Back at work, at last!

Hi! It's been a while since our blogs were operating at peak efficiency. Please let me explain what happened. These blogs are run by us, a husband and wife team.

About five weeks ago we contracted an infection that took powerful "big gun" antibiotics and antivirals before we began to feel better. 

Medical staff concluded that it was a new version of COVID that is sweeping the nation. 

The two major hospitals near our home are up to capacity dealing with people who caught the infection but who are worse off than we are/were.

We are both following the advice here: https://thatsfoodanddrink.blogspot.com/2025/02/combatting-post-viral-fatigue-foods.html. How I managed to muster up the energy to research and write that blogpost was something of a miracle in itself!  

We are both still feeling tired and are still having to take it easy, but onward and upwards as they say!

Food Supplements to Help Combat CFS, ME, and Long COVID

Chronic Fatigue Syndrome (CFS), Myalgic Encephalomyelitis (ME), and Long COVID can be debilitating conditions, often characterised by persistent fatigue, brain fog, muscle pain, and a host of other symptoms that significantly impact daily life. 

While there is no one-size-fits-all cure, many people find targeted food supplements can help support energy levels, immune function, and overall well-being. Below are some of the most promising supplements that may help manage symptoms of these conditions.

1. Coenzyme Q10 (CoQ10)

CoQ10 is a powerful antioxidant that plays a crucial role in cellular energy production. Many people with CFS, ME, and Long COVID report improvements in energy levels when supplementing with CoQ10. Studies suggest that it may help combat oxidative stress and mitochondrial dysfunction, which are often implicated in these conditions.

2. Magnesium

Magnesium is essential for muscle function, nerve health, and energy production. Many individuals with chronic fatigue conditions are found to be deficient in magnesium. Supplementing with magnesium (especially in well-absorbed forms like magnesium glycinate or magnesium malate) may help reduce muscle pain, improve sleep quality, and enhance overall energy levels.

3. Vitamin B12 and B-Complex Vitamins

B vitamins, particularly B12, play a vital role in energy metabolism and nervous system health. Some people with CFS, ME, and Long COVID experience significant benefits from supplementing with B12, especially in its methylcobalamin form. A full B-complex supplement can also support brain function and reduce feelings of fatigue.

4. D-Ribose

D-ribose is a naturally occurring sugar that plays a critical role in ATP (energy) production. Research suggests D-ribose supplementation can improve energy levels, reduce muscle pain, and enhance overall well-being in people with CFS and fibromyalgia.

5. Omega-3 Fatty Acids

Omega-3s, found in fish oil or algae supplements, have strong anti-inflammatory properties. They can help support brain function, reduce joint and muscle pain, and improve cardiovascular health, all of which are relevant for people suffering from post-viral fatigue conditions.

6. L-Carnitine

L-Carnitine is an amino acid derivative that helps transport fatty acids into cells to be used for energy. Some studies suggest that people with CFS and ME may have lower levels of carnitine, and supplementation may help improve energy levels and reduce muscle fatigue.

7. Vitamin D

Vitamin D is crucial for immune function and overall health. Many people with chronic illnesses, particularly those who spend a lot of time indoors due to fatigue, have low vitamin D levels. Supplementing with vitamin D3 can support immune resilience and improve mood.

8. Adaptogenic Herbs (Ashwagandha, Rhodiola, Ginseng)

Adaptogens are natural substances that help the body adapt to stress and improve energy levels. Ashwagandha and Rhodiola have been shown to reduce fatigue, enhance mental clarity, and support adrenal function, which may be beneficial for those suffering from post-viral fatigue syndromes.

9. Probiotics and Gut Health Support

A healthy gut microbiome is essential for overall well-being, immune function, and energy production. Many people with CFS, ME, and Long COVID experience digestive issues, which can be improved with high-quality probiotics, prebiotics, and gut-supporting nutrients like L-glutamine and zinc.

10. N-Acetyl Cysteine (NAC) and Glutathione

NAC is a precursor to glutathione, the body's most potent antioxidant. It can help reduce oxidative stress, support detoxification, and improve respiratory health—an important consideration for those dealing with Long COVID.

