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.”
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
How being social media savvy can improve your well being
Next time when procastinating online remember that you can save thousands on paying for a personal trainer and a gym membership simply by watching YouTube videos and keeping up with the latest health tips and trends.
As social media apps are becoming more and more consumed by health experts and nutritionists who are using it to awareness and encourage patients to engage in physical activity.
Elizabeth Watson, a personal trainer from Stay Fit gym in Abu Dhabi suggests that “individuals can use social media as a means of keeping fit, there are a lot of great exercises you can do and train from experts at home just by watching videos on YouTube”.
Norlyn Torrena, a clinical nutritionist from Burjeel Hospital advises her clients to be more technologically active “most of my clients are so engaged with their phones that I advise them to download applications that offer health related services”.
Torrena said that “most people believe that dieting and keeping fit is boring”.
However, by using social media apps keeping fit means that people are “modern and are kept up to date with the latest heath tips and trends”.
“It can be a guide to a healthy lifestyle and exercise if used in the correct way, so I really encourage my clients to download health applications” said Mrs Torrena.
People can also connect with each other and exchange “tips and notes, it’s extremely healthy and fun”.
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The%C2%A0specs%20
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Generation Start-up: Awok company profile
Started: 2013
Founder: Ulugbek Yuldashev
Sector: e-commerce
Size: 600 plus
Stage: still in talks with VCs
Principal Investors: self-financed by founder
Iran's dirty tricks to dodge sanctions
There’s increased scrutiny on the tricks being used to keep commodities flowing to and from blacklisted countries. Here’s a description of how some work.
1 Going Dark
A common method to transport Iranian oil with stealth is to turn off the Automatic Identification System, an electronic device that pinpoints a ship’s location. Known as going dark, a vessel flicks the switch before berthing and typically reappears days later, masking the location of its load or discharge port.
2. Ship-to-Ship Transfers
A first vessel will take its clandestine cargo away from the country in question before transferring it to a waiting ship, all of this happening out of sight. The vessels will then sail in different directions. For about a third of Iranian exports, more than one tanker typically handles a load before it’s delivered to its final destination, analysts say.
3. Fake Destinations
Signaling the wrong destination to load or unload is another technique. Ships that intend to take cargo from Iran may indicate their loading ports in sanction-free places like Iraq. Ships can keep changing their destinations and end up not berthing at any of them.
4. Rebranded Barrels
Iranian barrels can also be rebranded as oil from a nation free from sanctions such as Iraq. The countries share fields along their border and the crude has similar characteristics. Oil from these deposits can be trucked out to another port and documents forged to hide Iran as the origin.
* Bloomberg
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Mercer, the investment consulting arm of US services company Marsh & McLennan, expects its wealth division to at least double its assets under management (AUM) in the Middle East as wealth in the region continues to grow despite economic headwinds, a company official said.
Mercer Wealth, which globally has $160 billion in AUM, plans to boost its AUM in the region to $2-$3bn in the next 2-3 years from the present $1bn, said Yasir AbuShaban, a Dubai-based principal with Mercer Wealth.
“Within the next two to three years, we are looking at reaching $2 to $3 billion as a conservative estimate and we do see an opportunity to do so,” said Mr AbuShaban.
Mercer does not directly make investments, but allocates clients’ money they have discretion to, to professional asset managers. They also provide advice to clients.
“We have buying power. We can negotiate on their (client’s) behalf with asset managers to provide them lower fees than they otherwise would have to get on their own,” he added.
Mercer Wealth’s clients include sovereign wealth funds, family offices, and insurance companies among others.
From its office in Dubai, Mercer also looks after Africa, India and Turkey, where they also see opportunity for growth.
Wealth creation in Middle East and Africa (MEA) grew 8.5 per cent to $8.1 trillion last year from $7.5tn in 2015, higher than last year’s global average of 6 per cent and the second-highest growth in a region after Asia-Pacific which grew 9.9 per cent, according to consultancy Boston Consulting Group (BCG). In the region, where wealth grew just 1.9 per cent in 2015 compared with 2014, a pickup in oil prices has helped in wealth generation.
BCG is forecasting MEA wealth will rise to $12tn by 2021, growing at an annual average of 8 per cent.
Drivers of wealth generation in the region will be split evenly between new wealth creation and growth of performance of existing assets, according to BCG.
Another general trend in the region is clients’ looking for a comprehensive approach to investing, according to Mr AbuShaban.
“Institutional investors or some of the families are seeing a slowdown in the available capital they have to invest and in that sense they are looking at optimizing the way they manage their portfolios and making sure they are not investing haphazardly and different parts of their investment are working together,” said Mr AbuShaban.
