Post-COVID Supplement Recovery
Evidence-based support for lingering symptoms
TL;DR
Worth trying: D3 (often depleted), Omega-3 (inflammation, brain support), NAC (antioxidant, lung support), CoQ10 (energy). Emerging interest: Quercetin, Nattokinase (blood flow). Skip: high-dose vitamin C, most "immune boost" products. Nothing is proven for long COVID specifically.
Editor's note: Long COVID is poorly understood. Research is ongoing. These are reasonable evidence-based options, not cures. Work with your healthcare provider.
Vitamin D: Probably Depleted
COVID-19 is associated with vitamin D depletion. Severe cases often had low D. Regardless of COVID, most people are deficient. If you had COVID: get D levels tested. Supplement to reach 40-60 ng/mL. This supports immune function and reduces inflammation.
Key Takeaway: D3 is likely depleted. Test and replenish.
Omega-3: Brain and Inflammation
COVID involves significant inflammation. Post-COVID brain fog may relate to neuroinflammation. Omega-3 fatty acids (EPA/DHA) reduce inflammation and support brain function. 2-3g combined EPA+DHA daily is reasonable. Takes weeks to months to notice effects.
Key Takeaway: Omega-3 addresses inflammation and supports brain recovery.
NAC: Antioxidant Support
N-acetyl cysteine (NAC) supports glutathione production (master antioxidant). It also helps break down mucus. Some research suggests benefit for respiratory symptoms. 600-1200mg daily. Generally well tolerated. Has been studied in various viral infections.
Key Takeaway: NAC supports antioxidant systems and respiratory health.
CoQ10 for Persistent Fatigue
Post-viral fatigue is common. CoQ10 supports mitochondrial energy production. Some chronic fatigue research shows benefit. 100-200mg ubiquinol form daily. May take 4-8 weeks. Reasonable option if fatigue persists despite sleep and activity management.
Key Takeaway: CoQ10 may help persistent post-viral fatigue.
Emerging Options
Quercetin: antioxidant with some antiviral research. May help inflammation. Nattokinase: enzyme that may support healthy blood flow (some COVID complications involve clotting). Neither is proven for long COVID, but both are reasonably safe. Consider as additions, not foundations.
What Doesn't Help
Mega-dose vitamin C (oral C above 500mg mostly excreted). Generic "immune boosters" (vague claims, usually underdosed). Elderberry post-infection (immune stimulation isn't helpful after acute phase). Focus on anti-inflammatory and energy support, not immune stimulation.
Key Takeaway: Post-COVID needs recovery support, not immune boosting.
Real Talk
Long COVID is real and frustrating. The supplement industry sees an opportunity. But here's the truth: nothing is proven to cure long COVID. These supplements may support recovery. They're not magic. If symptoms are severe, work with a healthcare provider who takes long COVID seriously.
What To Do About It
- Test and optimize vitamin D levels
- Take 2-3g EPA+DHA for inflammation and brain support
- Consider NAC for respiratory and antioxidant support
- Try CoQ10 for persistent fatigue
- Avoid mega-dosing and "immune boosters"
- Work with healthcare provider for significant symptoms
The Bottom Line
Support recovery with anti-inflammatory and energy-supporting supplements. But nothing is a guaranteed fix.
More Real Talk
About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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