Natural Allies Against Shingles: Foods and Supplements That Can Help

Shingles, also known as herpes zoster, is a painful and often debilitating condition caused by the reactivation of the varicella-zoster virus, the same virus that causes chickenpox. 

If you’ve had chickenpox at some point in your life, the virus lies dormant in your nerve cells and can reactivate later, especially during times of stress or weakened immunity.

Fortunately, while there’s no surefire way to prevent shingles completely, other than vaccination, certain foods and supplements can help support your immune system and potentially reduce the severity or duration of an outbreak. 

Here’s how to nourish your body to better fight off shingles.

Immunity-Boosting Foods

1. Leafy Greens

Spinach, kale, and Swiss chard are rich in vitamin C, magnesium, and antioxidants that help strengthen your immune system.

2. Berries

Blueberries, blackberries, and strawberries are packed with flavonoids and vitamin C—great for fighting inflammation and bolstering your body’s defences.

3. Fatty Fish

Salmon, sardines, and mackerel are excellent sources of omega-3 fatty acids, which help reduce inflammation and support overall immune health.

4. Sweet Potatoes

Rich in beta-carotene and vitamin A, sweet potatoes help maintain skin health—important when dealing with shingles-related rashes.

5. Garlic

This natural antiviral and antibacterial agent has been used for centuries to fight infections. It contains allicin, a compound with proven immune-boosting effects.

Foods to Avoid During a Shingles Flare-Up

Some foods may aggravate symptoms or contribute to a weakened immune response. Try to reduce your intake of:

Foods high in arginine (like chocolate, nuts, and oats): Arginine can encourage viral replication.

Highly processed foods: These often contain preservatives and low-quality fats that increase inflammation.

Sugary drinks and sweets: Excess sugar can impair immune function and fuel inflammation.

Supplements That May Help

Always check with a GP or pharmacist before starting any supplement, especially if you take other medications.

1. L-Lysine

Lysine is an amino acid that may inhibit the growth of the herpes virus. It’s often recommended to balance the effects of arginine and can be helpful in reducing the frequency and severity of outbreaks.

2. Vitamin B12

Nerve health is crucial when managing shingles. Vitamin B12 can help reduce nerve pain and promote nerve regeneration.

3. Vitamin C

A powerful antioxidant that supports immune response and tissue healing. Consider increasing your intake during early signs of shingles.

4. Zinc

Zinc plays a key role in immune defence and wound healing. A deficiency can impair your body’s ability to fend off viral infections.

5. Echinacea

This herbal supplement is thought to enhance immune function and may reduce the duration of viral illnesses when taken at the onset of symptoms.

6. Probiotics

A healthy gut microbiome supports immune function. Probiotic supplements or fermented foods like kefir and sauerkraut can help maintain gut health.

Don’t Forget the Role of Stress and Rest

Shingles often strikes when you’re run-down or stressed. A strong immune system needs more than good food and supplements—it thrives on quality sleep, regular physical activity, and stress management.

Try integrating:

Daily walks or yoga

Deep breathing exercises or meditation

A consistent sleep schedule

Time away from screens and constant stimulation

While diet and supplements aren’t a cure for shingles, they can support your body’s ability to resist or recover from an outbreak. If you’re at higher risk, due to age, chronic illness, or stress, it’s also worth talking to your GP about the shingles vaccine available on the NHS for people aged 65 and over or those with certain health conditions.

Nourish your body, nurture your nerves, and give your immune system every advantage in the fight against shingles.

You can also seek help from pharmacies under the Pharmacy First NHS scheme or by calling 111 in the UK.