<h4>What supplements can I take for long Covid?</h4><p>Making changes to your diet so that you are eating more unprocessed whole foods and less sugar and fast food can go a long way towards supporting your body through long Covid. However, there are a number of nutritional supplements that can be useful for some people. Below, we take a look at some of the supplements commonly used for their potential anti-inflammatory and energy- and immune-supporting properties. Note that testing and advice from your doctor or nutrition practitioner is recommended to determine your unique supplement needs.</p><h5>Supplements with anti-inflammatory potential</h5><p><strong>Antioxidant vitamins:</strong> Vitamins C and E are fundamental to supporting the health of our cells in the face of potential damage from naturally-occurring and environmental free radicals. Studies suggest that vitamin C can be useful to support the body in fighting off severe Covid infection. Vitamin E can be found in good multivitamin products. Vitamin C, also known as ascorbic acid, is best bought separately so that dosage can be tailored to the individual’s health concerns. The buffered format, sodium ascorbate, is more gentle on the stomach than straight ascorbic acid and is generally tasteless when taken as a powder mixed into water.</p><p><strong>Polyphenols:</strong> The multiple antioxidant compounds that are obtained from plants are known as polyphenols. Research suggests that they have potential anti-inflammatory, anti-viral and neuro-protective properties. Look for:</p><ul><li>Quercetin</li><li>Curcumin</li><li>Green tea</li><li>Resveratrol</li><li>Sambucus nigra</li><li>Grapeseed</li></ul><p><strong>The body’s antioxidants: </strong>A number of powerful antioxidants are synthesized within our bodies and can be obtained through supplements to give additional support at times of infection or when medications, stress or biochemical imbalances might be impairing their internal production. These include CoQ10 and glutathione, though there is limited evidence on the effects of supplemental glutathione. Research is promising on the use of supplemental CoQ10 in long Covid and other post-viral conditions, however, as it is seen to support energy production and immune function in addition to its antioxidant effects.</p><h5>Supplements with potential to support energy levels</h5><ul><li><strong>Magnesium: </strong>This important mineral supports a multitude of biochemical processes in the body. It is particularly important for the processes that help us to meet the body’s energy needs, including the health of our heart and skeletal muscles. Look for easily absorbed forms of magnesium such as magnesium taurate or magnesium malate.</li><li><strong>Multivitamins and minerals:</strong> A good combination product can offer an array of the micronutrients that support key energy production processes. Look for a product with bioavailable folate rather than folic acid and, unless your doctor recommends it, avoid large quantities of iron that can interfere with your ability to fight off infection.</li><li><strong>Vitamin B12: </strong>This is a vitamin that is commonly depleted in people suffering fatigue, muscle aches and nervous system issues such as low mood and anxiety. It is a difficult vitamin to obtain from food for anyone with stomach problems, eating an exclusively plant-based diet or taking stomach-acid-reducing medications. Bypass a dysfunctional digestive system with sublingual vitamin B12 that dissolves under the tongue and look for bioavailable forms such as hydroxocobalamin or methylcobalamin. Severe deficiency requires B12 injections prescribed by GPs.</li><li><strong>D-ribose:</strong> This is an important raw material for energy production within cells. Adequate synthesis of D-ribose in the body is dependent on effective biochemical processes so it can easily be in short supply if function is not optimal. D-ribose supplements have been seen to support better energy production and mood, as well as improved muscle and cardiac health in chronic fatigue conditions. As D-ribose is a sugar, people taking diabetes medications must consult their doctor before using it as a supplement.</li></ul><h5>Supplements to support immune system regulation</h5><ul><li><strong>Vitamin D:</strong> This key vitamin is actually a hormone that plays a critical role in the efficiency of the body’s response to infection and other potential threats. Low levels of serum vitamin D have been associated with worse outcomes in Covid infection. In long Covid, vitamin D’s function as an immune system moderator is equally important – the immune response must be turned off again after threats such as infection have been neutralized. This is vital in order to avoid long-term, chronic tissue inflammation that can perpetuate pain and discomfort. Vitamin D testing is advised in order to ascertain the correct dosage of supplemental vitamin D for the individual.</li><li><strong>Zinc:</strong> This is another mineral with a key role in the correct functioning of the immune system. To avoid creating imbalances in the body’s zinc-to-copper ratio, supplemental zinc is best taken in moderate quantities as part of a multivitamin and mineral product. Speak to your doctor or nutrition professional about zinc testing and whether a separate zinc supplement is appropriate for your needs.</li><li><strong>Polyphenols: </strong>The plant compounds discussed earlier in this article can also play a role in balancing the body’s immune response.</li><li><strong>Probiotics: </strong>The gastro-intestinal tract is an integral part of the immune system. The microbes that live in our guts need to be in balance so that beneficial bacteria can flourish, keeping gut inflammation in check, protecting the gut lining and regulating our immune response. Probiotic supplements can be useful to help this balance. Simple combinations of beneficial bacterial strains can be very effective, but start very slowly to avoid upsetting your gut microbiome balance too quickly.</li></ul><p></p><p></p>

Top supplements for long Covid to help support inflammation, energy production and immune system function. 

