Exhausted for days after light activity

You walk to the shop, or fold some laundry. The next day you can barely lift your head. That heavy, drained feeling can drag on for days.

Health workers call this post-exertional malaise, or a crash. It can follow small efforts, like a shower or a long chat. The crash often waits a day before it hits.

Many people notice this after a virus, such as Covid. The body seems to run out of fuel far too fast. Low iron, thyroid trouble, broken sleep, or low mood can add to it.

When to see someone

See a doctor for chest pain, a racing heart, or feeling faint when you stand. Get urgent help if you are short of breath at rest, or one leg swells. Also book a visit if the crashes get worse, fever lasts, or you lose weight without trying.

Below is a list of remedies people use for this kind of fatigue. Each one carries a grade for the strength of the research behind it. A low grade means the proof is thin, not that the remedy is bad; talk to your doctor first.

Long Covid: natural remedies and the evidence behind them

14 options · 1 graded A · 2 graded C · 11 traditional or ungraded

Which part of Long COVID is hitting me hardest right now?

Bone-deep fatigue — I'm drained no matter how much I rest, and doing too much wipes me out for days

  1. Exercise

    Supported by controlled trials (Evidence grade A · No traditional record)

    Rebuilds physical capacity safely

    Why this matches
    Structured, paced exercise is especially relevant for those struggling with breathlessness and physical deconditioning after COVID-19.
    Why try it
    Supported by a systematic review and network meta-analysis for post-COVID-19 syndrome, but the benefit depends on careful pacing that stays below your post-exertional-malaise threshold; combining gentle aerobic work with respiratory-muscle training is the best-supported approach.
    Dose or use
    Start very low and slow: short, gentle sessions of about 5-10 min of light activity such as paced walking, gentle mobility, or breathing-muscle work, with generous rest between. Increase only if symptoms do not flare the next day. Use heart-rate pacing and stop before exhaustion.
    Time to results
    Typically 4–12 weeks
    Key study
    Systematic review (2025, PMID 41488929): Clinical efficacy of exercise in the treatment of post-COVID-19 syndrome: a systematic review and network meta-analysis.
    Caution
    Post-exertional malaise is common in Long COVID: if symptoms worsen 24-72 hours after activity, scale back. Stay below your symptom threshold and work with a healthcare provider before progressing.

  2. Ubiquinol/Coenzyme Q10 (CoQ10)

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Fuels cellular energy production

    Why this matches
    For deep fatigue, CoQ10 supports the mitochondria that power your cells, the energy machinery thought to be disrupted in Long COVID.
    Why try it
    Widely used for fatigue and mitochondrial support and commonly trialed in post-viral and chronic-fatigue states, though not yet confirmed for Long COVID in controlled trials.
    Dose or use
    Ubiquinol 100-200 mg daily with a fat-containing meal is a common range; check with your provider.
    Time to results
    Typically 4-8 weeks
    Key study
    Traditionally and widely used for energy and mitochondrial support; this specific use in Long COVID has not been confirmed in controlled clinical trials.
    Caution
    Generally well tolerated; may interact with blood thinners (e.g., warfarin) and some blood-pressure medications.

  3. D-ribose

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Supplies ATP building blocks for tired cells

    Why this matches
    If exhaustion and muscle fatigue dominate, D-ribose provides raw material your cells use to rebuild energy (ATP), a common choice for post-viral, CFS-type fatigue that overlaps with Long COVID.
    Why try it
    Used for chronic-fatigue-syndrome-type exhaustion and low energy; the overlap with Long COVID is promising but not confirmed in controlled Long COVID trials.
    Dose or use
    Commonly 5 g up to 2-3 times daily dissolved in water; start low and see how you respond, with provider guidance.
    Time to results
    Typically 2-4 weeks
    Key study
    Traditionally used for chronic-fatigue-type exhaustion; this specific use in Long COVID has not been confirmed in controlled clinical trials.
    Caution
    May lower blood sugar, so use caution if diabetic or on glucose-lowering medication; can cause mild digestive upset.