Some clients also have a higher appetite for risk, given the low interest-rate environment that does not provide enough yield for some institutional investors. These clients are keen to invest in illiquid assets, such as private equity and infrastructure.
“What we have seen is a desire for higher returns in what has been a low-return environment specifically in various fixed income or bonds,” he said.
“In this environment, we have seen a de facto increase in the risk that clients are taking in things like illiquid investments, private equity investments, infrastructure and private debt, those kind of investments were higher illiquidity results in incrementally higher returns.”
The Abu Dhabi Investment Authority, one of the largest sovereign wealth funds, said in its 2016 report that has gradually increased its exposure in direct private equity and private credit transactions, mainly in Asian markets and especially in China and India. The authority’s private equity department focused on structured equities owing to “their defensive characteristics.”
THE SPECS
Engine: 1.5-litre
Transmission: 6-speed automatic
Power: 110 horsepower
Torque: 147Nm
Price: From Dh59,700
On sale: now
A MINECRAFT MOVIE
Director: Jared Hess
Starring: Jack Black, Jennifer Coolidge, Jason Momoa
Rating: 3/5
Tightening the screw on rogue recruiters
The UAE overhauled the procedure to recruit housemaids and domestic workers with a law in 2017 to protect low-income labour from being exploited.
Only recruitment companies authorised by the government are permitted as part of Tadbeer, a network of labour ministry-regulated centres.
A contract must be drawn up for domestic workers, the wages and job offer clearly stating the nature of work.
The contract stating the wages, work entailed and accommodation must be sent to the employee in their home country before they depart for the UAE.
The contract will be signed by the employer and employee when the domestic worker arrives in the UAE.
Only recruitment agencies registered with the ministry can undertake recruitment and employment applications for domestic workers.
Penalties for illegal recruitment in the UAE include fines of up to Dh100,000 and imprisonment
But agents not authorised by the government sidestep the law by illegally getting women into the country on visit visas.
DSC Eagles 23 Dubai Hurricanes 36
Eagles
Tries: Bright, O’Driscoll
Cons: Carey 2
Pens: Carey 3
Hurricanes
Tries: Knight 2, Lewis, Finck, Powell, Perry
Cons: Powell 3
Know your Camel lingo
The bairaq is a competition for the best herd of 50 camels, named for the banner its winner takes home
Namoos - a word of congratulations reserved for falconry competitions, camel races and camel pageants. It best translates as 'the pride of victory' - and for competitors, it is priceless
Asayel camels - sleek, short-haired hound-like racers
Majahim - chocolate-brown camels that can grow to weigh two tonnes. They were only valued for milk until camel pageantry took off in the 1990s
Millions Street - the thoroughfare where camels are led and where white 4x4s throng throughout the festival
How to help
Send “thenational” to the following numbers or call the hotline on: 0502955999
2289 – Dh10
2252 – Dh 50
6025 – Dh20
6027 – Dh 100
6026 – Dh 200
%3Cp%3EThe%20Department%20of%20Culture%20and%20Tourism%20-%20Abu%20Dhabi%E2%80%99s%20Arabic%20Language%20Centre%20will%20mark%20International%20Women%E2%80%99s%20Day%20at%20the%20Bologna%20Children's%20Book%20Fair%20with%20the%20Abu%20Dhabi%20Translation%20Conference.%20Prolific%20Emirati%20author%20Noora%20Al%20Shammari%2C%20who%20has%20written%20eight%20books%20that%20%20feature%20in%20the%20Ministry%20of%20Education's%20curriculum%2C%20will%20appear%20in%20a%20session%20on%20Wednesday%20to%20discuss%20the%20challenges%20women%20face%20in%20getting%20their%20works%20translated.%3C%2Fp%3E%0A
Disturbing%20facts%20and%20figures
