plant-based sources of iron with vitamin C-rich foods can enhance absorption.”
Experts say those with iron deficiencies may experience symptoms such as unexplained fatigue, rapid heartbeat, brittle hair and nails, and a pale complexion.
Omega-3: While fish might be the first thing that comes to mind when considering omega-3-rich foods, experts say there are plenty of plant sources too, including many nuts and seeds, such as walnuts and chia seeds.
Whether opting for a supplement or plant-based source, Chagoury warns: “Omega-3 fatty acids from plant sources like flaxseeds need to be converted to active forms, so including foods that support this conversion, like those rich in vitamin B6 and zinc, can be helpful. Omega-3 fatty acids, particularly EPA and DHA from algal oil supplements, are essential for heart and brain health.”
Omega-3 aids many functions in the heart, blood vessels, lungs and immune system.
Calcium and vitamin D: Dairy products are a key source of calcium, meaning abstaining vegans may be more prone to deficiencies. “A calcium deficiency can have significant long-term consequences on our bone health and increases the risk of developing osteoporosis,” says Motisi.
Plant-based foods rich include tofu, broccoli, kale, sweet potatoes, okra and fortified plant milks. However, experts stress that consuming calcium-rich food or supplements alongside other ingredients is advisable to aid absorption.
Chagoury explains: “Vitamin D aids in calcium absorption, so ensuring adequate vitamin D through sunlight and fortified food supplements is important.”
While vitamin D is a common deficiency, excessive intake can be harmful too, causing “side effects such as dehydration, seizures, coma and even death”, warns Motosi. “This is because it leads to dangerously high levels of blood calcium called hypercalcaemia. While calcium and vitamin D can be taken safely together, this interplay does highlight how we should be careful.”
Zinc: “It supports immune function and cellular metabolism, but is often lower in plant-based diets,” says Chagoury. Foods such as whole grains, tempeh, legumes, tofu and dairy products are sources of zinc.
Deficiencies can produce symptoms such as eczema-like skin texture, hair loss, being more prone to infections and longer wound-healing windows.
Protein: Proteins are the building blocks of muscles, and ample consumption is essential for muscle building and long-term health. Experts say those not meeting the daily recommended allowance may notice skin, hair and nail issues, and may experience an enhanced appetite.
“For protein, plant-based supplements like pea, hemp or soy protein powders are effective alternatives,” says Chagoury. “When selecting protein supplements, look for ones with a complete amino acid profile and minimal additives.”
Business Insights
- As per the document, there are six filing options, including choosing to report on a realisation basis and transitional rules for pre-tax period gains or losses.
- SMEs with revenue below Dh3 million per annum can opt for transitional relief until 2026, treating them as having no taxable income.
- Larger entities have specific provisions for asset and liability movements, business restructuring, and handling foreign permanent establishments.
The Kingfisher Secret
Anonymous, Penguin Books
The specs: 2018 Jaguar E-Pace First Edition
Price, base / as tested: Dh186,480 / Dh252,735
Engine: 2.0-litre four-cylinder
Power: 246hp @ 5,500rpm
Torque: 365Nm @ 1,200rpm
Transmission: Nine-speed automatic
Fuel consumption, combined: 7.7L / 100km
The bio:
Favourite film:
Declan: It was The Commitments but now it’s Bohemian Rhapsody.
Heidi: The Long Kiss Goodnight.
Favourite holiday destination:
Declan: Las Vegas but I also love getting home to Ireland and seeing everyone back home.
Heidi: Australia but my dream destination would be to go to Cuba.
Favourite pastime:
Declan: I love brunching and socializing. Just basically having the craic.
Heidi: Paddleboarding and swimming.
Personal motto:
Declan: Take chances.
Heidi: Live, love, laugh and have no regrets.