  4. ST36 (Zusanli)

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Classic acupressure point for energy

    Why this matches
    ST36 is the best-known acupressure point for energy and fatigue, offering a gentle self-care option when exhaustion is your main struggle.
    Why try it
    A traditional Chinese medicine point long used to tonify energy and support immunity; a low-risk self-care practice, not a proven Long COVID treatment.
    Dose or use
    Press firmly on ST36 (just below the outer knee) for 2-3 min per side, 1-2x daily; breathe slowly as you hold.
    Time to results
    Typically 2-6 weeks with regular practice
    Key study
    Traditionally used for energy and fatigue; this specific use in Long COVID has not been confirmed in controlled clinical trials.
    Caution
    Avoid pressing on broken or irritated skin, and go gently if you bruise easily; a supportive practice, not a substitute for medical care.

  5. CoQ10 Deficiency

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Low CoQ10 can drive fatigue and weakness

    Why this matches
    When bone-deep fatigue lingers, low CoQ10 is worth ruling out: it is central to how your cells make energy, and mitochondrial dysfunction is a leading hypothesis in Long COVID.
    Why try it
    A root-cause check, not a treatment claim: if your CoQ10 is low, correcting it may support cellular energy. Ask your provider whether this fits your picture.
    Dose or use
    This is a screening prompt: talk with your provider about whether checking or trialing CoQ10 makes sense for your fatigue.
    Time to results
    Varies; energy changes often take several weeks
    Key study
    This is a root-cause deficiency check, not a proven Long COVID treatment; low CoQ10 is a plausible, testable contributor to persistent fatigue.
    Caution
    CoQ10 status isn't part of routine bloodwork, so discuss it with your provider; supplemental CoQ10 may interact with blood thinners.

Breathlessness — even light activity leaves me winded, and I've lost my physical stamina

  1. Exercise

    Supported by controlled trials (Evidence grade A · No traditional record)

    Rebuilds physical capacity safely

    Why this matches
    Structured, paced exercise is especially relevant for those struggling with breathlessness and physical deconditioning after COVID-19.
    Why try it
    Supported by a systematic review and network meta-analysis for post-COVID-19 syndrome, but the benefit depends on careful pacing that stays below your post-exertional-malaise threshold; combining gentle aerobic work with respiratory-muscle training is the best-supported approach.
    Dose or use
    Start very low and slow: short, gentle sessions of about 5-10 min of light activity such as paced walking, gentle mobility, or breathing-muscle work, with generous rest between. Increase only if symptoms do not flare the next day. Use heart-rate pacing and stop before exhaustion.
    Time to results
    Typically 4–12 weeks
    Key study
    Systematic review (2025, PMID 41488929): Clinical efficacy of exercise in the treatment of post-COVID-19 syndrome: a systematic review and network meta-analysis.
    Caution
    Post-exertional malaise is common in Long COVID: if symptoms worsen 24-72 hours after activity, scale back. Stay below your symptom threshold and work with a healthcare provider before progressing.

  2. Breathwork

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Retrains breathing and calms the body

    Why this matches
    Breathlessness after COVID is often driven by dysfunctional breathing patterns; gentle breathing retraining helps you breathe more efficiently and settles the nervous system.
    Why try it
    Breathing retraining is a mainstream, low-risk rehab tool for post-COVID breathlessness, and it also lowers stress and supports relaxation.
    Dose or use
    Practice slow diaphragmatic breathing (gentle nasal breaths with longer exhales) for 5-10 min, once or twice daily; stop if you feel light-headed.
    Time to results
    Typically 2-6 weeks
    Key study
    A standard rehab practice for breathing efficiency and relaxation; this specific use in Long COVID has not been confirmed in controlled clinical trials.
    Caution
    Avoid forceful or rapid hyperventilation-style techniques, which can worsen symptoms; go gently and build up slowly.

