Living with Long COVID can feel like being stuck in an invisible fog. You might be doing everything “right,” but still waking up tired, inflamed, and unable to focus. This lingering inflammation is often at the root of symptoms like fatigue, joint pain, brain fog, and gut issues. While medication can help, many people find relief by turning to nature’s pharmacy: anti-inflammatory herbs. These gentle but powerful plants have been used for centuries and may offer much-needed support in reducing inflammation and calming an overactive immune response.
1️⃣ Turmeric: The Golden Healer
Turmeric, especially its active compound curcumin, is well-known for its potent anti-inflammatory properties. It helps modulate cytokines like IL-6 and TNF-alpha, which are often elevated in Long COVID patients. A study published in Phytotherapy Research found that curcumin can significantly reduce markers of inflammation in chronic conditions (Phytotherapy Research). Taking turmeric with black pepper (piperine) enhances its absorption.
2️⃣ Ginger: More Than a Stomach Soother
Ginger is not only great for nausea but also for systemic inflammation. It blocks pro-inflammatory pathways and reduces oxidative stress. According to a 2020 review in Biomolecules, gingerol compounds in ginger can suppress NF-kB, a major driver of inflammation (Biomolecules). Try ginger tea or fresh ginger in your meals for daily support.
3️⃣ Boswellia: An Herbal Pain Reliever
Also known as Indian frankincense, boswellia is a powerful herb used in Ayurveda for inflammatory conditions like arthritis. Research published in Frontiers in Pharmacology shows boswellic acids inhibit 5-LOX, an enzyme that contributes to inflammation and respiratory issues (Frontiers in Pharmacology). This makes it a promising herb for Long COVID symptoms like joint pain and shortness of breath.
4️⃣ Ashwagandha: Balancing Immunity and Stress
Ashwagandha is both an adaptogen and an anti-inflammatory herb. It lowers cortisol, modulates immune response, and may even reduce neuroinflammation. A clinical trial published in the Journal of Ethnopharmacology found that ashwagandha supplementation improved energy and reduced inflammatory markers in chronically stressed individuals (Journal of Ethnopharmacology). It’s gentle enough for daily use and can be taken as a tea, capsule, or tincture.
5️⃣ Green Tea (EGCG): A Brain and Immune Booster
Epigallocatechin gallate (EGCG), the primary catechin in green tea, has broad anti-inflammatory and antioxidant effects. It may protect against vascular inflammation and support brain health—two areas impacted in Long COVID. According to Molecules, EGCG also modulates immune pathways like Nrf2 and NF-kB (Molecules). Drinking 2–3 cups of green tea daily or taking EGCG supplements may be beneficial.
6️⃣ Licorice Root: For Soothing and Repair
Licorice root contains glycyrrhizin, which has anti-viral and anti-inflammatory properties. It can calm gut inflammation and soothe respiratory irritation, making it helpful for lingering coughs or digestive upset after COVID. A review in Biomedicine & Pharmacotherapy highlights its potential against SARS-CoV-2-related inflammation (Biomedicine & Pharmacotherapy). Use with caution if you have high blood pressure.
7️⃣ Holy Basil (Tulsi): A Gentle Immune Modulator
Holy basil is revered in traditional medicine for its ability to calm both the body and mind. It modulates immune function and reduces cytokine storms, according to Journal of Ayurveda and Integrative Medicine (JAIM). Tulsi tea can be a gentle daily ritual for inflammation support, especially if you’re sensitive to stronger herbs.
In summary – Long COVID recovery is often a slow and personal journey. Adding anti-inflammatory herbs to your daily routine may ease symptoms and support your immune system in a gentle, natural way. Always check with a healthcare professional before starting new herbs—especially if you’re on medication. Pair these herbs with rest, hydration, and nutrient-dense meals, and your body will have the tools it needs to heal.
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