Boosting immunity in children is essential. It can feel like we are assaulted by bugs sometimes! Especially after the wild and crazy ride we collectively went on in 2020 (sheesh!) And as the fall and winter months approach – you know… those months that are filled with lots of indoor time, extra sweets and treats, extra stress, and possibly cousin sleep overs – many parents start to worry about how to protect their kids from the mass amount of colds, flu, and other community illnesses cruising around.
So how do we effectively boost our immunity?
Here are some simple, evidence-based strategies for boosting immunity in children (all of us, actually) to help keep your family healthy this season.
1. Prioritize Handwashing
I know, I know. That sounds so silly. Like, of course, we wash our hands. But do they? And do they do it well? I’m not even gonna lie, but I have to send my own kids back to the bathroom sometimes to “redo” their handwashing. Truth is – handwashing is the first line of defense against germs. Teaching children to wash their hands regularly—with soap and water for at least 20 seconds—can significantly reduce the spread of illness. Especially at specific times like: right after school (or being out and about), before meals, and using the bathroom. Really – washing hands is #1. Oh… and also keeping their hands out of their mouths! Ugh.
2. Vitamin D & Outdoor Play
Vitamin D is crucial for immune health, and many kids don’t get enough, especially in the colder months when they’re spending less time in the sun. One way to boost Vitamin D levels is to encourage your kids to spend time outside, even when it’s chilly. Playing in the fresh air—whether it’s a walk, a trip to the park, or even some backyard playtime—can do wonders for their immune system. Even if it’s just a few jumps and hops on a balcony.
Our bodies benefit from being outside for many reasons and Vitamin D is a big one. Of course, for those especially cold days, environments where the sun doesn’t come out, or other circumstances – consider a Vitamin D (with K2) supplement. *and since I am not a doctor and this is NOT medical advice, please discuss this with your doctor.
And if you’re looking for high quality supplements, I have an online dispensary on Fullscript: you can check out my favorites for my clients and family here:
3. Serve Immune-Boosting Foods
A well-balanced diet is key to boosting immunity in children. Offer colorful fruits and vegetables that are rich in vitamins A and C—such as oranges, bell peppers, strawberries, and sweet potatoes—to support their immune system. I do love the idea of eating the rainbow! Foods rich in zinc, like seeds, beans, and nuts, also play a role in reducing the duration of colds.
For the more selective eaters, you can try smoothies or diced veggies added to recipes that pack these immune-boosting foods into their favorite meals. Also supplementing with a multivitamin can help too!
And if you are really looking for support with helping your child eat more, and are looking for professional guidance – please check out my current offerings HERE.
4. Ensure Adequate Sleep
Sleep is one of the most important ways for boosting immunity in children. Children need around 10 to 12 hours of sleep per night, depending on their age. Establishing a calming bedtime routine can help your kids wind down and get the rest they need to stay healthy.
I could write a whole blog about sleep – but I hope to get across – sleep is massive for our health.
5. Consider Probiotics for Gut Health
The “gut” is getting a great deal of attention these days. And I’m SO glad! Did you know that gut health plays a huge role in immune function? In fact, 70-80% of our immune cells are in our GI tract (1). So gut health is a wonderful consideration when boosting immunity in children. Probiotics, found in foods like yogurt, kefir, and fermented vegetables, can help maintain a healthy gut, which is essential for a strong immune system. Adding probiotic-rich foods to your child’s diet can give their immunity a gentle boost.
6. Hydration Matters
Even in colder months, hydration is crucial for boosting immunity in children. And sometimes, because it may be cooler – their thirst isn’t as “loud”. Encourage your children to drink water throughout the day, especially after physical activities or time outdoors. Warm beverages like tea, lemon water, or even milk can help too! And of course yummy, brothy soups can contribute to liquids.
7. Vitamins, Supplements & Natural Immune Boosters
As a dietitian, I highly encourage a well-rounded diet as the foundation of good health. But sometimes, supplements and natural remedies can provide extra support during cold and flu season. Elderberry, for instance, has been shown to help reduce the severity and duration of colds.
Adding multivitamin can relieve some stress when a kiddo isn’t eating all that well or you just want a bit more support. The trick is to ensure that the nutrients are in their most absorbable form. For example, look for folate (the natural form) rather than folic acid in supplements and foods like leafy greens, lentils, and avocados. Folate is more easily absorbed and utilized by the body.
Other vitamins, such as vitamin C and zinc, are crucial for boosting immunity in children and can be found in foods like citrus fruits, bell peppers, nuts, and seeds.
Remember, real food is always the best source of nutrients, but if you do choose supplements, opt for high-quality, whole-food-based options when possible for better absorption.
*This is not medical advice; consult with your pediatrician before adding new supplements to your child’s routine.
Final Thoughts on Boosting Immunity in Children
Boosting your child’s immune system doesn’t have to be complicated. By focusing on simple, effective practices like good hand hygiene, balanced nutrition, quality sleep, and outdoor time, you can significantly lower their chances of getting sick this season.
If you’re looking for more personalized advice on keeping your family healthy, don’t hesitate to reach out or check out my current offerings.
Together, we can make this fall and winter season a healthy one for your little ones!