Brain fog — I can't think clearly, lose words, and my memory feels unreliable

  1. Probiotics

    Limited human trials so far· Most of the research is laboratory or animal work (Evidence grade C · No traditional record)

    Gut-brain support with an early trial signal

    Why this matches
    The gut microbiome is disrupted in many people with Long COVID, and the gut-brain axis is one proposed driver of brain fog. A small placebo-controlled Long COVID trial of a specific probiotic strain saw fewer errors on a cognitive test, making probiotics a reasonable, low-risk option to explore for cloudy thinking.
    Why try it
    Best understood as a gentle, gut-focused support with early, preliminary evidence rather than a proven fix. The one Long COVID trial was small and tested a single heat-treated strain, so results may not carry over to every product; general probiotics remain low-risk and worth a considered trial.
    Dose or use
    A daily multi-strain probiotic (commonly 10-30 billion CFU) with food is a typical range; the trial ran about six weeks. Introduce gradually and pick a reputable product.
    Time to results
    Typically 4-8 weeks
    Key study
    Randomized controlled trial (2026, PMID 41663412): Efficacy of heat-treated Lacticaseibacillus paracasei PS23 for individuals with long coronavirus disease-19 syndrome: a double-blinded randomized control pilot study. A small (39-participant) placebo-controlled pilot found fewer errors on a cognitive test plus improvements in a stress hormone and self-reported breathing, though the trial was small and used one specific strain.
    Caution
    Generally well tolerated; mild gas or bloating can occur at first. If you are immunocompromised, seriously ill, or have a central line, check with your provider before starting probiotics.

  2. Acupressure

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Traditionally eases cognitive and stress symptoms

    Why this matches
    Acupressure has traditionally been used to support mental clarity and reduce the mental fatigue associated with brain fog.
    Why try it
    Traditionally used to stimulate specific pressure points believed to support energy flow, cognitive function, and stress relief.
    Dose or use
    Press firmly 2–3 min, both sides, 1–2x daily on relevant points (e.g., PC6 for fatigue, GV20 for clarity); consult a practitioner for guidance.
    Time to results
    Typically 2–6 weeks
    Key study
    Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
    Caution
    Check with your healthcare provider before starting, especially if you are pregnant or breastfeeding, take prescription medication, or manage a chronic condition.

  3. Ginkgo biloba

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Traditionally supports circulation and cognition

    Why this matches
    Ginkgo biloba has traditionally been used to support mental clarity and cognitive function, making it most relevant for brain fog symptoms.
    Why try it
    Traditionally used to support cerebral circulation and cognitive performance; no modern clinical proof specific to Long COVID.
    Dose or use
    120–240 mg of standardized extract daily, typically in divided doses; consult a healthcare practitioner.
    Time to results
    Typically 4–8 weeks
    Key study
    Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
    Caution
    May interact with blood thinners and antiplatelet medications; avoid before surgery.

  4. Vitamin B12 (Cobalamin) Deficiency

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Low B12 causes fatigue and foggy thinking

    Why this matches
    Persistent fatigue plus cloudy thinking can point to low B12, a cheap and correctable deficiency worth ruling out during post-viral recovery.
    Why try it
    A root-cause check, not a treatment claim: B12 deficiency produces fatigue and cognitive difficulty, so testing can rule out an easily fixable cause.
    Dose or use
    Ask your provider for a simple blood test to check your B12 level before supplementing.
    Time to results
    Typically several weeks after correction
    Key study
    This is a root-cause deficiency check, not a proven Long COVID treatment; correcting a documented shortfall may support energy and clarity.
    Caution
    Confirm with testing; untreated deficiency can cause serious neurological effects, so involve your provider.

My nervous system is on edge — anxiety, restless sleep, and I can't seem to switch off

  1. Sound therapy

    Limited human trials so far· Most of the research is laboratory or animal work (Evidence grade C · No traditional record)

    Calms the nervous system via sound

    Why this matches
    Sound-based therapies are most relevant for those experiencing anxiety, poor sleep, or nervous system dysregulation as part of Long COVID.
    Why try it
    Suggested by a small pre-post pilot study in Long COVID patients, plus broader sound-therapy research on lowering stress and improving sleep; early and preliminary, not definitive.
    Dose or use
    Listen to calming tones, singing-bowl, or Biosound-style sessions for about 20-30 min, once daily or as needed, in a quiet space.
    Time to results
    Typically 2–6 weeks
    Key study
    Pre-post pilot study (2024, PMID 38697866): Biosound Therapy as a treatment for long COVID patients, an uncontrolled feasibility pilot, preliminary and suggestive only.
    Caution
    Check with your healthcare provider before starting, especially if you are pregnant or breastfeeding, take prescription medication, or manage a chronic condition.