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Coal Black Mornings
Brett Anderson
Little Brown Book Group
Fanney Khan
Producer: T-Series, Anil Kapoor Productions, ROMP, Prerna Arora
Director: Atul Manjrekar
Cast: Anil Kapoor, Aishwarya Rai, Rajkummar Rao, Pihu Sand
Rating: 2/5
Student Of The Year 2
Director: Punit Malhotra
Stars: Tiger Shroff, Tara Sutaria, Ananya Pandey, Aditya Seal
1.5 stars
How to help
Send “thenational” to the following numbers or call the hotline on: 0502955999
2289 – Dh10
2252 – Dh 50
6025 – Dh20
6027 – Dh 100
6026 – Dh 200
Director: Laxman Utekar
Cast: Vicky Kaushal, Akshaye Khanna, Diana Penty, Vineet Kumar Singh, Rashmika Mandanna
Rating: 1/5
War 2
Director: Ayan Mukerji
Stars: Hrithik Roshan, NTR, Kiara Advani, Ashutosh Rana
Rating: 2/5
Western Region Asia Cup T20 Qualifier
Sun Feb 23 – Thu Feb 27, Al Amerat, Oman
The two finalists advance to the Asia qualifier in Malaysia in August
Group A
Bahrain, Maldives, Oman, Qatar
Group B
UAE, Iran, Kuwait, Saudi Arabia
Star%20Wars%3A%20Ahsoka%20
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'The Woman in the House Across the Street from the Girl in the Window'
Director:Michael Lehmann
Stars:Kristen Bell
Rating: 1/5
THE DETAILS
Solo: A Star Wars Story
Dir: Ron Howard
Starring: Alden Ehrenreich, Emilia Clarke, Woody Harrelson
3/5
SWEET%20TOOTH
%3Cp%3E%3Cstrong%3ECreated%20by%3A%3C%2Fstrong%3E%20Jim%20Mickle%2C%20Beth%20Schwartz%3C%2Fp%3E%0A%3Cp%3E%3Cstrong%3EStars%3A%3C%2Fstrong%3E%20Nonso%20Anozie%2C%20Christian%20Convery%2C%20Adeel%20Akhtar%2C%20Stefania%20LaVie%20Owen%3C%2Fp%3E%0A%3Cp%3E%3Cstrong%3ERating%3A%3C%2Fstrong%3E%203.5%2F5%3C%2Fp%3E%0A
Results
Men's finals
45kg:Duc Le Hoang (VIE) beat Zolfi Amirhossein (IRI) points 29-28. 48kg: Naruephon Chittra (THA) beat Joseph Vanlalhruaia (IND) TKO round 2.
51kg: Sakchai Chamchit (THA) beat Salam Al Suwaid (IRQ) TKO round 1. 54kg: Veerasak Senanue (THA) beat Huynh Hoang Phi (VIE) 30-25.
57kg: Almaz Sarsembekov (KAZ) beat Tak Chuen Suen (MAC) RSC round 3. 60kg: Yerkanat Ospan (KAZ) beat Ibrahim Bilal (UAE) 30-27.
63.5kg: Abil Galiyev (KAZ) beat Nouredine Samir (UAE) 29-28. 67kg: Narin Wonglakhon (THA) beat Mohammed Mardi (UAE) 29-28.
71kg: Amine El Moatassime (UAE) w/o Shaker Al Tekreeti (IRQ). 75kg: Youssef Abboud (LBN) w/o Ayoob Saki (IRI).
81kg: Ilyass Habibali (UAE) beat Khaled Tarraf (LBN) 29-28. 86kg: Ali Takaloo (IRI) beat Emil Umayev (KAZ) 30-27.
91kg: Hamid Reza Kordabadi (IRI) beat Mohamad Osaily (LBN) RSC round 1. 91-plus kg: Mohammadrezapoor Shirmohammad (IRI) beat Abdulla Hasan (IRQ) 30-27.
Women's finals
45kg: Somruethai Siripathum (THA) beat Ha Huu Huynh (VIE) 30-27. 48kg: Thanawan Thongduang (THA) beat Colleen Saddi (PHI) 30-27.
51kg: Wansawang Srila Or (THA) beat Thuy Phuong Trieu (VIE) 29-28. 54kg: Ruchira Wongsriwo (THA) beat Zeinab Khatoun (LBN) 30-26.
57kg: Sara Idriss (LBN) beat Zahra Nasiri Bargh (IRI) 30-27. 60kg: Kaewrudee Kamtakrapoom (THA) beat Sedigheh Hajivand (IRI) TKO round 2.
63.5kg: Nadiya Moghaddam (IRI) w/o Reem Al Issa (JOR).
Sole survivors
- Cecelia Crocker was on board Northwest Airlines Flight 255 in 1987 when it crashed in Detroit, killing 154 people, including her parents and brother. The plane had hit a light pole on take off
- George Lamson Jr, from Minnesota, was on a Galaxy Airlines flight that crashed in Reno in 1985, killing 68 people. His entire seat was launched out of the plane
- Bahia Bakari, then 12, survived when a Yemenia Airways flight crashed near the Comoros in 2009, killing 152. She was found clinging to wreckage after floating in the ocean for 13 hours.
- Jim Polehinke was the co-pilot and sole survivor of a 2006 Comair flight that crashed in Lexington, Kentucky, killing 49.
Wicked
Director: Jon M Chu
Stars: Cynthia Erivo, Ariana Grande, Jonathan Bailey
Game Changer
Director: Shankar
Stars: Ram Charan, Kiara Advani, Anjali, S J Suryah, Jayaram
Rating: 2/5
