Did you know? Only 20% of us feel fatigue, brain fog and a flat mood after recovering from a bug. See yourself through the cooler months with this holistic, feel-good guide.

Ready to feel switched on, and face the day ahead with ease? Our Naturopath & Medical Herbalist Rebecca shares self-care tips and her top 4 supplements for daily energy and mental focus.

Supplements to support your recovery

Residual immune activity after a bug can leave you feeling tired all the time. The aim is balanced cytokines to support energy production and mental clarity. Balanced immune pathways are key to help you bounce back.

Doctor's Best Acetyl-L-Carnitine 500mg

For brain fog: Doctor's Best Acetyl-L-Carnitine 500mg

Well known for its brain and energy support, Acetyl-L-Carnitine is ideal if your brain feels foggy. Studies have shown that it supports normal cytokine levels – and if you feel you need extra support for your brain and nervous system, it’s especially good.

  • Supports mental clarity and focus
  • Antioxidant for cell health and mood
  • The ‘Acetyl’ form easy to absorb - it can enter the brain
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Flow State MyComplete Capsules

For both mental clarity & energy: Flow State MyComplete Capsules

Mushrooms offer excellent immune support – backed by research. They’re ideal for balanced immune pathways, which is the goal here. The star ‘shroom here is Lion’s Mane for mental clarity, followed closely by Cordyceps – which is a great energy supplement. This nourishing blend also contains other immune loving ‘shrooms like Maitake, Reishi and Turkey Tail. A daily tonic to recharge – ideal if you’re after a healthy boost.

  • Lions Mane for focus and clarity
  • Cordyceps for energy support
  • Third-party tested in NZ for purity and actives
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Lifestream Probiotics 14 Strains

For immune balance - long term: Lifestream Probiotics 14 Strains

Studies show that having a diverse, healthy microbiome supports the body's response to long term post-recovery fatigue. Because microbiome diversity is a key goal, a broad-spectrum probiotic is a foundation product. It offers support for balanced immune pathways. It’s ideal to support ongoing immune recovery and of course, gut health too.

  • Supports your body's natural recovery
  • Broad spectrum with 14 strains
  • Microencapsulated to resist stomach acid
  • Take 1 capsule twice daily
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BioBalance Quercetin Immune

For normal cytokines: BioBalance Quercetin Immune

This formula supports whole body recovery on multiple levels. Hero ingredient Quercetin helps support balanced immune pathways and is a protective antioxidant. If seasonal allergies are a thing for you, Quercetin is a great choice. That’s because it supports a normal, appropriate immune response.

  • Offers comprehensive support
  • Supports healthy energy post-recovery
  • Specifically supports respiratory health
Shop BioBalance Quercetin Immune →

4 top tips to bounce back

1. Sunshine for feeling bright again

We use sunlight to make 90% of our Vitamin D, which is key for balanced immune pathways. A 2019 study showed sunlight can have a positive effect on microbiome diversity too. So, make sure you get some (responsible) sunlight. Explore our popular vitamin D blog to learn more about it.

2. Drink plenty of water

This is key for both energy and mental focus and helps mitigate inflammation. Aim for around 2 litres daily – or more if you have a larger body mass, drink coffee/alcohol or after exercise. This helps your body steer clear of dehydration, which can increase the fatigue and other symptoms.

3. Keep stress at bay

Proactive stress management can keep inflammation and cytokine levels at normal, appropriate levels. Good stress adaptation can help most conditions and this one is no exception. For some easy self-care tips check out these 6 ways to stay balanced and look after yourself.

4. Wholefood focus

A rich wholefood diet will help your recovery. Focus on fruit, veggies, nuts, seeds and wholegrains. Cut back on refined carbohydrates, like sugar, white bread and white rice. This will help stabilise your blood sugars, which helps quell inflammation.

Why are wholefoods essential?

Rich in micronutrients

Immune nutrients like zinc and vitamin C - studies show having enough is important for not only immune resilience, but also balanced immune pathways.

High in prebiotics

Prebiotics feed the friendly bacteria in our microbiome, it keeps them happy and thriving. Studies show that diet can have a positive impact on microbiome diversity, which is important.

Plant omegas

Nuts and seeds in your diet, like chia, flaxseed, hempseed and walnuts have plenty of omega-3 fats, which the body uses to maintain balanced immune pathways.

Lots of antioxidants

Plant antioxidants play a natural part in cell protection, especially the brain and nervous system.

How to get more nutrients into your day

  1. Keep the skin of fruit and veggies on where possible - for extra fibre and antioxidants.
  2. Ideally nuts and seeds should be raw and unroasted - to preserve the healthy omegas.
  3. If you boil veggies, keep the water to use for stock – it’s full of phytonutrients.

Holistic recovery

Try one or two of the supplement recommendations above. If you’re super keen, you can take all 4 – they all support in different ways.

It’s worth considering taking them for a few weeks after you’re feeling better too, to give your body the optimal chance to recover well.

Combined with a wholefood diet, hydration, sunlight and good stress management, your wellness toolbox will be full – so you can bounce back feeling your best.

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