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Natural Remedies for Long COVID: An Evidence-Based Approach from Naturopathy and Functional Medicine

Written by Portland Clinic of Natural Health on June 16, 2023

Long COVID, also known as post-acute sequelae of SARS-CoV-2 infection (PASC), refers to a condition where individuals experience persistent symptoms long after recovering from the acute phase of COVID-19. While conventional medical interventions play a crucial role in managing long COVID, naturopathic and functional medicine approaches can provide valuable support. In this blog post, we will explore evidence-based natural remedies that can help alleviate symptoms and promote recovery for individuals with long COVID. (1)

  1. Focus on a Nutrient-Dense Diet: A balanced and nutrient-dense diet is essential for supporting overall health and immune function. Incorporate a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals. Consider increasing your intake of foods rich in antioxidants, such as berries, leafy greens, and turmeric, which can help reduce inflammation and support cellular repair. (2)
  2. Support Gut Health: The gut microbiome plays a crucial role in immune function and overall well-being. Include probiotic-rich foods like yogurt, kefir, and sauerkraut in your diet to support a healthy gut microbiota. Additionally, consider incorporating prebiotic foods like onions, garlic, and asparagus, as they provide nourishment for beneficial gut bacteria. (3)
  3. Manage Inflammation: Chronic inflammation is often associated with long COVID. Omega-3 fatty acids found in fish, flaxseeds, and chia seeds have anti-inflammatory properties and may help reduce inflammation. Curcumin, the active compound in turmeric, is another potent anti-inflammatory agent. Adding these foods or considering high-quality supplements may be beneficial. (4)
  4. Optimize Sleep Quality: Adequate sleep is crucial for overall health and recovery. Establish a consistent sleep routine, aiming for 7-9 hours of quality sleep each night. Create a sleep-friendly environment by minimizing exposure to electronic devices before bed and ensuring your bedroom is cool, dark, and quiet. If needed, consider natural sleep aids like chamomile tea or melatonin supplements. (5)
  5. Reduce Stress and Support Mental Health: Chronic stress can exacerbate long COVID symptoms. Practice stress-reducing techniques such as meditation, deep breathing exercises, or gentle yoga. Engage in activities that bring you joy and support your mental well-being, such as spending time in nature, listening to calming music, or connecting with loved ones. (6)
  6. Consider Nutritional Supplements: Certain supplements may provide additional support during recovery. Vitamin D, which plays a crucial role in immune function, should be considered, especially for those with deficiencies. Vitamin C, zinc, and selenium are also important for immune function. However, it is essential to consult with a qualified healthcare practitioner to determine appropriate dosages and individualized needs. (7)

While there is no one-size-fits-all approach to managing long COVID, integrating natural remedies into a comprehensive care plan can offer support and promote recovery. A naturopathic and functional medicine approach emphasizes optimizing nutrition, supporting gut health, managing inflammation, improving sleep quality, reducing stress, and considering targeted supplementation. Remember to work in collaboration with holistic healthcare professionals who can guide you through the process and tailor the approach to your specific needs. Also, this article is not medical advice. Please consult your holistic healthcare practitioner if you think you might have Long Covid or would like to treat it.


  1. Raveendran AV, Jayadevan R, Sashidharan S. Long COVID: An overview. Diabetes Metab Syndr. 2021 May-Jun;15(3):869-875. doi: 10.1016/j.dsx.2021.04.007. Epub 2021 Apr 20. Erratum in: Diabetes Metab Syndr. 2022 May;16(5):102504. Erratum in: Diabetes Metab Syndr. 2022 Dec;16(12):102660. PMID: 33892403; PMCID: PMC8056514.
  2. Barrea L, Grant WB, Frias-Toral E, Vetrani C, Verde L, de Alteriis G, Docimo A, Savastano S, Colao A, Muscogiuri G. Dietary Recommendations for Post-COVID-19 Syndrome. Nutrients. 2022 Mar 20;14(6):1305. doi: 10.3390/nu14061305. PMID: 35334962; PMCID: PMC8954128.
  3. Zhang D, Zhou Y, Ma Y, Chen P, Tang J, Yang B, Li H, Liang M, Xue Y, Liu Y, Zhang J, Wang X. Gut Microbiota Dysbiosis Correlates With Long COVID-19 at One-Year After Discharge. J Korean Med Sci. 2023 Apr 17;38(15):e120. doi: 10.3346/jkms.2023.38.e120. PMID: 37069814; PMCID: PMC10111044.
  4. PHOSP-COVID Collaborative Group. Clinical characteristics with inflammation profiling of long COVID and association with 1-year recovery following hospitalisation in the UK: a prospective observational study. Lancet Respir Med. 2022 Aug;10(8):761-775. doi: 10.1016/S2213-2600(22)00127-8. Epub 2022 Apr 23. Erratum in: Lancet Respir Med. 2022 Jul 26;: PMID: 35472304; PMCID: PMC9034855.
  5. Choudhry AA, Shahzeen F, Choudhry SA, Batool N, Murtaza F, Dilip A, Rani M, Chandnani A. Impact of COVID-19 Infection on Quality of Sleep. Cureus. 2021 Sep 22;13(9):e18182. doi: 10.7759/cureus.18182. PMID: 34722016; PMCID: PMC8544642.
  6. Goodman ML, Molldrem S, Elliott A, Robertson D, Keiser P. Long COVID and mental health correlates: a new chronic condition fits existing patterns. Health Psychol Behav Med. 2023 Jan 8;11(1):2164498. doi: 10.1080/21642850.2022.2164498. PMID: 36643576; PMCID: PMC9833408.
  7. Pak VM, Lee J. Examining the role of micronutrients on improving long COVID sleep-related symptoms. J Clin Nurs. 2022 Dec 20:10.1111/jocn.16326. doi: 10.1111/jocn.16326. Epub ahead of print. PMID: 36539931; PMCID: PMC9880629.

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