Food and drink news for the discerning consumer
Adaptogens are natural herbs that help your body adapt to stress and restore balance. Here are four of the most effective.
1. Ashwagandha, Lowers cortisol, improves sleep.
2. Rhodiola Rosea, Enhances energy and mental performance.
3. Holy Basil (Tulsi), Calms anxiety and supports the immune system.
4. Schisandra Berry, Supports liver and improves resilience.
Best Use: Take regularly during times of stress or fatigue.
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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.
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.
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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!
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Whether you are recovering from a recent illness or dealing with lingering fatigue, nourishing your body with the right foods, drinks, and supplements can play a crucial role in your recovery.
Here’s a guide to natural ways to support your energy levels and overall well-being.
And yes, my wife and I are going through this list in order to beat our post viral fatigue!
Nutrient-Dense Foods for Recovery
1. Protein-Rich Foods
Protein is essential for repairing tissues and supporting immune function. Include:
Lean meats like chicken and turkey
Oily fish such as salmon and mackerel (rich in omega-3s)
Eggs, tofu, and legumes
Nuts and seeds for healthy fats and protein
2. Complex Carbohydrates
Carbohydrates provide a steady source of energy. Opt for:
Whole grains like quinoa, oats, and brown rice
Sweet potatoes for fibre and vitamins
Legumes such as lentils and chickpeas for a balanced energy boost
3. Antioxidant-Rich Foods
Antioxidants help combat inflammation and oxidative stress. Include:
Berries like blueberries, raspberries, and strawberries
Dark leafy greens such as spinach and kale
Brightly coloured vegetables like carrots and peppers
4. Healthy Fats
Good fats support brain health and energy levels. Try:
Avocados for monounsaturated fats
Olive oil for its anti-inflammatory properties
Nuts like walnuts and almonds
Hydrating and Restorative Drinks
1. Herbal Teas
Herbal teas can help soothe the body and provide immune-boosting benefits. Recommended options include:
Ginger tea for anti-inflammatory properties
Peppermint tea to aid digestion
Green tea for a gentle caffeine boost and antioxidants
2. Bone Broth
Rich in collagen, amino acids, and minerals, bone broth supports gut health and immune function.
3. Fresh Smoothies
Blending nutrient-dense ingredients like spinach, banana, Greek yoghurt, and chia seeds can provide a convenient energy boost.
4. Coconut Water
A natural source of electrolytes to help combat dehydration and fatigue.
Supplements to Aid Recovery
1. Vitamin C
Supports the immune system and reduces inflammation. Citrus fruits, red peppers, and broccoli are great dietary sources.
2. Vitamin D
Essential for energy levels and immune function, especially if you have limited sun exposure. Consider supplementation if needed.
3. Magnesium
Helps with muscle recovery, relaxation, and reducing fatigue. Found in nuts, seeds, and leafy greens.
4. B Vitamins
B-complex vitamins, particularly B12 and B6, help combat fatigue and improve brain function. Good sources include eggs, dairy, and fortified foods.
5. Omega-3 Fatty Acids
These support brain health and reduce inflammation. Found in oily fish or taken as a fish oil supplement.
6. Adaptogens
Herbs such as ashwagandha and rhodiola can help the body manage stress and improve resilience to fatigue.
Additional Lifestyle Tips
Prioritise Rest – Allow your body ample time to recover by getting quality sleep.
Gentle Movement – Low-impact activities like walking or yoga can help boost circulation without overexerting yourself.
Manage Stress – Practising mindfulness or breathing exercises can aid recovery.
Post-viral fatigue can be challenging, but by nourishing your body with the right nutrients and supporting your recovery holistically, you can gradually regain your energy and well-being.