Foods and Supplements to Help with Recovery from COVID-19 and Similar Conditions

Recovering from COVID-19, long COVID, or other similar illnesses can be a slow and frustrating process. 

Fatigue, brain fog, shortness of breath, and muscle weakness are all common lingering symptoms. 

While rest and medical advice should always come first, your diet can play a crucial supporting role in speeding up recovery and rebuilding your strength.

Here's a look at some of the best foods and supplements to help your body heal and regain energy after a viral infection.

1. Protein-Rich Foods for Repair and Strength

Your body needs protein to rebuild damaged tissues, restore muscle mass, and support a healthy immune system. Aim to include good-quality protein sources in every meal.

Top picks:

Lean meats (chicken, turkey)

Eggs

Fish (especially oily fish like salmon or mackerel)

Greek yoghurt

Tofu, tempeh, and legumes for plant-based options

Tip: A protein smoothie with yoghurt, banana, berries, and protein powder can be an easy meal when your appetite is low.

2. Foods High in Antioxidants

Oxidative stress and inflammation can linger after a virus, especially in long COVID. Antioxidants help neutralise this stress and support immune function.

Include:

Blueberries, blackberries, oranges, and kiwi

Leafy greens like spinach and kale

Carrots, peppers, and sweet potatoes

Green tea and herbal teas like ginger or turmeric

3. Zinc and Vitamin C for Immune Support

Zinc and vitamin C are well-known immune boosters. They can also help reduce fatigue and fight off secondary infections during recovery.

Good sources:

Zinc: Pumpkin seeds, lentils, chickpeas, beef, and cashews

Vitamin C: Citrus fruits, bell peppers, strawberries, broccoli, and Brussels sprouts

Supplement option: Consider a daily multivitamin with zinc and vitamin C, especially if your diet is limited during illness.

4. Omega-3 Fatty Acids to Reduce Inflammation

Inflammation is a major cause of fatigue and muscle pain after viral infections. Omega-3s have strong anti-inflammatory properties and support heart, lung, and brain health.

Best sources:

Salmon, mackerel, sardines, and other oily fish

Chia seeds, flaxseeds, and walnuts

Algae oil (plant-based supplement)

5. Probiotics for Gut Health

Many people experience gut issues or antibiotic use during or after COVID-19. Probiotics help restore healthy gut bacteria, which can improve digestion, immunity, and even mental clarity.

Foods to try:

Live yoghurt and kefir

Sauerkraut, kimchi, miso, and other fermented foods

Supplements: A quality probiotic supplement can also be useful, particularly if you’ve been on antibiotics.

6. Magnesium and B Vitamins for Energy

Fatigue is one of the most persistent post-viral symptoms. Magnesium and B vitamins play a crucial role in energy production and nerve health.

Sources of magnesium:

Almonds, cashews, spinach, avocado, and whole grains

Sources of B vitamins:

Whole grains, eggs, dairy, meat, and nutritional yeast

Supplement support: A high-quality B-complex and magnesium glycinate can help support sleep, reduce anxiety, and improve daytime energy.

7. Hydration and Electrolytes

Don't underestimate the importance of fluids. Dehydration can worsen fatigue, dizziness, and headaches. Add a pinch of sea salt or use electrolyte tablets if you’re sweating or feeling weak.

Good hydration options:

Water with lemon or lime

Herbal teas

Coconut water

Oral rehydration solutions

Final Thoughts

Recovery from COVID-19 or any similar illness isn’t just about getting rid of symptoms – it’s about rebuilding resilience and long-term health. The right mix of nutritious foods and targeted supplements can help you bounce back stronger, both physically and mentally.

As always, consult your GP or a registered dietitian before beginning any new supplements, especially if you’re on medication or managing other health conditions.

Have you experienced long COVID or post-viral fatigue?

Let us know your recovery tips or what foods have helped you feel stronger in the comments.