Brief scores:
Newcastle United 1
Perez 23'
Wolverhampton Rovers 2
Jota 17', Doherty 90' 4
Red cards: Yedlin 57'
Man of the Match: Diogo Jota (Wolves)
Huroob Ezterari
Director: Ahmed Moussa
Starring: Ahmed El Sakka, Amir Karara, Ghada Adel and Moustafa Mohammed
Three stars
The%20specs
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Springtime in a Broken Mirror,
Mario Benedetti, Penguin Modern Classics
Oppenheimer
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Company profile
Company name: Nestrom
Started: 2017
Co-founders: Yousef Wadi, Kanaan Manasrah and Shadi Shalabi
Based: Jordan
Sector: Technology
Initial investment: Close to $100,000
Investors: Propeller, 500 Startups, Wamda Capital, Agrimatico, Techstars and some angel investors
NO OTHER LAND
Director: Basel Adra, Yuval Abraham, Rachel Szor, Hamdan Ballal
Stars: Basel Adra, Yuval Abraham
Rating: 3.5/5
SEMI-FINAL
Monterrey 1
Funes Mori (14)
Liverpool 2
Keita (11), Firmino (90 1)
Results
Ashraf Ghani 50.64 per cent
Abdullah Abdullah 39.52 per cent
Gulbuddin Hekmatyar 3.85 per cent
Rahmatullah Nabil 1.8 per cent
Zombieland: Double Tap
Director: Ruben Fleischer
Stars: Woody Harrelson, Jesse Eisenberg, Emma Stone
Four out of five stars
Who's who in Yemen conflict
Houthis: Iran-backed rebels who occupy Sanaa and run unrecognised government
Yemeni government: Exiled government in Aden led by eight-member Presidential Leadership Council
Southern Transitional Council: Faction in Yemeni government that seeks autonomy for the south
Habrish 'rebels': Tribal-backed forces feuding with STC over control of oil in government territory
Match info
Bournemouth 1 (King 45 1')
Arsenal 2 (Lerma 30' og, Aubameyang 67')
Man of the Match: Sead Kolasinac (Arsenal)
Trump v Khan
2016: Feud begins after Khan criticised Trump’s proposed Muslim travel ban to US
2017: Trump criticises Khan’s ‘no reason to be alarmed’ response to London Bridge terror attacks
2019: Trump calls Khan a “stone cold loser” before first state visit
2019: Trump tweets about “Khan’s Londonistan”, calling him “a national disgrace”
2022: Khan’s office attributes rise in Islamophobic abuse against the major to hostility stoked during Trump’s presidency
July 2025 During a golfing trip to Scotland, Trump calls Khan “a nasty person”
Sept 2025 Trump blames Khan for London’s “stabbings and the dirt and the filth”.
Dec 2025 Trump suggests migrants got Khan elected, calls him a “horrible, vicious, disgusting mayor”
SUNDAY'S ABU DHABI T10 MATCHES
Northern Warriors v Team Abu Dhabi, 3.30pm
Bangla Tigers v Karnataka Tuskers, 5.45pm
Qalandars v Maratha Arabians, 8pm
RESULTS
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Muslim Council of Elders condemns terrorism on religious sites
The Muslim Council of Elders has strongly condemned the criminal attacks on religious sites in Britain.
It firmly rejected “acts of terrorism, which constitute a flagrant violation of the sanctity of houses of worship”.
“Attacking places of worship is a form of terrorism and extremism that threatens peace and stability within societies,” it said.
The council also warned against the rise of hate speech, racism, extremism and Islamophobia. It urged the international community to join efforts to promote tolerance and peaceful coexistence.
Tickets
Tickets start at Dh100 for adults, while children can enter free on the opening day. For more information, visit www.mubadalawtc.com.
Essentials
The flights
Whether you trek after mountain gorillas in Rwanda, Uganda or the Congo, the most convenient international airport is in Rwanda’s capital city, Kigali. There are direct flights from Dubai a couple of days a week with RwandAir. Otherwise, an indirect route is available via Nairobi with Kenya Airways. Flydubai flies to Kinshasa in the Democratic Republic of Congo, via Entebbe in Uganda. Expect to pay from US$350 (Dh1,286) return, including taxes.
