Beat the Burnout: Foods and Supplements That Help Fight Fatigue – Including Post-Viral Fatigue Syndrome

Feeling tired is often brushed off as normal – but persistent fatigue can signal something deeper, especially after a viral illness. 

Many people recovering from viruses such as glandular fever, flu, or COVID-19 experience lingering exhaustion, a condition often referred to as post-viral fatigue syndrome (PVFS) or long COVID. 

Fortunately, a supportive diet and targeted supplements can make a real difference.

Here’s a guide to foods and nutrients that may help you get your energy back – naturally and sustainably.

Power Foods That Fuel Your Body

1. Oily Fish (Salmon, Mackerel, Sardines)

Packed with omega-3 fatty acids and B vitamins, these support brain health and reduce inflammation – often elevated in PVFS.

2. Leafy Greens (Spinach, Kale, Swiss Chard)

Rich in magnesium and iron, two vital nutrients for energy production and muscle function.

3. Whole Grains (Oats, Brown Rice, Quinoa)

Complex carbs provide slow-releasing energy and support blood sugar stability – no more post-lunch crashes!

4. Eggs

A powerhouse of protein, vitamin B12, and choline, eggs help with muscle repair and cognitive clarity.

5. Bananas

Great for a quick energy boost thanks to natural sugars, potassium and vitamin B6 – ideal for mid-morning slumps.

6. Nuts & Seeds (Pumpkin Seeds, Walnuts, Chia Seeds)

Magnesium, iron, healthy fats, and protein in one snack – perfect for fighting fatigue throughout the day.

Soothing Drinks for Recovery

1. Herbal Teas (Peppermint, Ginger, Ashwagandha)

Gently support digestion and stress regulation – important for those whose fatigue is tied to adrenal burnout or anxiety.

2. Beetroot Juice

High in nitrates that may improve blood flow and oxygen delivery to muscles and the brain.

3. Bone Broth

Rich in amino acids, minerals and collagen – ideal for gut health and immune support post-virus.

Supplements That May Help

Always speak with a GP or nutritionist before adding new supplements, especially if you’re managing a health condition. But many people find benefit from:

1. Vitamin B12

Vital for energy production. Consider especially if you’re vegetarian, vegan or over 50.

2. Iron (with Vitamin C for absorption)

Low iron = low energy. If you feel constantly cold, breathless or weak, it may be worth testing your iron levels.

3. Magnesium

Helps with sleep, muscle recovery and relaxation – a common deficiency in those under prolonged stress.

4. Coenzyme Q10 (CoQ10)

This antioxidant plays a key role in energy generation at the cellular level. Some studies link it to reduced fatigue in chronic fatigue syndrome.

5. L-Carnitine

Supports energy metabolism and may help with exercise recovery – useful if post-viral fatigue has affected physical stamina.

6. Adaptogenic Herbs (Rhodiola Rosea, Ashwagandha)

These natural stress-supporters help regulate cortisol and may help fight mental and physical burnout.

Don’t Forget: Rest Is Still the Foundation

While diet and supplements are powerful tools, true recovery from fatigue – especially post-viral – needs a whole-body approach:

Prioritise sleep

Build gentle movement into your day

Avoid overstimulation

Stay hydrated

Give your body time

🔗 Related Post on That’s Food and Drink:

Beating fatigue, particularly after a viral illness, isn’t about quick fixes – it’s about rebuilding. Through nutrient-dense meals, strategic supplements, and listening to your body, you can find your way back to vitality.

If you've recovered from a virus and still feel exhausted, don't ignore it.Speak with a healthcare professional – and consider adding some of these fatigue-fighting foods and nutrients to your routine.

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!

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.