4 vitamins for post-COVID fatigue

In this article:

• Vitamins for post-COVID fatigue
• Supplements that need more research
• Do supplements help?
• Who should avoid vitamins?
• What to look for

In this article

• Vitamins for post-COVID fatigue
• Supplements that need more research
• Do supplements help?
• Who should avoid vitamins?
• What to look for

When you’re sick with a viral infection, you expect to feel poorly for a few days. COVID is no exception. Whether you’re hit with respiratory, GI, or flu-like symptoms such as muscle pain, headache, and fatigue, testing positive for COVID means being down for the count for a bit before returning to your daily routine.

However, what if you don’t bounce back, even after you’re technically recovered? For about 10% of people with a recent COVID-19 infection, fatigue can linger long after other common symptoms—sometimes weeks or even months after, per the Centers for Disease Control and Prevention (CDC). This sets it apart from many other viral, inflammatory illnesses.

“It’s normal for people to experience a loss of energy as the body is fighting off an infection, but usually that energy comes back once we get better,” says Danielle VenHuizen, MS, RDN, owner of Food Sense Nutrition. “It may be that high levels of inflammation produced by COVID-19 cause dysregulation in many systems of the body, especially in the heart and the brain, which could explain some of the fatigue.”

Whatever the cause, people living with post-COVID fatigue may need some help getting their bodies back to normal functioning. One potential solution is increasing your vitamin intake: Dietary supplements are currently being studied for their effectiveness in treating long COVID symptoms, with vitamins such as vitamin D, zinc, and magnesium showing some promise. Here’s what we know about taking vitamins for post-COVID fatigue, including which ones are backed by science and what to look for when choosing a supplement.

4 vitamins for post-COVID fatigue

While experts are still learning about what triggers post-COVID fatigue in some people but not others, there are some things we’ve learned since COVID-19 first appeared. One of those lessons is that deficiencies in some of the vitamins and minerals responsible for helping our bodies recover from illness can contribute to the risk of long COVID-19.

“B vitamins, vitamin C, iron, magnesium, and zinc are critical for energy production, brain function, and combating physical and mental fatigue,” says Alyssa Simpson, RDN, digestive health dietitian in Phoenix, Arizona. “Supplementation, especially for people with inadequate intakes, has been shown to improve fatigue and cognitive function, making these nutrients potentially beneficial in post-COVID recovery.”

1. Vitamin B12

Vitamin B12 coupons

Simpson says B12 is critical for nerve health and red blood cell production, and a deficiency could contribute to lingering tiredness after COVID. It also has the potential to help people recover from viral illnesses and has been studied as a complementary treatment for ongoing COVID symptoms. A 2022 study found that both B12 and B5 had protective effects against COVID infection, while a 2020 study found that vitamin B12 (when combined with vitamin D and magnesium) improved outcomes for elderly patients hospitalized with COVID-19.

Based on some research, 1,000 milligrams of vitamin B12 daily is the most commonly utilized dose for targeting COVID symptoms.

2. Vitamin D

Vitamin D coupons

Most people think of vitamin D as the sunshine vitamin without realizing how big of an impact it has on our immune system. Low levels of vitamin D have been linked to poor immune function and fatigue, which can inhibit your recovery from COVID, says Simpson.

Two studies have linked low vitamin D levels to long COVID. One found that people with low vitamin D were more likely to have cognitive symptoms while experiencing long COVID, and one found that vitamin D deficiency could delay recovery from COVID. Meanwhile, a 2024 study found that eight weeks of high-dose vitamin D (60,000 IU weekly) improved fatigue in a small number of participants.

3. Magnesium

Magnesium coupons

According to Jacob Teitelbaum, MD, an integrative physician and author of You Can Heal from Long COVID, research shows that low magnesium levels are associated with a greater likelihood of severe COVID-19, which is in turn associated with a higher risk of long COVID. 

Studies have also shown that magnesium may have a protective effect as COVID runs its course, decreasing inflammation, improving blood oxygen levels, and preventing cognitive symptoms.

One 2021 review of studies found numerous connections in the scientific literature between magnesium deficiency and poor COVID outcomes. It also highlighted several ways that low magnesium levels could directly contribute to long COVID or make it harder for someone to recover (magnesium deficiency commonly causes fatigue, weakness, muscle pain, and brain fog).

Although specific studies looking at the effects of magnesium supplementation don’t exist yet, it’s clear there’s a connection between magnesium deficiency and COVID severity, and even post-COVID symptoms specifically. The Office of Dietary Supplements (ODS) recommends that most adults get about 400 milligrams of magnesium per day. Still, your intake can go higher than that for therapeutic reasons under a healthcare provider’s supervision.

4. Zinc

Zinc coupons

Like the other vitamins on this list, low zinc levels are linked to an increased risk of viral illnesses and COVID-19. According to the ODS, people with zinc deficiencies may also be more likely to develop severe COVID-19 or have complications.