<a href="/directory/ingredients/magnesium" target="_blank">magnesium taurate</a>

<a href="/directory/ingredients/vitamin-b12" target="_blank">hydroxocobalamin</a>

<a href="/directory/ingredients/vitamin-c" target="_blank">sodium ascorbate</a>

<a href="/directory/ingredients/magnesium" target="_blank">magnesium malate</a>

<a href="/directory/ingredients/vitamin-b12" target="_blank">methylcobalamin</a>

<a href="/directory/ingredients/elderflower" target="_blank">Sambucus nigra</a>

<a href="/directory/ingredients/vitamin-c" target="_blank">ascorbic acid</a>

<a href="/directory/ingredients/multivitamin" target="_blank">multivitamin</a>

<a href="/directory/ingredients/vitamin-b12" target="_blank">Vitamin B12</a>

<a href="/directory/ingredients/antioxidant" target="_blank">Antioxidant</a>

<a href="/directory/ingredients/glutathione" target="_blank">glutathione</a>

<a href="/directory/ingredients/resveratrol" target="_blank">Resveratrol</a>

<a href="/directory/ingredients/folic-acid" target="_blank">folic acid</a>

<a href="/directory/ingredients/vitamin-c" target="_blank">vitamin C</a>

<a href="/directory/ingredients/vitamin-d" target="_blank">Vitamin D</a>

<a href="/directory/ingredients/vitamin-e" target="_blank">Vitamin E</a>

<a href="/directory/ingredients/magnesium" target="_blank">Magnesium</a>

<a href="/directory/ingredients/quercetin" target="_blank">Quercetin</a>

<a href="/directory/ingredients/green-tea" target="_blank">Green tea</a>

<a href="/directory/ingredients/bacillus-coagulans" target="_blank">Probiotic</a>