  2. Breathwork

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Retrains breathing and calms the body

    Why this matches
    Breathlessness after COVID is often driven by dysfunctional breathing patterns; gentle breathing retraining helps you breathe more efficiently and settles the nervous system.
    Why try it
    Breathing retraining is a mainstream, low-risk rehab tool for post-COVID breathlessness, and it also lowers stress and supports relaxation.
    Dose or use
    Practice slow diaphragmatic breathing (gentle nasal breaths with longer exhales) for 5-10 min, once or twice daily; stop if you feel light-headed.
    Time to results
    Typically 2-6 weeks
    Key study
    A standard rehab practice for breathing efficiency and relaxation; this specific use in Long COVID has not been confirmed in controlled clinical trials.
    Caution
    Avoid forceful or rapid hyperventilation-style techniques, which can worsen symptoms; go gently and build up slowly.

  3. Acupressure

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Traditionally eases cognitive and stress symptoms

    Why this matches
    Acupressure has traditionally been used to support mental clarity and reduce the mental fatigue associated with brain fog.
    Why try it
    Traditionally used to stimulate specific pressure points believed to support energy flow, cognitive function, and stress relief.
    Dose or use
    Press firmly 2–3 min, both sides, 1–2x daily on relevant points (e.g., PC6 for fatigue, GV20 for clarity); consult a practitioner for guidance.
    Time to results
    Typically 2–6 weeks
    Key study
    Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
    Caution
    Check with your healthcare provider before starting, especially if you are pregnant or breastfeeding, take prescription medication, or manage a chronic condition.

  4. HT7 (Shenmen) - Heart 7

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Calming point for anxiety and restless sleep

    Why this matches
    HT7, the 'Spirit Gate,' is the classic calming point for anxiety, nervous tension, and poor sleep, a gentle option when your nervous system feels on edge.
    Why try it
    A traditional Chinese medicine point long used to calm the mind and ease insomnia; a low-risk self-care practice, not a proven Long COVID treatment.
    Dose or use
    Press gently on HT7 (inner wrist crease, pinky side) for 2-3 min per side, 1-2x daily or before bed, breathing slowly.
    Time to results
    Typically 2-6 weeks with regular practice
    Key study
    Traditionally used for anxiety and restless sleep; this specific use in Long COVID has not been confirmed in controlled clinical trials.
    Caution
    Avoid broken or irritated skin, and go gently if you bruise easily; a supportive practice, not a substitute for medical care.

My energy just never came back — I want to check if my body is running low on something fixable

  1. Vitamin D

    Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use

    Corrects a common deficiency; not a cure

    Why this matches
    When fatigue lingers, a low Vitamin D level is a sensible thing to rule out and correct, since Vitamin D supports immune and cellular function during recovery.
    Why try it
    Best understood as a foundational deficiency-correction step rather than a proven fatigue treatment; correct a documented shortfall and don't expect it to fix Long COVID on its own.
    Dose or use
    1,000–2,000 IU daily is a common maintenance range; higher doses should be guided by a healthcare practitioner.
    Time to results
    Typically 4–8 weeks
    Key study
    No confirmed treatment claim: correcting a low Vitamin D level is a reasonable foundation step, and a large trial found only a borderline, non-significant hint that early supplementation might reduce the risk of developing Long COVID, not evidence it treats established fatigue.
    Caution
    Avoid very high doses without testing; may interact with certain medications.

