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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.