<a href="/directory/ingredients/grape" target="_blank">Grapeseed</a>

<a href="/directory/ingredients/ribose" target="_blank">D-ribose</a>

<a href="/directory/ingredients/turmeric" target="_blank">Curcumin</a>

<a href="/directory/ingredients/copper" target="_blank">copper</a>

<a href="/directory/ingredients/folic-acid" target="_blank">folate</a>

<h4>What supplements can I take for long Covid?</h4><p>Making changes to your diet so that you are eating more unprocessed whole foods and less sugar and fast food can go a long way towards supporting your body through long Covid. However, there are a number of nutritional supplements that can be useful for some people. Below, we take a look at some of the supplements commonly used for their potential anti-inflammatory and energy- and immune-supporting properties. Note that testing and advice from your doctor or nutrition practitioner is recommended to determine your unique supplement needs.</p><h5>Supplements with anti-inflammatory potential</h5><p><strong><a href="/directory/ingredients/antioxidant" target="_blank">Antioxidant</a> vitamins:</strong> Vitamins C and E are fundamental to supporting the health of our cells in the face of potential damage from naturally-occurring and environmental free radicals. Studies suggest that <a href="/directory/ingredients/vitamin-c" target="_blank">vitamin C</a> can be useful to support the body in fighting off severe Covid infection. <a href="/directory/ingredients/vitamin-e" target="_blank">Vitamin E</a> can be found in good <a href="/directory/ingredients/multivitamin" target="_blank">multivitamin</a> products. Vitamin C, also known as <a href="/directory/ingredients/vitamin-c" target="_blank">ascorbic acid</a>, is best bought separately so that dosage can be tailored to the individual’s health concerns. The buffered format, <a href="/directory/ingredients/vitamin-c" target="_blank">sodium ascorbate</a>, is more gentle on the stomach than straight ascorbic acid and is generally tasteless when taken as a powder mixed into water.</p><p><strong>Polyphenols:</strong> The multiple antioxidant compounds that are obtained from plants are known as polyphenols. Research suggests that they have potential anti-inflammatory, anti-viral and neuro-protective properties. Look for:</p><ul><li><a href="/directory/ingredients/quercetin" target="_blank">Quercetin</a></li><li><a href="/directory/ingredients/turmeric" target="_blank">Curcumin</a></li><li><a href="/directory/ingredients/green-tea" target="_blank">Green tea</a></li><li><a href="/directory/ingredients/resveratrol" target="_blank">Resveratrol</a></li><li><a href="/directory/ingredients/elderflower" target="_blank">Sambucus nigra</a></li><li><a href="/directory/ingredients/grape" target="_blank">Grapeseed</a></li></ul><p><strong>The body’s antioxidants: </strong>A number of powerful antioxidants are synthesized within our bodies and can be obtained through supplements to give additional support at times of infection or when medications, stress or biochemical imbalances might be impairing their internal production. These include <a href="/directory/ingredients/coenzyme-q-10" target="_blank">CoQ10</a> and <a href="/directory/ingredients/glutathione" target="_blank">glutathione</a>, though there is limited evidence on the effects of supplemental glutathione. Research is promising on the use of supplemental CoQ10 in long Covid and other post-viral conditions, however, as it is seen to support energy production and immune function in addition to its antioxidant effects.</p><h5>Supplements with potential to support energy levels</h5><ul><li><strong><a href="/directory/ingredients/magnesium" target="_blank">Magnesium</a>: </strong>This important mineral supports a multitude of biochemical processes in the body. It is particularly important for the processes that help us to meet the body’s energy needs, including the health of our heart and skeletal muscles. Look for easily absorbed forms of magnesium such as <a href="/directory/ingredients/magnesium" target="_blank">magnesium taurate</a> or <a href="/directory/ingredients/magnesium" target="_blank">magnesium malate</a>.</li><li><strong>Multivitamins and minerals:</strong> A good combination product can offer an array of the micronutrients that support key energy production processes. Look for a product with bioavailable <a href="/directory/ingredients/folic-acid" target="_blank">folate</a> rather than <a href="/directory/ingredients/folic-acid" target="_blank">folic acid</a> and, unless your doctor recommends it, avoid large quantities of <a href="/directory/ingredients/iron" target="_blank">iron</a> that can interfere with your ability to fight off infection.</li><li><strong><a href="/directory/ingredients/vitamin-b12" target="_blank">Vitamin B12</a>: </strong>This is a vitamin that is commonly depleted in people suffering fatigue, muscle aches and nervous system issues such as low mood and anxiety. It is a difficult vitamin to obtain from food for anyone with stomach problems, eating an exclusively plant-based diet or taking stomach-acid-reducing medications. Bypass a dysfunctional digestive system with sublingual vitamin B12 that dissolves under the tongue and look for bioavailable forms such as <a href="/directory/ingredients/vitamin-b12" target="_blank">hydroxocobalamin</a> or <a href="/directory/ingredients/vitamin-b12" target="_blank">methylcobalamin</a>. Severe deficiency requires <a href="/directory/ingredients/vitamin-b12" target="_blank">B12</a> injections prescribed by GPs.</li><li><strong><a href="/directory/ingredients/ribose" target="_blank">D-ribose</a>:</strong> This is an important raw material for energy production within cells. Adequate synthesis of D-ribose in the body is dependent on effective biochemical processes so it can easily be in short supply if function is not optimal. D-ribose supplements have been seen to support better energy production and mood, as well as improved muscle and cardiac health in chronic fatigue conditions. As D-ribose is a sugar, people taking diabetes medications must consult their doctor before using it as a supplement.</li></ul><h5>Supplements to support immune system regulation</h5><ul><li><strong><a href="/directory/ingredients/vitamin-d" target="_blank">Vitamin D</a>:</strong> This key vitamin is actually a hormone that plays a critical role in the efficiency of the body’s response to infection and other potential threats. Low levels of serum vitamin D have been associated with worse outcomes in Covid infection. In long Covid, vitamin D’s function as an immune system moderator is equally important – the immune response must be turned off again after threats such as infection have been neutralized. This is vital in order to avoid long-term, chronic tissue inflammation that can perpetuate pain and discomfort. Vitamin D testing is advised in order to ascertain the correct dosage of supplemental vitamin D for the individual.</li><li><strong><a href="/directory/ingredients/zinc" target="_blank">Zinc</a>:</strong> This is another mineral with a key role in the correct functioning of the immune system. To avoid creating imbalances in the body’s zinc-to-<a href="/directory/ingredients/copper" target="_blank">copper</a> ratio, supplemental zinc is best taken in moderate quantities as part of a multivitamin and mineral product. Speak to your doctor or nutrition professional about zinc testing and whether a separate zinc supplement is appropriate for your needs.</li><li><strong>Polyphenols: </strong>The plant compounds discussed earlier in this article can also play a role in balancing the body’s immune response.</li><li><strong>Probiotics: </strong>The gastro-intestinal tract is an integral part of the immune system. The microbes that live in our guts need to be in balance so that beneficial bacteria can flourish, keeping gut inflammation in check, protecting the gut lining and regulating our immune response. <a href="/directory/ingredients/bacillus-coagulans" target="_blank">Probiotic</a> supplements can be useful to help this balance. Simple combinations of beneficial bacterial strains can be very effective, but start very slowly to avoid upsetting your gut microbiome balance too quickly.</li></ul><p></p><p></p>