The tours
Superb ape-watching tours that take in all three gorilla countries mentioned above are run by Natural World Safaris. In September, the company will be operating a unique Ugandan ape safari guided by well-known primatologist Ben Garrod.
In the Democratic Republic of Congo, local operator Kivu Travel can organise pretty much any kind of safari throughout the Virunga National Park and elsewhere in eastern Congo.
info-box
COMPANY PROFILE
Company name: Happy Tenant
Started: January 2019
Co-founders: Joe Moufarrej and Umar Rana
Based: Dubai
Sector: Technology, real-estate
Initial investment: Dh2.5 million
Investors: Self-funded
Total customers: 4,000
Ferrari 12Cilindri specs
Engine: naturally aspirated 6.5-liter V12
Power: 819hp
Torque: 678Nm at 7,250rpm
Price: From Dh1,700,000
Available: Now
VEZEETA PROFILE
Date started: 2012
Founder: Amir Barsoum
Based: Dubai, UAE
Sector: HealthTech / MedTech
Size: 300 employees
Funding: $22.6 million (as of September 2018)
Investors: Technology Development Fund, Silicon Badia, Beco Capital, Vostok New Ventures, Endeavour Catalyst, Crescent Enterprises’ CE-Ventures, Saudi Technology Ventures and IFC
The National's picks
4.35pm: Tilal Al Khalediah
5.10pm: Continous
5.45pm: Raging Torrent
6.20pm: West Acre
7pm: Flood Zone
7.40pm: Straight No Chaser
8.15pm: Romantic Warrior
8.50pm: Calandogan
9.30pm: Forever Young
Ten tax points to be aware of in 2026
1. Domestic VAT refund amendments: request your refund within five years
If a business does not apply for the refund on time, they lose their credit.
2. E-invoicing in the UAE
Businesses should continue preparing for the implementation of e-invoicing in the UAE, with 2026 a preparation and transition period ahead of phased mandatory adoption.
3. More tax audits
Tax authorities are increasingly using data already available across multiple filings to identify audit risks.
4. More beneficial VAT and excise tax penalty regime
Tax disputes are expected to become more frequent and more structured, with clearer administrative objection and appeal processes. The UAE has adopted a new penalty regime for VAT and excise disputes, which now mirrors the penalty regime for corporate tax.
5. Greater emphasis on statutory audit
There is a greater need for the accuracy of financial statements. The International Financial Reporting Standards standards need to be strictly adhered to and, as a result, the quality of the audits will need to increase.
6. Further transfer pricing enforcement
Transfer pricing enforcement, which refers to the practice of establishing prices for internal transactions between related entities, is expected to broaden in scope. The UAE will shortly open the possibility to negotiate advance pricing agreements, or essentially rulings for transfer pricing purposes.
7. Limited time periods for audits
Recent amendments also introduce a default five-year limitation period for tax audits and assessments, subject to specific statutory exceptions. While the standard audit and assessment period is five years, this may be extended to up to 15 years in cases involving fraud or tax evasion.
8. Pillar 2 implementation
Many multinational groups will begin to feel the practical effect of the Domestic Minimum Top-Up Tax (DMTT), the UAE's implementation of the OECD’s global minimum tax under Pillar 2. While the rules apply for financial years starting on or after January 1, 2025, it is 2026 that marks the transition to an operational phase.
9. Reduced compliance obligations for imported goods and services
Businesses that apply the reverse-charge mechanism for VAT purposes in the UAE may benefit from reduced compliance obligations.
10. Substance and CbC reporting focus
Tax authorities are expected to continue strengthening the enforcement of economic substance and Country-by-Country (CbC) reporting frameworks. In the UAE, these regimes are increasingly being used as risk-assessment tools, providing tax authorities with a comprehensive view of multinational groups’ global footprints and enabling them to assess whether profits are aligned with real economic activity.