  2. CoQ10 Deficiency

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Low CoQ10 can drive fatigue and weakness

    Why this matches
    When bone-deep fatigue lingers, low CoQ10 is worth ruling out: it is central to how your cells make energy, and mitochondrial dysfunction is a leading hypothesis in Long COVID.
    Why try it
    A root-cause check, not a treatment claim: if your CoQ10 is low, correcting it may support cellular energy. Ask your provider whether this fits your picture.
    Dose or use
    This is a screening prompt: talk with your provider about whether checking or trialing CoQ10 makes sense for your fatigue.
    Time to results
    Varies; energy changes often take several weeks
    Key study
    This is a root-cause deficiency check, not a proven Long COVID treatment; low CoQ10 is a plausible, testable contributor to persistent fatigue.
    Caution
    CoQ10 status isn't part of routine bloodwork, so discuss it with your provider; supplemental CoQ10 may interact with blood thinners.

  3. Vitamin B12 (Cobalamin) Deficiency

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Low B12 causes fatigue and foggy thinking

    Why this matches
    Persistent fatigue plus cloudy thinking can point to low B12, a cheap and correctable deficiency worth ruling out during post-viral recovery.
    Why try it
    A root-cause check, not a treatment claim: B12 deficiency produces fatigue and cognitive difficulty, so testing can rule out an easily fixable cause.
    Dose or use
    Ask your provider for a simple blood test to check your B12 level before supplementing.
    Time to results
    Typically several weeks after correction
    Key study
    This is a root-cause deficiency check, not a proven Long COVID treatment; correcting a documented shortfall may support energy and clarity.
    Caution
    Confirm with testing; untreated deficiency can cause serious neurological effects, so involve your provider.

  4. Vitamin D Deficiency

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Low D may worsen fatigue and recovery

    Why this matches
    If you're experiencing persistent fatigue, checking whether low Vitamin D is a contributing factor is a practical first step.
    Why try it
    If you're low in Vitamin D, correcting the deficiency may support your immune system and overall energy during Long COVID recovery.
    Dose or use
    Ask your healthcare provider for a blood test to check your Vitamin D level before supplementing.
    Time to results
    Typically 6–12 weeks after correction
    Key study
    Correcting a documented shortfall can support recovery; this is a root-cause check, not a treatment claim — ask your provider to test your levels.
    Caution
    Deficiency is common but levels should be tested before high-dose supplementation.

What kind of recovery support fits me best?

I want to rebuild my body gently — paced movement and breathing retraining, without triggering a crash

  1. Exercise

    Supported by controlled trials (Evidence grade A · No traditional record)

    Rebuilds physical capacity safely

    Why this matches
    Structured, paced exercise is especially relevant for those struggling with breathlessness and physical deconditioning after COVID-19.
    Why try it
    Supported by a systematic review and network meta-analysis for post-COVID-19 syndrome, but the benefit depends on careful pacing that stays below your post-exertional-malaise threshold; combining gentle aerobic work with respiratory-muscle training is the best-supported approach.
    Dose or use
    Start very low and slow: short, gentle sessions of about 5-10 min of light activity such as paced walking, gentle mobility, or breathing-muscle work, with generous rest between. Increase only if symptoms do not flare the next day. Use heart-rate pacing and stop before exhaustion.
    Time to results
    Typically 4–12 weeks
    Key study
    Systematic review (2025, PMID 41488929): Clinical efficacy of exercise in the treatment of post-COVID-19 syndrome: a systematic review and network meta-analysis.
    Caution
    Post-exertional malaise is common in Long COVID: if symptoms worsen 24-72 hours after activity, scale back. Stay below your symptom threshold and work with a healthcare provider before progressing.

  2. Breathwork

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Retrains breathing and calms the body

    Why this matches
    Breathlessness after COVID is often driven by dysfunctional breathing patterns; gentle breathing retraining helps you breathe more efficiently and settles the nervous system.
    Why try it
    Breathing retraining is a mainstream, low-risk rehab tool for post-COVID breathlessness, and it also lowers stress and supports relaxation.
    Dose or use
    Practice slow diaphragmatic breathing (gentle nasal breaths with longer exhales) for 5-10 min, once or twice daily; stop if you feel light-headed.
    Time to results
    Typically 2-6 weeks
    Key study
    A standard rehab practice for breathing efficiency and relaxation; this specific use in Long COVID has not been confirmed in controlled clinical trials.
    Caution
    Avoid forceful or rapid hyperventilation-style techniques, which can worsen symptoms; go gently and build up slowly.