Top Supplements For Long Covid

<h4>Well-studied supplements shown to help reduce neuroinflammation</h4><p>Neuroinflammation is inflammation specific to the brain and spinal cord. The innate immune system elicits an inflammatory cascade in response to a cue which triggers a host of molecular and cellular changes in the brain.</p><p>Neuroinflammation may arise slightly differently depending on the cue such as injury, infection, exposure to a toxin, autoimmune disease or even aging. Neuroinflammation starts with the chronic activation of the microglia in the brain. The microglia are the immune cells of the central nervous system. Chronic activation  contributes to increasing oxidative stress and degrading of the vital blood brain barrier.</p><p>Over the years studies have shown some micronutrients to be uniquely able to reduce the level of neuroinflammation.</p><h5>Therapeutic amino acids</h5><p>Amino acids are the building blocks of protein. Taurine, L-theanine and N-acetyl-cysteine have all been shown to be helpful in conditions involving neuroinflammation. Taurine is known to reduce pro-inflammatory cytokines (immune cells) and reduce brain inflammation. It also directly inhibits microglial activation known to promote neuroinflammation.</p><p>N-acetyl-cysteine (NAC) is another amino acid with a lot of literature behind it. This amino acid acts as a direct antioxidant as well as having heavy metal chelating abilities. It has been shown to protect the integrity of the blood brain barrier and contributes to reducing inflammation by suppressing specific inflammatory cytokines.</p><p>L-theanine found in green tea readily crosses the blood brain barrier and upregulates the brain’s own antioxidants.</p><h5>Omega-3</h5><p>The products formed from the metabolism of polyunsaturated omega-3 fats called resolvins, maresins and protectins are highly anti-inflammatory and are capable of inhibiting the inflammatory response.</p><p>The two primary omega-3s in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The brain in particular has high levels of polyunsaturated fats. DHA has been shown to have anti-inflammatory effects that reduce cytokine levels in the brain.</p><h5>Phosphatidylcholine</h5><p>The neural cell membranes consist of high levels of different phospholipids which are highly susceptible to the effects of inflammation. These damaged phospholipids contribute to the ongoing inflammation in the brain. If the body does not have sufficient resources to replace these phospholipids it will ultimately lead to the prolonged effects of neuroinflammation.</p><p>Phosphatidylcholine has the ability to form into different phospholipids providing the raw material to reconstruct the neural membranes for optimal functioning.</p><h5>Magnesium</h5><p>It is widely accepted that low magnesium is linked to high levels of pro-inflammatory markers. Magnesium has a modulatory effect on the immune system and is able to reduce inflammatory cytokine production.</p><p>Magnesium helps maintain cerebral blood flow. This is important as a sufficient blood supply to the brain promotes waste product clearance and nutrient delivery, important factors to consider when supporting neuroinflammation reduction. A 2020 study found that magnesium-L-threonate  supplementation can reduce neuroinflammation.</p><h5>Sulphoraphane</h5><p>Sulphoraphane is an active compound produced after conversion of glucoraphanin by the myrosinase enzyme in broccoli sprouts. Its therapeutic potential is based on its potent activity in up-regulating genes that control mechanisms that reduce oxidative stress and inflammation.</p><p>By increasing these mechanisms sulphoraphane supports the reduction in neuroinflammation.</p><p><strong>Key takeaway</strong></p><p>There is significant interest in understanding inflammatory responses within the brain and spinal cord. A few particular supplements now have the backing of clinical trials proving them to be helpful with neuroinflammation. This itself represents a significant advance in the understanding of this condition.</p><p></p><p></p>

These key nutrients may help to reduce neuroinflammation and support a healthy brain and spinal cord.

<a href="/directory/ingredients/eicosapentaenoic-acid" target="_blank">eicosapentaenoic acid</a>

<a href="/directory/ingredients/docosahexaenoic-acid" target="_blank">docosahexaenoic acid</a>

<a href="/directory/ingredients/phosphatidylcholine" target="_blank">Phosphatidylcholine</a>

