Millions of people around the world are living with persistent post-COVID symptoms after recovering from initial infection. Common among these symptoms are:

• Fatigue,
• Headache,
• Brain fog (cognitive dysfunction), and
• Muscle aches.

Though scientists are getting closer to explanations for Long COVID, effective widespread treatments are still being sought. Nevertheless, as patients and providers continue to share their knowledge, more people are finding help for their symptoms. Here, nutrition expert Dr. Sarah Brewer shares certain lifestyle habits, foods, and supplements that may provide relief.* 

Fight Fatigue

In addition to going to bed and waking at consistent times, certain eating habits are important for combatting fatigue. These include:

• Eating small, frequent meals to maintain steady blood sugar and avoid energy lows.
• Avoiding overly starchy or sweet carbohydrates, both of which lead to energy swings.
• Choosing low-glycemic foods that digest more slowly and provide steady energy, like beans, whole grains (oats, brown rice, etc.), and fruits and vegetables.
• Staying on a consistent eating schedule and not skipping meals.

Brewer also suggests a daily multivitamin and mineral supplement to correct deficiencies, since a diverse array of micronutrients are involved in energy production. Many B vitamins, vitamin C, iron, and magnesium help to reduce fatigue. 

“It is thought that, as we get older, we develop more vitamin and mineral deficiencies that contribute to reduced immunity and higher levels of inflammation,” Brewer adds, “which can make infections worse.” Inflammation has also been shown to play a significant role in Long COVID.

Choose a multivitamin based on age, since nutrient absorption begins to decrease around the age of 50 and higher doses are needed, she says. If you have an underlying medical condition like chronic kidney disease, speak with your dietician to determine which vitamins and minerals are safe for you to take, and in what dosages.

Help Headaches

To help stop headaches, Brewer has two recommendations.

• Ensure adequate hydration by drinking enough fluids, as even mild dehydration can promote headaches.
• Consider taking feverfew, an herbal medicine used in treating migraines. Six studies showed the herb’s effectiveness versus a placebo, with no major side effects.

Boost brain function 

Adequate sleep, regular exercise, and nutrition are also vital for battling brain fog and boosting cognitive function.

• Getting adequate sleep is important for certain kinds of memory to take hold.
• Exercising regularly is important for brain circulation, which also helps foster memory.
• Strive for two servings of fish per week, at least one of oily fish for its omega-3 content. 

Omega-3 fats are necessary for brain health, yet research shows most U.S. adults don’t eat any fish. While there are also plant sources of omega-3, only a small percentage converts to the larger and more useful EPA and DHA omega-3 compounds. For non-fish eaters, Brewer advises omega-3 (EPA/DHA) supplements.

She says B vitamins and magnesium are essential for cognitive function.

Ease aching muscles

“It is important to remain mobile even when you are fatigued and experiencing muscle aches and pains,” says Brewer.

• Low-intensity aerobic exercise, like slow walking or gentle swimming, can help recovery.
• Movement therapy that focuses on breathing, like yoga and pilates, is also helpful.
• Chair exercise is also effective if you don’t have the energy to stand.

Avoid working the same muscle groups more than three times in one week, to avoid overtraining and allow for recovery.

Nutrients that support muscular function are potassium, calcium, magnesium, and vitamin D.

Brewer advises consulting your doctor for symptoms that don’t improve.

*Brewer, S. (n.d.). Long COVID: diet and lifestyle changes that can help. Healthspan. https://www.healthspan.co.uk/advice/long-covid-diet-and-lifestyle-changes-that-can-help