I'd rather try well-chosen supplements that support my body's energy and recovery

  1. Probiotics

    Limited human trials so far· Most of the research is laboratory or animal work (Evidence grade C · No traditional record)

    Gut-brain support with an early trial signal

    Why this matches
    The gut microbiome is disrupted in many people with Long COVID, and the gut-brain axis is one proposed driver of brain fog. A small placebo-controlled Long COVID trial of a specific probiotic strain saw fewer errors on a cognitive test, making probiotics a reasonable, low-risk option to explore for cloudy thinking.
    Why try it
    Best understood as a gentle, gut-focused support with early, preliminary evidence rather than a proven fix. The one Long COVID trial was small and tested a single heat-treated strain, so results may not carry over to every product; general probiotics remain low-risk and worth a considered trial.
    Dose or use
    A daily multi-strain probiotic (commonly 10-30 billion CFU) with food is a typical range; the trial ran about six weeks. Introduce gradually and pick a reputable product.
    Time to results
    Typically 4-8 weeks
    Key study
    Randomized controlled trial (2026, PMID 41663412): Efficacy of heat-treated Lacticaseibacillus paracasei PS23 for individuals with long coronavirus disease-19 syndrome: a double-blinded randomized control pilot study. A small (39-participant) placebo-controlled pilot found fewer errors on a cognitive test plus improvements in a stress hormone and self-reported breathing, though the trial was small and used one specific strain.
    Caution
    Generally well tolerated; mild gas or bloating can occur at first. If you are immunocompromised, seriously ill, or have a central line, check with your provider before starting probiotics.

  2. Ubiquinol/Coenzyme Q10 (CoQ10)

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Fuels cellular energy production

    Why this matches
    For deep fatigue, CoQ10 supports the mitochondria that power your cells, the energy machinery thought to be disrupted in Long COVID.
    Why try it
    Widely used for fatigue and mitochondrial support and commonly trialed in post-viral and chronic-fatigue states, though not yet confirmed for Long COVID in controlled trials.
    Dose or use
    Ubiquinol 100-200 mg daily with a fat-containing meal is a common range; check with your provider.
    Time to results
    Typically 4-8 weeks
    Key study
    Traditionally and widely used for energy and mitochondrial support; this specific use in Long COVID has not been confirmed in controlled clinical trials.
    Caution
    Generally well tolerated; may interact with blood thinners (e.g., warfarin) and some blood-pressure medications.

  3. Vitamin D

    Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use

    Corrects a common deficiency; not a cure

    Why this matches
    When fatigue lingers, a low Vitamin D level is a sensible thing to rule out and correct, since Vitamin D supports immune and cellular function during recovery.
    Why try it
    Best understood as a foundational deficiency-correction step rather than a proven fatigue treatment; correct a documented shortfall and don't expect it to fix Long COVID on its own.
    Dose or use
    1,000–2,000 IU daily is a common maintenance range; higher doses should be guided by a healthcare practitioner.
    Time to results
    Typically 4–8 weeks
    Key study
    No confirmed treatment claim: correcting a low Vitamin D level is a reasonable foundation step, and a large trial found only a borderline, non-significant hint that early supplementation might reduce the risk of developing Long COVID, not evidence it treats established fatigue.
    Caution
    Avoid very high doses without testing; may interact with certain medications.