<a href="/directory/ingredients/sulforaphane" target="_blank">Sulphoraphane</a>

<a href="/directory/ingredients/antioxidant" target="_blank">antioxidant</a>

<a href="/directory/ingredients/theanine" target="_blank">L-theanine</a>

<a href="/directory/ingredients/green-tea" target="_blank">green tea</a>

<a href="/directory/ingredients/broccoli" target="_blank">broccoli</a>

<a href="/directory/ingredients/n-acetyl-cysteine" target="_blank">cysteine</a>

<a href="/directory/ingredients/fish-oil" target="_blank">Omega-3</a>

<a href="/directory/ingredients/taurine" target="_blank">Taurine</a>

<a href="/directory/ingredients/fish-oil" target="_blank">omega</a>

<h4>Well-studied supplements shown to help reduce neuroinflammation</h4><p>Neuroinflammation is inflammation specific to the brain and spinal cord. The innate immune system elicits an inflammatory cascade in response to a cue which triggers a host of molecular and cellular changes in the brain.</p><p>Neuroinflammation may arise slightly differently depending on the cue such as injury, infection, exposure to a toxin, autoimmune disease or even aging. Neuroinflammation starts with the chronic activation of the microglia in the brain. The microglia are the immune cells of the central nervous system. Chronic activation  contributes to increasing oxidative stress and degrading of the vital blood brain barrier.</p><p>Over the years studies have shown some micronutrients to be uniquely able to reduce the level of neuroinflammation.</p><h5>Therapeutic amino acids</h5><p>Amino acids are the building blocks of protein. <a href="/directory/ingredients/taurine" target="_blank">Taurine</a>, <a href="/directory/ingredients/theanine" target="_blank">L-theanine</a> and N-acetyl-<a href="/directory/ingredients/n-acetyl-cysteine" target="_blank">cysteine</a> have all been shown to be helpful in conditions involving neuroinflammation. Taurine is known to reduce pro-inflammatory cytokines (immune cells) and reduce brain inflammation. It also directly inhibits microglial activation known to promote neuroinflammation.</p><p>N-acetyl-cysteine (<a href="/directory/ingredients/glutathione" target="_blank">NAC</a>) is another amino acid with a lot of literature behind it. This amino acid acts as a direct <a href="/directory/ingredients/antioxidant" target="_blank">antioxidant</a> as well as having heavy metal chelating abilities. It has been shown to protect the integrity of the blood brain barrier and contributes to reducing inflammation by suppressing specific inflammatory cytokines.</p><p>L-theanine found in <a href="/directory/ingredients/green-tea" target="_blank">green tea</a> readily crosses the blood brain barrier and upregulates the brain’s own antioxidants.</p><h5><a href="/directory/ingredients/fish-oil" target="_blank">Omega-3</a></h5><p>The products formed from the metabolism of polyunsaturated omega-3 fats called resolvins, maresins and protectins are highly anti-inflammatory and are capable of inhibiting the inflammatory response.</p><p>The two primary <a href="/directory/ingredients/fish-oil" target="_blank">omega</a>-3s in <a href="/directory/ingredients/fish-oil" target="_blank">fish oil</a> are <a href="/directory/ingredients/eicosapentaenoic-acid" target="_blank">eicosapentaenoic acid</a> (<a href="/directory/ingredients/fish-oil" target="_blank">EPA</a>) and <a href="/directory/ingredients/docosahexaenoic-acid" target="_blank">docosahexaenoic acid</a> (<a href="/directory/ingredients/fish-oil" target="_blank">DHA</a>). The brain in particular has high levels of polyunsaturated fats. DHA has been shown to have anti-inflammatory effects that reduce cytokine levels in the brain.</p><h5><a href="/directory/ingredients/phosphatidylcholine" target="_blank">Phosphatidylcholine</a></h5><p>The neural cell membranes consist of high levels of different phospholipids which are highly susceptible to the effects of inflammation. These damaged phospholipids contribute to the ongoing inflammation in the brain. If the body does not have sufficient resources to replace these phospholipids it will ultimately lead to the prolonged effects of neuroinflammation.</p><p>Phosphatidylcholine has the ability to form into different phospholipids providing the raw material to reconstruct the neural membranes for optimal functioning.</p><h5><a href="/directory/ingredients/magnesium" target="_blank">Magnesium</a></h5><p>It is widely accepted that low magnesium is linked to high levels of pro-inflammatory markers. Magnesium has a modulatory effect on the immune system and is able to reduce inflammatory cytokine production.</p><p>Magnesium helps maintain cerebral blood flow. This is important as a sufficient blood supply to the brain promotes waste product clearance and nutrient delivery, important factors to consider when supporting neuroinflammation reduction. A 2020 study found that magnesium-L-threonate  supplementation can reduce neuroinflammation.</p><h5><a href="/directory/ingredients/sulforaphane" target="_blank">Sulphoraphane</a></h5><p>Sulphoraphane is an active compound produced after conversion of glucoraphanin by the myrosinase enzyme in <a href="/directory/ingredients/broccoli" target="_blank">broccoli</a> sprouts. Its therapeutic potential is based on its potent activity in up-regulating genes that control mechanisms that reduce oxidative stress and inflammation.</p><p>By increasing these mechanisms sulphoraphane supports the reduction in neuroinflammation.</p><p><strong>Key takeaway</strong></p><p>There is significant interest in understanding inflammatory responses within the brain and spinal cord. A few particular supplements now have the backing of clinical trials proving them to be helpful with neuroinflammation. This itself represents a significant advance in the understanding of this condition.</p><p></p><p></p>

Can Supplements Help Reduce Neuroinflammation?

