Long Covid and nutrition: Can you eat yourself well?
Source: Metro / image: Getty Images / Author: Natalie Morris
Inflammation, vitamin D, supplements? What’s myth and what’s truth? (Picture: Getty/Metro.co.uk)
Currently, there isn’t a cure for Long Covid, and experts believe anybody can develop the condition – even if you had the healthiest, most balanced diet before you became unwell.
What we put into our bodies has a big impact on our health, but given the complexity of Long Covid, it is unlikely that diet alone could make someone better.
However, a study undertaken by doctors at Harvard Medical School found that a diet high in healthy plant-based foods was associated with ‘lower risk and severity of Covid 19.’
So, if eating healthily can improve Covid outcomes, it would make sense if the same principle applied for Long Covid. Could tweaking your diet help to lessen the lingering symptoms or speed up recovery?
‘Currently there is not much robust scientific evidence that explains how and what we eat can help with the recovery from Long Covid,’ says Rhiannon Lambert, registered nutritionist and founder of @rhitrition.
‘However, some research from the ZOE COVID Study suggests recovery is similar to that from other respiratory illnesses. This means having a healthy and balanced diet, high in plant-foods such as fruits and vegetables, wholegrains, omega-3s, nuts and seeds, fermented foods, and pulses and legumes, is important to support the body’s immune system.
‘Diet can support the immune system to function when it is under attack, but also to maintain a protective barrier to help prevent illness as well.’
For those with Long Covid, suffering debilitating fatigue and a whole array of varied and changeable symptoms, prevention isn’t much use.
To figure out if the food we eat could have a significantly positive impact on those with Long Covid, we have to understand what is happening to our bodies when it’s suffering with a chronic condition or a post-viral illness.
Pauline Cox BSc MSc, author and nutritional expert for Wiley’s Finest ethical health supplements, argues that nutrition can make a big difference in any post-viral recovery by helping to support the areas that have been most impacted by the virus.
She says it makes a difference through three main areas:
1) Reduction of inflammation
‘Covid is a disease of inflammation, which wreaks havoc on the body,’ Pauline tells Metro.co.uk. ‘A focus on reducing systemic inflammation for recovery is key.
‘Residual inflammation can result in prolonged symptoms as seen in Long Covid. Diet and supplementation can be very helpful in reducing inflammation.’
Inflammation is a critical part of recovery from illness, helping the body get rid of the source of damage and repair injured tissue, but too much of it can have unwanted effects. Especially when the inflammation continues beyond any actual outside threat. Some doctors think this is what’s happening in Long Covid patients.
Pauline says reducing inflammatory foods – such as processed and high sugar products – could make a difference.
‘Omega-6 oils are inflammatory and omega-3 oils are anti-inflammatory,’ she adds. ‘Sunflower oil, corn oil, margarine, processed ready meals, and soybean oil are high in omega-6, fats that drive systemic inflammation. Reducing intake of these inflammatory oils and replacing them with extra-virgin olive oil, avocado oil, macadamia nut oil, organic butter and ghee will help reduce the omega-6 dominance.
‘Omega-6 is not inherently bad for us, it is the over-consumption of omega-6 and the highly processed nature of seed oils that is damaging to our health.’
Additionally, she suggests increasing the amount of anti-inflammatory foods including those rich in omega-3 fatty acid, wild salmon, oily fish such as sardines and mackerel.
‘Anti-inflammatory supplements such as turmeric and a high quality fish oil, which is four times stronger than regular fish oils, can also reduce systemic inflammation and aid recovery,’ she adds, pointing to the latest research that shows omega-3s helps reduce neuroinflammation in the brain and may reduce the symptoms of brain fog, anxiety, headaches and insomnia.
Anti-inflammatory ingredients could help (Picture: Getty Images)
2) Fueling to beat fatigue
Long Covid is commonly associated with chronic fatigue, so, Pauline says the food we eat can have an impact on energy levels, support of the immune system and post-viral recovery.
‘The fuel we choose can either add to our health or take away,’ says Pauline. ‘Nutrient-dense foods support the immune system, offer high levels of antioxidants, contain specific vitamins and minerals needed to support the liver, gut, brain and other key organs and systems to recover from an inflammatory storm.’
A clinical trial conducted in September 2021 discovered that a nutritional supplement based on vitamins, minerals, amino acids and plant extracts contributed to significant improvement in chronic fatigue for Long Covid patients.
Can the same effect be achieved through simple changes in diet to help boost energy levels?
‘A diet rich in vegetables, leafy greens, colourful vegetables, fermented vegetables such as sauerkraut (rich in vitamin C and gut beneficial bacteria) is greatly beneficial in providing nutrients, as well as supporting gut health and the microbiome,’ Pauline explains.
‘The microbiome has been shown to be altered following Covid infection. This change can result in lower levels of beneficial gut microbes, which not only has an impact on digestive health and immune function but also brain function due to the gut-brain axis.’
3) The function of the ‘engine’
‘The fuel we choose is essential for recovery, however so too is ensuring the engine in which the fuel is used is working optimally,’ says Pauline.
The ‘engine’ in the case of our body, Pauline explains, are the tiny little batteries within the cells – called mitochondria.
There is evidence to suggest that Covid virus can hijack cells’ mitochondria, boosting viral replication but inhibiting their ability to create energy.
