How To Boost Your Child’s Immune System

Accept Getting Ill Is Normal

“Good immunity doesn’t mean children never get ill. In fact, infections are a normal and necessary part of training the immune system. In the early years especially, it’s normal for children to experience around eight to 12 illnesses a year, often clustering at certain points in the calendar. When immunity is functioning well, children tend to catch everyday bugs but recover within five to ten days, with their energy, appetite and mood returning to normal once the illness has passed. Infections are usually mild, rarely require antibiotics or hospital care, and don’t interfere with long-term growth or sleep. By contrast, potential red flags can include infections that are persistent, recurrent or unusually severe, recovery that feels slow or incomplete, frequent hospital admissions, or illness that leads to significant time away from school or childcare.” – Lucy Upton, paediatric dietitian & feeding therapist

Prioritise Vitamin D

“Vitamin D is the supplement I most consistently recommend for children’s immunity. It’s hard to get enough from food alone and sunlight exposure isn’t reliable year-round. Guidance recommends a daily 10µg supplement for all children from six months to five years unless they’re consuming more than 500ml of formula milk per day. Always check the dosage – many children’s supplements fall short of the recommended level.” – Lucy

Cut Back On Added Sugar

“Too much added sugar – from drinks, sweets and processed snacks – can temporarily suppress immune function and reduce resilience over time. It’s not about natural sugars in fruit, but the refined kind that causes spikes in blood sugar and stresses the body. Sugar also disrupts the gut microbiome, reducing beneficial bacteria and weakening the gut lining – a problem when so much of the immune system is based there. Prioritising whole, fibre-rich foods and limiting sugar to occasional treats is one of the simplest ways to support long-term immunity.” – Rhian Stephenson, nutritionist & founder of ARTAH

Support Zinc Levels

“Zinc is one of the most underrated nutrients when it comes to childhood immunity. Colds and infections can quickly deplete zinc levels, which matters because zinc limits the damage viruses can do to our cells and supports key senses like taste and smell. When those senses are dulled, appetite often drops – and that’s when a vicious cycle can begin. After a run of illnesses, children may eat less, take in fewer nutrients and struggle to fully bounce back. Supporting zinc levels, alongside the gut microbiome, can make a noticeable difference, helping restore appetite, resilience and overall immune strength.” – Lucinda Miller, naturopath & functional medicine practitioner

Get Ahead Of Immune Dips

“Children’s immunity is often at its strongest during the summer months, supported by higher vitamin D levels and more time spent outdoors in well-ventilated environments. By contrast, illness tends to spike at predictable points in the year. The start of the school term in September is a big one, followed by late autumn – when travel over half term, reduced daylight, falling vitamin D levels and the sugar-heavy Halloween period all collide. A further peak often arrives in late winter. This is why I always advocate being proactive rather than reactive. Supporting immunity one to two weeks before children return to school or nursery can make a meaningful difference. That might mean protecting sleep, increasing probiotic-rich foods, bone broths and colourful fruit and vegetables, and getting organised with any supplements ahead of time.” – Caroline Redmond, nutritional therapist

Blend In A Smoothie Boost

“Smoothies are a great way to deliver nutrients when children are fussy or under the weather. Think vitamin D drops, omega-3s, probiotics, leafy greens and fibre, layered with flavour from raw cacao, ginger, turmeric or chia. Ice lollies are another small but brilliant trick. When my girls have a fever or are feeling under the weather, homemade versions feel like a treat, while also helping with hydration and delivering gentle micronutrients.” – Rhian

Use A Saline Spray

“I’m a huge advocate of saline nasal sprays. I’ve used them with my own children since they were very young, often weaving them into our bath-time or bedtime routine. Keeping the nasal passages clean and well hydrated supports the body’s first line of defence; when the nasal cavity is dry, viruses have a much easier route into the bloodstream. There are plenty of good options available – brands like Sterimar offer everything from small pump bottles to larger spray formats – and they’re easy to pick up in most pharmacies. They’re particularly useful after high-exposure settings such as school, soft play, travel or busy indoor environments, and in my experience remain one of the most effective – and most overlooked – immune-support tools for both children and adults.” – Caroline

Neglect Gut Health

“70% of the immune system lives in the gut. A diverse, well-fed microbiome helps children respond appropriately to infections. Fermented foods like kefir, yoghurt, miso and sauerkraut are excellent – even in small amounts. Try adding a teaspoon of kefir to yoghurt, or a splash of sauerkraut juice into pasta sauces. A fun idea is a rainbow food chart on the fridge – get children involved in ticking off different coloured fruits and vegetables across the week.” – Caroline

Waste Money On Vitamin C Supplements

“When it comes to vitamin C, more is rarely better – especially for children. Most kids already get more than enough from their everyday diet; as a guide, half to one kiwi or a single orange is enough to meet daily needs, depending on age. Vitamin C is a water-soluble vitamin, which means the body uses what it needs in the moment and simply gets rid of the rest rather than storing it for later. That’s why those mega-dose supplements promising immune miracles are largely unnecessary – and often just an expensive way to produce very colourful urine. For most children, a varied diet does the job perfectly well, without the need for high-strength add-ons.” – Lucy

Ignore The Basics

“When it comes to immunity, nailing the basics makes a difference. Sleep is when the immune system does its essential housekeeping – repairing, regulating and clearing what it needs to. Many children naturally need more sleep in the winter, and things like late nights, full-on schedules and too much evening screen time can quietly chip away at that resilience. Hydration plays an equally important role. The lymphatic system – a key part of immune defence – depends on good fluid intake to circulate and do its job properly. When children aren’t drinking enough, immune responses can slow and recovery can take longer.” – Caroline

Underestimate The Power Of Routine

“Routine supports immunity by regulating stress hormones like cortisol, which influence how well the immune system functions. Predictable mealtimes, regular bedtimes and daily rhythms signal safety to a child’s nervous system, lowering background stress. The more steady and consistent life feels, the better the immune system can do its job.” – Lucy

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