<h4>The link between inflammation, gut health and depression and how food and lifestyle can help.</h4><p>Scientific research has found a significant association between raised inflammation and depression. This may be due to the effect of psychological stress, a factor strongly associated with depression, which can trigger an immune response and inflammation in humans. Inflammatory molecules, known as cytokines, can reach the brain and reduce the production and availability of the neurotransmitters, serotonin and dopamine, both of which are involved in mood regulation. Therefore, reducing inflammation in the body and managing stress are important strategies for managing depression.</p><h5></h5><h5>What about the gut?</h5><p>The gut and brain communicate with each other via complex pathways involving the nervous system, immune cells and hormones. This is known as the gut-brain axis. If the gut is inflamed or there is an imbalance of gut bacteria (gut dysbiosis), inflammatory chemicals are released which can affect the brain and contribute to symptoms of depression.</p><h5></h5><h5>6 diet and lifestyle changes to reduce inflammation and improve mood:</h5><p></p><p><strong>1. Find ways to manage stress</strong></p><p>Psychological stress can trigger inflammation which increases the risk of developing depression, particularly if stress is experienced over a long time. Therefore, coping strategies are important. Which activities do you find relaxing, calming, or enjoyable to do? This could be a gentle walk, petting an animal, spending time with family or friends, watching a comedy, having a candlelit bath with essential oils, dancing to music or reading a book. If you are dealing with a particularly stressful situation, consider seeking help from a qualified counsellor.</p><p><strong>2. Limit alcohol, sugary and processed foods</strong></p><p>Foods such as cakes, biscuits, sweets, crisps as well as alcohol can inflame the gut and contribute to gut dysbiosis if consumed regularly. Instead opt for fresh fruits, vegetables, nuts, seeds, herbs, spices, good quality protein such as eggs, fish, poultry, legumes and tofu, complex carbohydrates and whole grains such as oats, brown rice and quinoa. For something sweet you could try 70% dark chocolate, dried fruit, homemade flapjacks or fruit crumble with yoghurt.</p><p><strong>3. Eat foods that feed your good gut bugs</strong></p><p>Consume prebiotic foods such as onions, cabbage, broccoli, garlic, leeks, mushrooms, asparagus, legumes, bananas, flaxseeds, oats, cocoa and apples. Your beneficial gut bacteria ferment these foods and produce short-chain fatty acids (SCFAs) which can help to reduce inflammation.</p><p><strong>4. Introduce fermented foods</strong></p><p>Foods such as natural yoghurt, unpasteurised sauerkraut, kefir, kimchi, kombucha, miso, natto and cottage cheese are natural sources of beneficial bacteria that can help to rebalance the gut microbiome and may lessen inflammation.</p><p><strong>5. Get moving</strong></p><p>Moderate exercise has been shown to improve the gut microbiome. It can also improve levels of feel-good chemicals such as serotonin and endorphins and can support brain function and cognition.</p><p><strong>6. Walk amongst the trees</strong></p><p>Walking in nature has been shown to reduce the stress hormone cortisol. Research suggests that the natural oils released by trees may also reduce inflammation.</p><p></p><p><strong>Summary</strong></p><p>Inflammation can be caused by chronic stress, poor diet and inactivity, and is associated with the development of depression. Tackling stress and consuming foods that support a healthy gut are important strategies for improving mental wellbeing.</p><p></p><p></p>

Does inflammation cause depression? Six top tips to help improve your mood and calm inflammation. 

<a href="/directory/ingredients/cocoa" target="_blank">dark chocolate</a>

<a href="/directory/ingredients/brown-rice" target="_blank">brown rice</a>

<a href="/directory/ingredients/asparagus-racemosus" target="_blank">asparagus</a>

<a href="/directory/ingredients/fructo-oligosaccharides" target="_blank">prebiotic</a>