Contributed by Thomas Vanhee and Hend Rashwan, Aurifer
COMPANY%20PROFILE
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Results
Stage 4
1. Dylan Groenewegen (NED) Jumbo-Visma 04:16:13
2. Gaviria (COL) UAE Team Emirates
3. Pascal Ackermann (GER) Bora-Hansgrohe
4. Sam Bennett (IRL) Deceuninck-QuickStep
5. Caleb Ewan (AUS) Lotto Soudal
General Classification:
1. Adam Yates (GBR) Mitchelton-Scott 16:46:15
2. Tadej Pogacar (SLO) UAE Team Emirates 0:01:07
3. Alexey Lutsenko (KAZ) Astana Pro Team 0:01:35
4. David Gaudu (FRA) Groupama-FDJ 0:01:40
5. Rafal Majka (POL) Bora-Hansgrohe
The burning issue
The internal combustion engine is facing a watershed moment – major manufacturer Volvo is to stop producing petroleum-powered vehicles by 2021 and countries in Europe, including the UK, have vowed to ban their sale before 2040. The National takes a look at the story of one of the most successful technologies of the last 100 years and how it has impacted life in the UAE.
Read part four: an affection for classic cars lives on
Read part three: the age of the electric vehicle begins
Read part one: how cars came to the UAE
PREMIER LEAGUE FIXTURES
Tuesday (UAE kick-off times)
Leicester City v Brighton (9pm)
Tottenham Hotspur v West Ham United (11.15pm)
Wednesday
Manchester United v Sheffield United (9pm)
Newcastle United v Aston Villa (9pm)
Norwich City v Everton (9pm)
Wolves v Bournemouth (9pm)
Liverpool v Crystal Palace (11.15pm)
Thursday
Burnley v Watford (9pm)
Southampton v Arsenal (9pm)
Chelsea v Manchester City (11.15pm)
TEACHERS' PAY - WHAT YOU NEED TO KNOW
Pay varies significantly depending on the school, its rating and the curriculum. Here's a rough guide as of January 2021:
- top end schools tend to pay Dh16,000-17,000 a month - plus a monthly housing allowance of up to Dh6,000. These tend to be British curriculum schools rated 'outstanding' or 'very good', followed by American schools
- average salary across curriculums and skill levels is about Dh10,000, recruiters say
- it is becoming more common for schools to provide accommodation, sometimes in an apartment block with other teachers, rather than hand teachers a cash housing allowance
- some strong performing schools have cut back on salaries since the pandemic began, sometimes offering Dh16,000 including the housing allowance, which reflects the slump in rental costs, and sheer demand for jobs
- maths and science teachers are most in demand and some schools will pay up to Dh3,000 more than other teachers in recognition of their technical skills
- at the other end of the market, teachers in some Indian schools, where fees are lower and competition among applicants is intense, can be paid as low as Dh3,000 per month
- in Indian schools, it has also become common for teachers to share residential accommodation, living in a block with colleagues
Mobile phone packages comparison
Know before you go
- Jebel Akhdar is a two-hour drive from Muscat airport or a six-hour drive from Dubai. It’s impossible to visit by car unless you have a 4x4. Phone ahead to the hotel to arrange a transfer.
- If you’re driving, make sure your insurance covers Oman.
- By air: Budget airlines Air Arabia, Flydubai and SalamAir offer direct routes to Muscat from the UAE.
- Tourists from the Emirates (UAE nationals not included) must apply for an Omani visa online before arrival at evisa.rop.gov.om. The process typically takes several days.
- Flash floods are probable due to the terrain and a lack of drainage. Always check the weather before venturing into any canyons or other remote areas and identify a plan of escape that includes high ground, shelter and parking where your car won’t be overtaken by sudden downpours.
Feeding the thousands for iftar
Six industrial scale vats of 500litres each are used to cook the kanji or broth
Each vat contains kanji or porridge to feed 1,000 people
The rice porridge is poured into a 500ml plastic box
350 plastic tubs are placed in one container trolley
Each aluminium container trolley weighing 300kg is unloaded by a small crane fitted on a truck
WOMAN AND CHILD
Director: Saeed Roustaee
Starring: Parinaz Izadyar, Payman Maadi
Rating: 4/5
