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.”
The specs
Price, base / as tested Dh135,000
Engine 1.6L turbo
Gearbox Six speed automatic with manual and sports mode
Power 165hp @ 6,000rpm
Torque 240Nm @ 1,400rpm 0-100kph: 9.2 seconds
Top speed 420 kph (governed)
Fuel economy, combined 35.2L / 100km (est)
Dark Souls: Remastered
Developer: From Software (remaster by QLOC)
Publisher: Namco Bandai
Price: Dh199
Zayed Sustainability Prize
TRAINING FOR TOKYO
A typical week's training for Sebastian, who is competing at the ITU Abu Dhabi World Triathlon on March 8-9:
- Four swim sessions (14km)
- Three bike sessions (200km)
- Four run sessions (45km)
- Two strength and conditioning session (two hours)
- One session therapy session at DISC Dubai
- Two-three hours of stretching and self-maintenance of the body
ITU Abu Dhabi World Triathlon
For more information go to www.abudhabi.triathlon.org.
Coffee: black death or elixir of life?
It is among the greatest health debates of our time; splashed across newspapers with contradicting headlines - is coffee good for you or not?
Depending on what you read, it is either a cancer-causing, sleep-depriving, stomach ulcer-inducing black death or the secret to long life, cutting the chance of stroke, diabetes and cancer.
The latest research - a study of 8,412 people across the UK who each underwent an MRI heart scan - is intended to put to bed (caffeine allowing) conflicting reports of the pros and cons of consumption.
The study, funded by the British Heart Foundation, contradicted previous findings that it stiffens arteries, putting pressure on the heart and increasing the likelihood of a heart attack or stroke, leading to warnings to cut down.
Numerous studies have recognised the benefits of coffee in cutting oral and esophageal cancer, the risk of a stroke and cirrhosis of the liver.
The benefits are often linked to biologically active compounds including caffeine, flavonoids, lignans, and other polyphenols, which benefit the body. These and othetr coffee compounds regulate genes involved in DNA repair, have anti-inflammatory properties and are associated with lower risk of insulin resistance, which is linked to type-2 diabetes.
But as doctors warn, too much of anything is inadvisable. The British Heart Foundation found the heaviest coffee drinkers in the study were most likely to be men who smoked and drank alcohol regularly.
Excessive amounts of coffee also unsettle the stomach causing or contributing to stomach ulcers. It also stains the teeth over time, hampers absorption of minerals and vitamins like zinc and iron.
It also raises blood pressure, which is largely problematic for people with existing conditions.
So the heaviest drinkers of the black stuff - some in the study had up to 25 cups per day - may want to rein it in.
Rory Reynolds
Normcore explained
Something of a fashion anomaly, normcore is essentially a celebration of the unremarkable. The term was first popularised by an article in New York magazine in 2014 and has been dubbed “ugly”, “bland’ and "anti-style" by fashion writers. It’s hallmarks are comfort, a lack of pretentiousness and neutrality – it is a trend for those who would rather not stand out from the crowd. For the most part, the style is unisex, favouring loose silhouettes, thrift-shop threads, baseball caps and boyish trainers. It is important to note that normcore is not synonymous with cheapness or low quality; there are high-fashion brands, including Parisian label Vetements, that specialise in this style. Embraced by fashion-forward street-style stars around the globe, it’s uptake in the UAE has been relatively slow.
Paatal Lok season two
Directors: Avinash Arun, Prosit Roy
Stars: Jaideep Ahlawat, Ishwak Singh, Lc Sekhose, Merenla Imsong
Rating: 4.5/5
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Saturday's schedule at the Abu Dhabi Grand Prix
GP3 race, 12:30pm
Formula 1 final practice, 2pm
Formula 1 qualifying, 5pm
Formula 2 race, 6:40pm
Performance: Sam Smith
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Water waste
In the UAE’s arid climate, small shrubs, bushes and flower beds usually require about six litres of water per square metre, daily. That increases to 12 litres per square metre a day for small trees, and 300 litres for palm trees.