<a href="/directory/ingredients/kombucha-tea" target="_blank">kombucha</a>

<a href="/directory/ingredients/cabbage" target="_blank">cabbage</a>

<a href="/directory/ingredients/yogurt" target="_blank">yoghurt</a>

<a href="/directory/ingredients/garlic" target="_blank">garlic</a>

<a href="/directory/ingredients/quinoa" target="_blank">quinoa</a>

<a href="/directory/ingredients/onion" target="_blank">onions</a>

<a href="/directory/ingredients/cocoa" target="_blank">cocoa</a>

<a href="/directory/ingredients/kefir" target="_blank">kefir</a>

<a href="/directory/ingredients/soy" target="_blank">natto</a>

<h4>The link between inflammation, gut health and depression and how food and lifestyle can help.</h4><p>Scientific research has found a significant association between raised inflammation and depression. This may be due to the effect of psychological stress, a factor strongly associated with depression, which can trigger an immune response and inflammation in humans. Inflammatory molecules, known as cytokines, can reach the brain and reduce the production and availability of the neurotransmitters, serotonin and dopamine, both of which are involved in mood regulation. Therefore, reducing inflammation in the body and managing stress are important strategies for managing depression.</p><h5></h5><h5>What about the gut?</h5><p>The gut and brain communicate with each other via complex pathways involving the nervous system, immune cells and hormones. This is known as the gut-brain axis. If the gut is inflamed or there is an imbalance of gut bacteria (gut dysbiosis), inflammatory chemicals are released which can affect the brain and contribute to symptoms of depression.</p><h5></h5><h5>6 diet and lifestyle changes to reduce inflammation and improve mood:</h5><p></p><p><strong>1. Find ways to manage stress</strong></p><p>Psychological stress can trigger inflammation which increases the risk of developing depression, particularly if stress is experienced over a long time. Therefore, coping strategies are important. Which activities do you find relaxing, calming, or enjoyable to do? This could be a gentle walk, petting an animal, spending time with family or friends, watching a comedy, having a candlelit bath with essential oils, dancing to music or reading a book. If you are dealing with a particularly stressful situation, consider seeking help from a qualified counsellor.</p><p><strong>2. Limit alcohol, sugary and processed foods</strong></p><p>Foods such as cakes, biscuits, sweets, crisps as well as alcohol can inflame the gut and contribute to gut dysbiosis if consumed regularly. Instead opt for fresh fruits, vegetables, nuts, seeds, herbs, spices, good quality protein such as eggs, fish, poultry, legumes and <a href="/directory/ingredients/soy" target="_blank">tofu</a>, complex carbohydrates and whole grains such as oats, <a href="/directory/ingredients/brown-rice" target="_blank">brown rice</a> and <a href="/directory/ingredients/quinoa" target="_blank">quinoa</a>. For something sweet you could try 70% <a href="/directory/ingredients/cocoa" target="_blank">dark chocolate</a>, dried fruit, homemade flapjacks or fruit crumble with <a href="/directory/ingredients/yogurt" target="_blank">yoghurt</a>.</p><p><strong>3. Eat foods that feed your good gut bugs</strong></p><p>Consume <a href="/directory/ingredients/fructo-oligosaccharides" target="_blank">prebiotic</a> foods such as <a href="/directory/ingredients/onion" target="_blank">onions</a>, <a href="/directory/ingredients/cabbage" target="_blank">cabbage</a>, <a href="/directory/ingredients/broccoli" target="_blank">broccoli</a>, <a href="/directory/ingredients/garlic" target="_blank">garlic</a>, leeks, mushrooms, <a href="/directory/ingredients/asparagus-racemosus" target="_blank">asparagus</a>, legumes, bananas, flaxseeds, oats, <a href="/directory/ingredients/cocoa" target="_blank">cocoa</a> and apples. Your beneficial gut bacteria ferment these foods and produce short-chain fatty acids (SCFAs) which can help to reduce inflammation.</p><p><strong>4. Introduce fermented foods</strong></p><p>Foods such as natural yoghurt, unpasteurised sauerkraut, <a href="/directory/ingredients/kefir" target="_blank">kefir</a>, kimchi, <a href="/directory/ingredients/kombucha-tea" target="_blank">kombucha</a>, <a href="/directory/ingredients/soy" target="_blank">miso</a>, <a href="/directory/ingredients/soy" target="_blank">natto</a> and cottage cheese are natural sources of beneficial bacteria that can help to rebalance the gut microbiome and may lessen inflammation.</p><p><strong>5. Get moving</strong></p><p>Moderate exercise has been shown to improve the gut microbiome. It can also improve levels of feel-good chemicals such as serotonin and endorphins and can support brain function and cognition.</p><p><strong>6. Walk amongst the trees</strong></p><p>Walking in nature has been shown to reduce the stress hormone cortisol. Research suggests that the natural oils released by trees may also reduce inflammation.</p><p></p><p><strong>Summary</strong></p><p>Inflammation can be caused by chronic stress, poor diet and inactivity, and is associated with the development of depression. Tackling stress and consuming foods that support a healthy gut are important strategies for improving mental wellbeing.</p><p></p><p></p>

Does Chronic Inflammation Cause Depression?

I find the immune system endlessly fascinating and love how there is new research coming out all the time helping us to learn even more about how it works. As inflammation is a process of the immune system and a driver of many of the chronic conditions facing people today I love to work with people to get to the root cause of their inflammation and help them to restore balance to their immune function. There is nothing more rewarding than supporting someone to make changes that result in major life shifts.

I practice Naturopathic Nutritional Therapy where I help the client to look at all aspects of their life to try and pin point the triggers and drivers of the symptoms they are experiencing. Symptoms are your innately wise body's way of communicating that something is out of balance. I work with clients to figure out what is out of balance, put that balance back in place and watch the symptoms reduce and reverse.