While supplements can be a helpful tool in managing symptoms of CFS, ME, and Long COVID, they should be used as part of a broader approach that includes proper nutrition, pacing strategies, and medical guidance. It’s always best to consult with a healthcare professional before starting any new supplement regimen to ensure safety and effectiveness for your specific needs.

Have you tried any of these supplements? Please share your experiences in the comments below!

Boosting Recovery from Post-Viral Fatigue Syndrome and Long COVID: Foods and Supplements to Help You

Post-Viral Fatigue Syndrome (PVFS) and Long COVID have emerged as significant health challenges, leaving many grappling with prolonged fatigue and other debilitating symptoms. 

While there's no one-size-fits-all remedy, a combination of nutritious foods and targeted supplements can play a crucial role in supporting recovery. Here’s a guide to help you navigate this journey towards better health.

Nutrient-Dense Foods for Recovery

Lean Proteins

Chicken, Turkey, and Fish: These are excellent sources of lean protein which help repair tissues and produce essential enzymes and hormones.

Eggs: Rich in amino acids and choline, eggs support brain health and reduce fatigue.

Complex Carbohydrates

Whole Grains: Oats, brown rice, and whole wheat pasta provide sustained energy and are high in fibre, aiding digestion.

Sweet Potatoes: Packed with vitamins A and C, they also offer a steady release of energy.

Healthy Fats

Avocados: Full of monounsaturated fats, they help in reducing inflammation and provide energy.

Nuts and Seeds: Almonds, chia seeds, and flaxseeds are rich in omega-3 fatty acids which support brain function and reduce inflammation.

Vitamins and Minerals

Leafy Greens: Spinach, kale, and Swiss chard are high in vitamins A, C, K, and iron, which are crucial for immune support and energy production.

Citrus Fruits: Oranges, grapefruits, and lemons are excellent sources of vitamin C, boosting immune function and aiding in collagen production.

Fermented Foods

Yoghurt, Kefir, and Sauerkraut: These are rich in probiotics, which support gut health and can improve overall immunity.

Supplements to Consider

Vitamin D

Vital for immune function and bone health, vitamin D can be particularly helpful for those with limited sun exposure.

Vitamin B12

Essential for energy production and neurological function, vitamin B12 can be especially beneficial if you’re experiencing significant fatigue.

Magnesium

Known for its role in muscle function and energy production, magnesium can also help improve sleep quality, which is crucial for recovery.

Omega-3 Fatty Acids

Found in fish oil supplements, omega-3s reduce inflammation and support brain health.

Zinc

Important for immune function and wound healing, zinc can help shorten the duration of illness and support overall recovery.

Coenzyme Q10 (CoQ10)

An antioxidant that supports energy production at the cellular level, CoQ10 can help reduce fatigue.

N-Acetylcysteine (NAC)

A precursor to glutathione, NAC supports detoxification and can help alleviate oxidative stress, which is often elevated in chronic fatigue conditions.

Ashwagandha

An adaptogenic herb known for reducing stress and supporting adrenal health, which can be beneficial in managing fatigue.

Lifestyle Tips for Enhanced Recovery

Hydration: Drink plenty of water throughout the day to stay hydrated and support overall bodily functions.

Balanced Diet: Ensure each meal includes a mix of protein, healthy fats, and complex carbohydrates.

Regular, Gentle Exercise: Engage in low-impact activities like walking or yoga to keep your body moving without overwhelming it.

Adequate Sleep: Prioritise sleep by maintaining a regular schedule and creating a restful environment.

Stress Management: Incorporate relaxation techniques such as meditation, deep breathing exercises, or gentle stretches to manage stress levels.

Conclusion

Recovering from PVFS and Long COVID is a gradual process that requires patience and consistency. Incorporating nutrient-dense foods and targeted supplements into your daily routine can significantly enhance your recovery journey. Always consult with a healthcare professional before starting any new supplement regimen to ensure it’s appropriate for your individual health needs. By nourishing your body and mind, you can build a strong foundation for regaining your health and vitality.