In fact, a 2023 study of people with long COVID and a zinc deficiency found that fatigue was the most commonly reported symptom, suggesting that maintaining the right amount of zinc may have a critical role in improving chronic fatigue symptoms after COVID. According to a 2021 study, 40 milligrams of zinc per day does not usually cause side effects, but participants in studies are often taking significantly higher amounts (between 200 and 400 milligrams). It’s important to consult a healthcare professional before choosing the right amount of zinc to take for COVID fatigue.

Post-COVID fatigue supplements that need more research

In addition to what we know about the effect of certain supplements on post-COVID fatigue, there is a lot more we’re still learning. Some other supplements have shown some initial promise in research and may also be helpful for recovering from COVID infections. Still, more research is needed before experts can say whether they’re useful.

• Creatine: This chemical helps your muscles create energy during exercise but can also help fuel cells in your brain and improve cognitive function. VenHuizen says it may help the body boost energy and recover from COVID-related fatigue, citing a 2023 study that found that six months of supplemental creatine improved symptoms of post-COVID fatigue in a small population.
• Iron: Researchers have recently linked low iron levels after acute COVID infection to an increased risk of developing long COVID, leading experts to wonder if iron supplementation could help resolve some post-COVID symptoms like fatigue. However, at this point, the studies are still only demonstrating a connection between anemia and COVID, and haven’t yet advanced to studying whether or not taking iron supplements could help people recover from lingering fatigue.
• Coenzyme Q10: As part of an antioxidant one-two punch, VenHuizen says pairing coenzyme Q10 with alpha lipoic acid supplements may be beneficial for post-COVID fatigue, pointing to a 2022 study showing that this combination reduced symptoms of fatigue in patients with long COVID after 60 days.
• Vitamin C: Vitamin C is well known for its positive effects on the immune system. Intravenous vitamin C therapy has been shown to reduce fatigue in recent studies of other diseases that cause fatigue, says VenHuizen, but it hasn’t been studied in COVID yet. Another 2022 study, looking at the effect of 1,000 milligrams of vitamin C when combined with the amino acid l-arginine, saw improvements in chronic fatigue symptoms in people with long COVID, VenHuizen adds, but far more research is needed.

Are post-COVID fatigue supplements beneficial?

They can be, especially if you’re at a higher risk for developing post-COVID fatigue or know you’re deficient in certain vitamins and minerals.

“People with low levels of key nutrients like vitamins D, B12, C, and magnesium are most likely to benefit from supplements for post-COVID fatigue,” says Simpson. “[because] deficiencies in these nutrients can worsen fatigue and slow recovery.”

Simpson adds that people with restricted diets, older adults, or individuals with conditions that affect nutrient absorption may experience the greatest relief from targeted supplementation. If you aren’t sure whether you’re deficient in any key nutrients, talk to a healthcare provider; VenHuizen says nutrient supplementation will be most beneficial if you identify and correct the areas where you’re deficient.

Of course, vitamins alone most likely won’t help you feel like yourself again. Dr. Teitelbaum says nutritional support helps build the foundation for recovery from post-COVID fatigue. However, you still need to care for your body in other ways using what he calls the “SHINE” protocol: sleep, hormone regulation, immunity-building, nutrition, and exercise.

Who should avoid vitamins for post-COVID fatigue?

In general, the vitamins recommended for post-COVID fatigue are safe to take and can benefit most people. However, we always recommend seeking medical advice from your healthcare provider before taking any new supplements so you can be sure they won’t interact with any of your existing medications or health conditions.

Plus, too much of a good thing is possible, even with beneficial nutrients; Simpson says people who already meet the daily recommended levels of certain vitamins should avoid extra supplementation unless their healthcare provider advises it because excessive intake can cause unwanted side effects and some vitamins pose risks at high doses.

Finally, if you’ve been feeling fatigued for a long time, it’s a good idea to check in with your provider anyway, says VenHuizen, so they can rule out other issues, such as chronic fatigue syndrome or cardiovascular problems, before helping you make a plan for safe supplementation.

What to look for in vitamins for post-COVID fatigue

It can be difficult to choose a supplement because they aren’t regulated by the U.S. Food and Drug Administration (FDA), so you’re relying on brand trustworthiness in the face of intense marketing to consumers.

Simpson recommends looking for high-quality supplements with well-absorbed formulations, such as methylated B vitamins and vitamin D3. VenHuizen says it’s critical to ensure that your nutritional support products have been verified or certified by a third party.

“Supplements are popping up all over the place suggesting they can help with immune function, energy, and fatigue, but unless those products are verified, they may not even contain what they claim to offer,” says VenHuizen. “In fact, if a product makes bold claims on how it can help your health, chances are that’s one you want to avoid.”

Instead of choosing supplements based on marketing tactics, VenHuizen and Simpson both suggest consulting with a healthcare provider: they can help you select the right vitamins for your specific overall health needs while avoiding unnecessary ingredients and excessive doses.