  4. D-ribose

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Supplies ATP building blocks for tired cells

    Why this matches
    If exhaustion and muscle fatigue dominate, D-ribose provides raw material your cells use to rebuild energy (ATP), a common choice for post-viral, CFS-type fatigue that overlaps with Long COVID.
    Why try it
    Used for chronic-fatigue-syndrome-type exhaustion and low energy; the overlap with Long COVID is promising but not confirmed in controlled Long COVID trials.
    Dose or use
    Commonly 5 g up to 2-3 times daily dissolved in water; start low and see how you respond, with provider guidance.
    Time to results
    Typically 2-4 weeks
    Key study
    Traditionally used for chronic-fatigue-type exhaustion; this specific use in Long COVID has not been confirmed in controlled clinical trials.
    Caution
    May lower blood sugar, so use caution if diabetic or on glucose-lowering medication; can cause mild digestive upset.

  5. Ginkgo biloba

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Traditionally supports circulation and cognition

    Why this matches
    Ginkgo biloba has traditionally been used to support mental clarity and cognitive function, making it most relevant for brain fog symptoms.
    Why try it
    Traditionally used to support cerebral circulation and cognitive performance; no modern clinical proof specific to Long COVID.
    Dose or use
    120–240 mg of standardized extract daily, typically in divided doses; consult a healthcare practitioner.
    Time to results
    Typically 4–8 weeks
    Key study
    Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
    Caution
    May interact with blood thinners and antiplatelet medications; avoid before surgery.

I'd rather use calming, hands-on self-care — acupressure points and soothing sound to settle my system

  1. Sound therapy

    Limited human trials so far· Most of the research is laboratory or animal work (Evidence grade C · No traditional record)

    Calms the nervous system via sound

    Why this matches
    Sound-based therapies are most relevant for those experiencing anxiety, poor sleep, or nervous system dysregulation as part of Long COVID.
    Why try it
    Suggested by a small pre-post pilot study in Long COVID patients, plus broader sound-therapy research on lowering stress and improving sleep; early and preliminary, not definitive.
    Dose or use
    Listen to calming tones, singing-bowl, or Biosound-style sessions for about 20-30 min, once daily or as needed, in a quiet space.
    Time to results
    Typically 2–6 weeks
    Key study
    Pre-post pilot study (2024, PMID 38697866): Biosound Therapy as a treatment for long COVID patients, an uncontrolled feasibility pilot, preliminary and suggestive only.
    Caution
    Check with your healthcare provider before starting, especially if you are pregnant or breastfeeding, take prescription medication, or manage a chronic condition.

  2. Acupressure

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Traditionally eases cognitive and stress symptoms

    Why this matches
    Acupressure has traditionally been used to support mental clarity and reduce the mental fatigue associated with brain fog.
    Why try it
    Traditionally used to stimulate specific pressure points believed to support energy flow, cognitive function, and stress relief.
    Dose or use
    Press firmly 2–3 min, both sides, 1–2x daily on relevant points (e.g., PC6 for fatigue, GV20 for clarity); consult a practitioner for guidance.
    Time to results
    Typically 2–6 weeks
    Key study
    Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
    Caution
    Check with your healthcare provider before starting, especially if you are pregnant or breastfeeding, take prescription medication, or manage a chronic condition.

  3. HT7 (Shenmen) - Heart 7

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Calming point for anxiety and restless sleep

    Why this matches
    HT7, the 'Spirit Gate,' is the classic calming point for anxiety, nervous tension, and poor sleep, a gentle option when your nervous system feels on edge.
    Why try it
    A traditional Chinese medicine point long used to calm the mind and ease insomnia; a low-risk self-care practice, not a proven Long COVID treatment.
    Dose or use
    Press gently on HT7 (inner wrist crease, pinky side) for 2-3 min per side, 1-2x daily or before bed, breathing slowly.
    Time to results
    Typically 2-6 weeks with regular practice
    Key study
    Traditionally used for anxiety and restless sleep; this specific use in Long COVID has not been confirmed in controlled clinical trials.
    Caution
    Avoid broken or irritated skin, and go gently if you bruise easily; a supportive practice, not a substitute for medical care.