Horticulturists suggest the best time for watering is before 8am or after 6pm, when water won't be dried up by the sun.
A global report published by the Water Resources Institute in August, ranked the UAE 10th out of 164 nations where water supplies are most stretched.
The Emirates is the world’s third largest per capita water consumer after the US and Canada.
ONCE UPON A TIME IN GAZA
Starring: Nader Abd Alhay, Majd Eid, Ramzi Maqdisi
Directors: Tarzan and Arab Nasser
Rating: 4.5/5
Killing of Qassem Suleimani
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UAE currency: the story behind the money in your pockets
Killing of Qassem Suleimani
What can victims do?
Always use only regulated platforms
Stop all transactions and communication on suspicion
Save all evidence (screenshots, chat logs, transaction IDs)
Report to local authorities
Warn others to prevent further harm
Courtesy: Crystal Intelligence
Killing of Qassem Suleimani
Zayed Sustainability Prize
The five pillars of Islam
The five pillars of Islam
1. Fasting
2. Prayer
3. Hajj
4. Shahada
5. Zakat
Understand What Black Is
The Last Poets
(Studio Rockers)
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UAE currency: the story behind the money in your pockets
Key facilities
- Olympic-size swimming pool with a split bulkhead for multi-use configurations, including water polo and 50m/25m training lanes
- Premier League-standard football pitch
- 400m Olympic running track
- NBA-spec basketball court with auditorium
- 600-seat auditorium
- Spaces for historical and cultural exploration
- An elevated football field that doubles as a helipad
- Specialist robotics and science laboratories
- AR and VR-enabled learning centres
- Disruption Lab and Research Centre for developing entrepreneurial skills
What are the influencer academy modules?
- Mastery of audio-visual content creation.
- Cinematography, shots and movement.
- All aspects of post-production.
- Emerging technologies and VFX with AI and CGI.
- Understanding of marketing objectives and audience engagement.
- Tourism industry knowledge.
- Professional ethics.
Profile box
Company name: baraka
Started: July 2020
Founders: Feras Jalbout and Kunal Taneja
Based: Dubai and Bahrain
Sector: FinTech
Initial investment: $150,000
Current staff: 12
Stage: Pre-seed capital raising of $1 million
Investors: Class 5 Global, FJ Labs, IMO Ventures, The Community Fund, VentureSouq, Fox Ventures, Dr Abdulla Elyas (private investment)
The five pillars of Islam
Key recommendations
- Fewer criminals put behind bars and more to serve sentences in the community, with short sentences scrapped and many inmates released earlier.
- Greater use of curfews and exclusion zones to deliver tougher supervision than ever on criminals.
- Explore wider powers for judges to punish offenders by blocking them from attending football matches, banning them from driving or travelling abroad through an expansion of ‘ancillary orders’.
- More Intensive Supervision Courts to tackle the root causes of crime such as alcohol and drug abuse – forcing repeat offenders to take part in tough treatment programmes or face prison.
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Conservative MPs who have publicly revealed sending letters of no confidence
- Steve Baker
- Peter Bone
- Ben Bradley
- Andrew Bridgen
- Maria Caulfield
- Simon Clarke
- Philip Davies
- Nadine Dorries
- James Duddridge
- Mark Francois
- Chris Green
- Adam Holloway
- Andrea Jenkyns
- Anne-Marie Morris
- Sheryll Murray
- Jacob Rees-Mogg
- Laurence Robertson
- Lee Rowley
- Henry Smith
- Martin Vickers
- John Whittingdale
Pharaoh's curse
British aristocrat Lord Carnarvon, who funded the expedition to find the Tutankhamun tomb, died in a Cairo hotel four months after the crypt was opened.