I am a Canadian born mother of two teens who trained first as a teacher with a specialisation in working with SEN, then as a Forest School leader. After having children I developed an autoimmune condition and retrained as a Naturopathic Nutritional Therapist. My experience with children with SEN and my own autoimmune condition as well as my experience of being a mother have all helped to inform, build empathy and narrow my nutritional focus. I love working with families that have children with additional needs to help them all thrive using diet and lifestyle modifications. I love working with patients with inflammation and immune imbalances. What we eat matters. How we move matters. How we think matters. Our connections to those around us and to nature matter.

Nutritional Therapist

Q&A Dietary Advice for Immune Support

Ingredient Vitamin D

I focus on how stress affects the physical and mental health of an individual.
Long-term stress has an impact on physical health such as hormonal imbalances (thyroid, PCOS, fibroids), digestive complaints, skin conditions, aches and pains - all of which rob you of your enjoyment of your life.

A nutrition consultation involves a full assessment of your current health status including a detailed food diary. We work together over a period of 12 weeks to achieve your health goals through regular online video and/or phone support.
I also offer health coaching to ensure you remain motivated and committed to achieve your health goals.

Life revolves around digestion. An optimum functioning digestive system is key to the maintenance of health and wellbeing. No matter what the health problem, the first step will be to assess the digestive function, nutrition and lifestyle. 
In times of stress - and these days many people are more or less under chronic stress - the first system to shut down is the digestive system. Stress activates hormones in the body to prepare for 'fight or flight' - naturally the digestive system is not needed. Can you imagine how your digestion may be affected if you are in a chronic 'fight or flight' state?

I am a registered and accredited Nutritional Therapist and Clinical Lecturer based in Greater London with over 6 years of clinical experience in supporting clients on their journey to optimal health and wellbeing. 

I graduated from the College of Naturopathic Medicine in London, a well-known college accredited to the Nutritional Therapy Council.  The 3 year in-depth study focused on detailed understanding of holistic approaches that Naturopathic Nutrition offers in management of personal health and wellbeing. 
 
As a practitioner, lecturer and a mentor I am a member of the Association of Naturopathic Practitioners (ANP), General Naturopathic Council (GNC), British Association for Applied Nutrition and Nutritional Therapy (BANT) and on a register of the Complementary and Natural Healthcare Council (CNHC).  


I believe there is no such thing as ‘one size fits all’ approach as we are all uniquely individual, with our own set of genes, microbiome and environmental and lifestyle differences. As a Nutritional Therapist I believe in applying naturopathic as well as functional medicine principles in my consultation considering the person as a whole with main focus on:
 
- investigating underlying root causes of your conditions and symptoms.
- helping you to re-address any imbalances and deficiencies in the body
- supporting you to optimise your health and wellbeing
- developing individualised tailor made nutritional & lifestyle support plans 
- providing you with an ongoing support to implement suggested personalised programs in managable steps, that fit with your preferences and lifestyle. 

As part of the ongoing support I also provide practical bite sized tips including recipes, links to further information sources, shopping lists and meal sample plans to help YOU on YOUR daily health journey.


Having gone through my own health & nutrition journey experiencing a wide range of digestive issues, food sensitivities and impaired immunity & detoxification I formulated and worked on a variety of nutritional approaches, plans and actions to optimise my own health and wellbeing. 

This has led me to focus on these specialised areas where I can help and support you in optimising your health & wellbeing. My aim is to inspire, educate, coach and equip YOU with knowledge and understanding to enable YOU to make informed decisions about your nutritional and lifestyle choices. 

I can provide you with Nutritional, wellbeing support and guidance if you are experiencing symptoms related to: 
- Digestive discomfort 
- Food intolerances & sensitivities 
- Toxic build up and Poor Detoxification
- Low Energy and Cravings
- High Stress and Work life imbalance
- Poor or disrupted Sleep
- Poor Memory & concentration

My experience and professional training also equips me to provide support with personalised diagnostic testing recommendations (such as Food Sensitivity Testing, Genetic Testing, Stool and Microbiome Testing, Vitamin D testing amongst others) as well as test results interpretation and individual tailor made guidance on day to day implementation. 


I have been in practice for over 25 years and honestly believe that improving your diet can help to optimise your health.  

Since 2019 I have been specialising in peri menopause and the menopause, but I see clients with a wide range of health issues.

I believe that good nutrition is essential for optimising women's health and I am particularly interested in helping women through the peri menopause and menopause.  I take a practical approach and love to get my clients excited about preparing and cooking amazing healthy food.

Blood Sugar Balance

Omega 3

<p>Do you suffer with a shellfish allergy or follow a plant-based diet and wonder how to ensure you are getting the nutrients you need to stay healthy? </p><p>Good nutrition plays a key role in supporting overall health when you are eliminating certain foods from your diet. Our expert articles provide useful insights and advice on how to get started on your journey. </p><p>Read the articles and browse shellfish-free products to find out which foods and supplements are most suited to your individual health needs.</p>

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No Shellfish Articles

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Does Chronic Inflammation Cause Depression?