Five supplements that should be 'the first port of call' during Covid recovery


    With the Office for National Statistics reporting that one in 30 are testing positive for coronavirus in England, many Britons will be battling the disease in the coming weeks. However, once you come out the other end, a full recovery might still feel out of sight. Fortunately, your body isn’t completely at the mercy of its natural healing processes as some supplements can help.

    Whether you’re struggling with post-Covid fatigue or your lungs don’t feel quite the same, a nutritionist has recommended five supplements that could help your recovery.

    Clarissa Berry, Nutritionist for DIRTEA, said: “Infections such as [Covid] take a significant toll on the immune system, so rebuilding the immune system and supporting its function should be the first port of call during recuperation.

    “This can help to speed up recovery and help to prevent new infections occurring off the back of Covid, which take advantage while your body is compromised.”

    From turmeric to nutritional yeast, these are the supplements that can “help your body rebuild” and reduce inflammation triggered by the virus.

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    Cod liver oil

    As a traditional remedy against colds and infections, cod liver oil should definitely make your list, according to the expert.

    Berry said: “It is a powerful, whole-foods source of important nutrients required for immune function and for keeping inflammation levels under control. 

    “Cod liver oil is an excellent source of true-form vitamin A, retinol, [which] is essential for proper immune function and can be hard to come by in typical modern diets.”

    Packed with vitamin D and omega-3 fatty acids, this product could also support “healthy cellular function”.



    A “powerful” anti-inflammatory and antioxidant spice, turmeric has more to offer than just a punchy flavour.

    Berry said: “Curcumin, one of the primary active components in turmeric, has been shown in studies to significantly reduce inflammation by modulating biochemical pathways involved in inflammation and reducing the production of inflammatory compounds. 

    “For a pro tip, combine it with black pepper which has been found to support its absorption.”


    You might think that the plant is just another old wives’ tale but elderberry is also research-backed.

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    The nutritionist said: “In studies, it has demonstrated significant antiviral and antibacterial properties and is known to both improve recovery time and reduce symptom severity in cases of the flu and other respiratory tract infections.”

    What’s more, the dark berry is a rich source of vitamin C and “powerful” polyphenols that offer anti-inflammatory effects. 

    Nutritional yeast

    No stranger to a vegan diet, nutritional yeast is a powerhouse of various B vitamins that play “critical” roles in recovery after Covid.

    Berry said: “It is an extremely good source of B complex vitamins, as well as minerals such as zinc and selenium and protein. 

    “If the immune-boosting benefits of B complex vitamins weren’t enough, zinc is also crucial to healthy immune function and protein is vital for helping your body rebuild following illness.

    “Increasing your intake of B vitamins can also help to improve energy levels, which are often impacted for weeks following Covid.”

    Reishi mushroom extract powder

    The nutritionist explained that medicinal mushrooms offer therapeutic properties, with Reishi being considered the “queen” due to the plentiful health benefits.

    Berry added: “Foremost among these is Reishi’s ability to support immunity while reducing inflammation.”

    Before you start taking any supplements, you should always speak to your doctor, the expert concluded.


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