He had been in poor health for many years after a car crash, and a mosquito bite made worse by a shaving cut led to blood poisoning and pneumonia.
Reports at the time said Lord Carnarvon suffered from “pain as the inflammation affected the nasal passages and eyes”.
Decades later, scientists contended he had died of aspergillosis after inhaling spores of the fungus aspergillus in the tomb, which can lie dormant for months. The fact several others who entered were also found dead withiin a short time led to the myth of the curse.
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The five pillars of Islam
'Gold'
Director:Anthony Hayes
Stars:Zaf Efron, Anthony Hayes
Rating:3/5
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UPI facts
More than 2.2 million Indian tourists arrived in UAE in 2023
More than 3.5 million Indians reside in UAE
Indian tourists can make purchases in UAE using rupee accounts in India through QR-code-based UPI real-time payment systems
Indian residents in UAE can use their non-resident NRO and NRE accounts held in Indian banks linked to a UAE mobile number for UPI transactions
The alternatives
• Founded in 2014, Telr is a payment aggregator and gateway with an office in Silicon Oasis. It’s e-commerce entry plan costs Dh349 monthly (plus VAT). QR codes direct customers to an online payment page and merchants can generate payments through messaging apps.
• Business Bay’s Pallapay claims 40,000-plus active merchants who can invoice customers and receive payment by card. Fees range from 1.99 per cent plus Dh1 per transaction depending on payment method and location, such as online or via UAE mobile.
• Tap started in May 2013 in Kuwait, allowing Middle East businesses to bill, accept, receive and make payments online “easier, faster and smoother” via goSell and goCollect. It supports more than 10,000 merchants. Monthly fees range from US$65-100, plus card charges of 2.75-3.75 per cent and Dh1.2 per sale.
• 2checkout’s “all-in-one payment gateway and merchant account” accepts payments in 200-plus markets for 2.4-3.9 per cent, plus a Dh1.2-Dh1.8 currency conversion charge. The US provider processes online shop and mobile transactions and has 17,000-plus active digital commerce users.
• PayPal is probably the best-known online goods payment method - usually used for eBay purchases - but can be used to receive funds, providing everyone’s signed up. Costs from 2.9 per cent plus Dh1.2 per transaction.
Killing of Qassem Suleimani
KILLING OF QASSEM SULEIMANI
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The years Ramadan fell in May
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HIJRA
Starring: Lamar Faden, Khairiah Nathmy, Nawaf Al-Dhufairy
Director: Shahad Ameen
Rating: 3/5
Mohammed bin Zayed Majlis
Mohammed bin Zayed Majlis
UAE currency: the story behind the money in your pockets
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Red flags
- Promises of high, fixed or 'guaranteed' returns.
- Unregulated structured products or complex investments often used to bypass traditional safeguards.
- Lack of clear information, vague language, no access to audited financials.
- Overseas companies targeting investors in other jurisdictions - this can make legal recovery difficult.
- Hard-selling tactics - creating urgency, offering 'exclusive' deals.
Courtesy: Carol Glynn, founder of Conscious Finance Coaching
Best Academy: Ajax and Benfica
Best Agent: Jorge Mendes
Best Club : Liverpool
Best Coach: Jurgen Klopp (Liverpool)
Best Goalkeeper: Alisson Becker
Best Men’s Player: Cristiano Ronaldo
Best Partnership of the Year Award by SportBusiness: Manchester City and SAP
Best Referee: Stephanie Frappart
Best Revelation Player: Joao Felix (Atletico Madrid and Portugal)
Best Sporting Director: Andrea Berta (Atletico Madrid)
Best Women's Player: Lucy Bronze
Best Young Arab Player: Achraf Hakimi
Kooora – Best Arab Club: Al Hilal (Saudi Arabia)
Kooora – Best Arab Player: Abderrazak Hamdallah (Al-Nassr FC, Saudi Arabia)
Player Career Award: Miralem Pjanic and Ryan Giggs