‘When our mitochondria are not working well then our energy levels suffer,’ Pauline explains. ‘Supporting our mitochondria is a big part of post-viral recovery and chronic fatigue.
‘Co-enzyme Q10 is a key nutrient for mitochondrial support, found in organ meat. It can also be consumed as a supplement.
‘Resveratrol is another well-researched antioxidant found in red wine and grapes, that may aid the recovery of Long Covid. It is best to obtain this antioxidant in a supplement form rather than via red wine, as this could impact liver function and slow recovery.’
Covid diet myths debunked
Most experts would agree that a healthy and balanced diet is always going to be beneficial, particularly if you are unwell.
But, given the nature of Long Covid and the fact we still know so little about the causes and why it presents so differently in different people, there isn’t a consensus on a certain diet or foods that could ‘cure’ Long Covid.
‘Based on current evidence, there is no specific dietary advice that can prevent or cure Long Covid,’ say NHS experts. ‘Diets promoted as a “cure” on internet forums and on social media can be restrictive, which carries additional nutritional risks.
‘One example is the low histamine diet, which is believed to reduce inflammation, thought to be a key cause of Long Covid symptoms. The evidence base for this diet is poor and any reported improvements in symptoms is anecdotal.’
Can a Mediterranean diet help with Long Covid symptoms?
A range of nutrients are involved in supporting a healthy immune system, which controls inflammation in the body and fights infection. While there’s no evidence related to the Mediterranean diet and Long Covid, the diet is rich in phytochemicals which have multiple health benefits including reducing chronic inflammation.
Phytochemicals are naturally responsible for the colour, taste and smell in plant foods. A UK trial is currently investigating the impact of phytochemicals on the severity and duration of Covid.
What about vitamin D?
The NHS already recommends that all adults and children over the age of one consider taking a daily supplement of 10 micrograms of Vitamin D, especially in autumn and winter months, as a healthy balanced diet alone will not meet recommended nutrient intake levels.
Should you up this even more if you have Long Covid?
While Vitamin D plays a part in immunity and low levels have been associated with an increased risk of infection and respiratory disease, the NHS says there is ‘not enough evidence to recommend Vitamin D for treating or preventing Covid and no reports of its role in the management of Long Covid.’
Should you take food supplements?
A study by Kings College London found that those who regularly took dietary supplements were less likely to test positive for Covid, but they admit the findings were only ‘modest’.
But taking large amounts of dietary supplements has become a popular idea within the Long Covid community, with anecdotal reports of effectiveness. However, the NHS states that there is a ‘lack of scientific research to support these claims.’
They add: ‘It is important to be aware that high doses of vitamins and minerals can create nutritional imbalances, and some may have short-term side effects or irreversible adverse effects if taken over long periods of time.
‘Most people can get all the vitamins and minerals they need from eating a varied balanced diet, but a multivitamin and mineral supplement may be beneficial for those struggling to achieve this.’
How does diet impact our immune system?
A balanced diet rich in nutrients is recommended – but no specific diet has been found to ‘cure’ Long Covid (Picture: Getty)
‘Eating a diet that supports a healthy, robust immune system could reduce the risk of severe Covid infection,’ says Pauline.
‘Known risk factors include obesity and low vitamin D status. Therefore, ensuring you are eating a diet that will lower visceral and body fat as well as increase vitamin D could be beneficial.’
Foods rich in vitamin D include oily fish, eggs, red meat and mushrooms. Pauline adds that vitamin C and omega-3 fatty acids are also important nutrients for a healthy immune system, and that gut health plays an important role in immune function as well as lowering inflammatory levels.
Pauline would suggest sticking to a diet that is rich in:
Brightly coloured vegetables, green leafy vegetables and fermented foods such as sauerkraut.
Quality protein (eggs, fish, chicken).
Healthy fats from fish, olives, avocados, olive oil, eggs, seeds and nuts.
Keep blood sugars stable and avoid highly processed foods, too many refined carbohydrates and sugary foods that can diminish immune function and impact metabolic health.
Keep hydrated and avoid alcohol, to support liver function and recovery.
Supplements can be helpful to aid recovery. A high-quality fish oil, fermented turmeric capsules or a high quality turmeric supplement. Resveratrol supplements and CoQ10.
Long Covid - what you need to know
Most infections with Covid resolve within the first four weeks. Long Covid is a term commonly used to describe symptoms that continue or develop after you've had the initial virus.
An estimated 1.5 million people in the UK (2.4% of the population) have reported experiencing Long Covid symptoms.
The recovery time is different for everyone. The length of your recovery is not necessarily related to the severity of your initial illness, or whether you were in hospital.
According to the latest reports, Long Covid is most common in people aged 35-69 years, women, people living in more deprived areas, those working in health care, social care, or teaching and education, and those with another activity-limiting health condition or disability.
Common Long Covid symptoms include:
Extreme tiredness (fatigue)
Shortness of breath
Chest pain or tightness
Problems with memory and concentration ("brain fog")
Difficulty sleeping (insomnia)
Heart palpitations
Dizziness
Pins and needles
Joint pain
Depression and anxiety
If new or ongoing symptoms do occur and they are causing you concern, you should always seek medical advice and support.