  4. ST36 (Zusanli)

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Classic acupressure point for energy

    Why this matches
    ST36 is the best-known acupressure point for energy and fatigue, offering a gentle self-care option when exhaustion is your main struggle.
    Why try it
    A traditional Chinese medicine point long used to tonify energy and support immunity; a low-risk self-care practice, not a proven Long COVID treatment.
    Dose or use
    Press firmly on ST36 (just below the outer knee) for 2-3 min per side, 1-2x daily; breathe slowly as you hold.
    Time to results
    Typically 2-6 weeks with regular practice
    Key study
    Traditionally used for energy and fatigue; this specific use in Long COVID has not been confirmed in controlled clinical trials.
    Caution
    Avoid pressing on broken or irritated skin, and go gently if you bruise easily; a supportive practice, not a substitute for medical care.

I'd rather get tested first — find out what's actually depleted before taking anything

  1. CoQ10 Deficiency

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Low CoQ10 can drive fatigue and weakness

    Why this matches
    When bone-deep fatigue lingers, low CoQ10 is worth ruling out: it is central to how your cells make energy, and mitochondrial dysfunction is a leading hypothesis in Long COVID.
    Why try it
    A root-cause check, not a treatment claim: if your CoQ10 is low, correcting it may support cellular energy. Ask your provider whether this fits your picture.
    Dose or use
    This is a screening prompt: talk with your provider about whether checking or trialing CoQ10 makes sense for your fatigue.
    Time to results
    Varies; energy changes often take several weeks
    Key study
    This is a root-cause deficiency check, not a proven Long COVID treatment; low CoQ10 is a plausible, testable contributor to persistent fatigue.
    Caution
    CoQ10 status isn't part of routine bloodwork, so discuss it with your provider; supplemental CoQ10 may interact with blood thinners.

  2. Vitamin B12 (Cobalamin) Deficiency

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Low B12 causes fatigue and foggy thinking

    Why this matches
    Persistent fatigue plus cloudy thinking can point to low B12, a cheap and correctable deficiency worth ruling out during post-viral recovery.
    Why try it
    A root-cause check, not a treatment claim: B12 deficiency produces fatigue and cognitive difficulty, so testing can rule out an easily fixable cause.
    Dose or use
    Ask your provider for a simple blood test to check your B12 level before supplementing.
    Time to results
    Typically several weeks after correction
    Key study
    This is a root-cause deficiency check, not a proven Long COVID treatment; correcting a documented shortfall may support energy and clarity.
    Caution
    Confirm with testing; untreated deficiency can cause serious neurological effects, so involve your provider.

  3. Vitamin D Deficiency

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Low D may worsen fatigue and recovery

    Why this matches
    If you're experiencing persistent fatigue, checking whether low Vitamin D is a contributing factor is a practical first step.
    Why try it
    If you're low in Vitamin D, correcting the deficiency may support your immune system and overall energy during Long COVID recovery.
    Dose or use
    Ask your healthcare provider for a blood test to check your Vitamin D level before supplementing.
    Time to results
    Typically 6–12 weeks after correction
    Key study
    Correcting a documented shortfall can support recovery; this is a root-cause check, not a treatment claim — ask your provider to test your levels.
    Caution
    Deficiency is common but levels should be tested before high-dose supplementation.

Evidence grades describe the strength of published research for Long Covid, not a promise of results. Nothing here is medical advice — talk to your clinician before starting anything, especially alongside prescription medication.

Other ways people describe this

Same underlying problem, different words.

These suggestions come from our full page on Long Covid, where you can see every option and how it is graded. Evidence grades are explained in our methodology, and every phrasing we cover is listed under health topics.

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There is a wealth of information on the app! I recently had bloodwork done and found I was deficient in a handful of vitamins and minerals (Vitamin B12, Vitamin D, Iron, etc.) HealisticMD made it simple for me to find out what foods to eat/ supplements I needed to improve these deficiencies. It gives you so many ideas on prevention, natural health tips, where to buy the vitamins, when to take them, why, etc. I love how easy the app is to use too. I am currently working on getting pregnant. I was pleasantly surprised to find compelling data along with supplement suggestions to aid in the process, some of which my fertility doctor wasn’t even aware of. Highly recommend downloading, after all health is one our greatest gifts!

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