Food as Medicine
No single diet has been proven to cure Long COVID. But consistent research shows that what you eat directly affects your inflammation levels, gut health, and energy — all central to Long COVID.
Anti-Inflammatory Diet
The most consistently recommended approach across Long COVID research:
Eat more:
- Vegetables, legumes, fruits, whole grains
- Nuts and seeds
- Olive oil as your primary fat
- Fatty fish (salmon, mackerel, sardines) 2-3 times per week for omega-3s
- Diverse plant foods to feed your gut bacteria
Eat less:
- Ultra-processed foods
- Refined sugars and trans fats
- Alcohol (worsens neuroinflammation and disrupts sleep)
Gut Health Matters
Your gut plays a central role in Long COVID. SARS-CoV-2 disrupts the gut microbiome, and this disruption correlates with symptom severity.
- Fibre-rich foods nourish beneficial gut bacteria
- Fermented foods (yoghurt, kefir, kimchi) can help — unless you're histamine-sensitive (see below)
- Avoid unnecessary antibiotics and NSAIDs when possible
Histamine Intolerance & MCAS
Some Long COVID patients develop mast cell activation syndrome (MCAS) — where immune cells release too much histamine. Signs include: flushing, hives, gut issues, heart racing, brain fog, and new food reactions.
If you suspect this, try a 2-4 week low-histamine trial:
Avoid: Aged cheeses, wine, beer, fermented foods, smoked fish, processed meats, vinegar, leftovers, spinach, tomatoes, avocado, strawberries
Prefer: Fresh, non-fermented, non-processed foods cooked from scratch and eaten promptly. Cook in bulk and freeze immediately.
Important: Work with a dietitian to ensure you're still getting proper nutrition.
Supplements with Evidence
Discuss with your doctor. Individual responses vary.
| Supplement | Why | Typical Dose | |---|---|---| | Vitamin D3 | Immune modulation, often deficient | 1,000-4,000 IU/day (test levels first) | | Omega-3 (EPA/DHA) | Anti-inflammatory, brain support | 1-3g/day fish oil or algal | | Magnesium | Sleep, muscle, mitochondria | 200-400mg glycinate or malate | | CoQ10/Ubiquinol | Mitochondrial energy | 100-300mg/day | | Vitamin C | Antioxidant, natural antihistamine | 500-1,000mg/day | | B-complex | Energy, neurological function | Including B12 and folate | | Zinc | Immune function, histamine enzymes | 15-30mg/day (max 40mg) |
What Has No Evidence
- Ivermectin (consistently negative in trials)
- High-dose random antioxidants
- Most multi-level-marketing supplement blends