There’s no way around it: kids will inevitably get sick occasionally. In fact, most young kids will get sick with a common cold at least 8 times each year. The good news is that as children get older, they get sick less often. Although we can’t protect our kids from all illnesses, keeping their immune systems optimized may help them dodge some infections and bounce back faster when they get sick. Read on to learn how to best boost your child’s immune system with tips from a seasoned pediatric nurse practitioner. Key Takeaways You can’t always prevent your kid from getting sick, but optimizing your child’s immune system can prevent some illnesses and shorten the duration of others. Helping kids eat a nutritious diet and get vitamins from the foods they eat is one of the best ways to optimize a child’s immune system function. Nutritional supplements may help boost your kid’s immune system if they don’t get enough nutrients through their diet. Regular exercise promotes healthy growth and supports your child’s immune system. Healthy sleep habits are essential for every kid’s immune system. Teaching kids how to manage stress will support their overall health and may help them get better faster when they are sick. What are the best vitamins for a child's immune system? Vitamins are minerals and nutrients that our bodies need to function properly. Many vitamins are crucial to optimize a child’s immune system and keep it ready to fight colds and other infections. Let's look at some of the best vitamins for the immune system. Vitamin C for Immunity Experts have extensively studied vitamin C's immune-boosting properties. Research shows that vitamin C has antioxidant, antimicrobial, and antiviral actions that may help our immune system fight colds and other illnesses. Vitamin C helps disease-fighting T-cells and B-cells multiply, helps other cells like neutrophils fight disease, and may stop viruses from reproducing. Vitamin C is abundant in citrus fruits, berries, and colorful vegetables. Taking vitamin C supplements after cold symptoms start is too late. Maintaining adequate daily vitamin C intake is important so your child’s immune system can be healthy and ready to go if they get sick. Vitamin C may not prevent a virus from causing infection, but some research shows it can reduce the duration of a common cold, helping your child feel better sooner. The Role of Vitamin D Most people know that vitamin D–sometimes called the sunshine vitamin–is essential for healthy bones, but did you know it is also vital for our immune system? Research shows that vitamin D interacts directly with immune cells and has anti-inflammatory effects. Scientific understanding of the many benefits of vitamin D continues to evolve, but experts agree that it’s vital to immune function. How can I ensure my child gets enough Vitamin D? To ensure your child gets enough vitamin D: Provide foods that contain vitamin D. Animal-based foods such as beef, chicken, and eggs typically contain some vitamin D, but amounts can vary greatly. The skin of fatty fish like salmon and sardines is a good source of vitamin D. Most dairy products and foods like cereal contain added vitamin D. Don't rely on sun exposure. Most Americans will not get enough vitamin D from sunlight, and it's important to keep sun safety in mind when it comes to your children. Consider a vitamin D supplement. The American Academy of Pediatrics suggests vitamin D supplements are appropriate for most children and adolescents. Vitamin D supplements should contain at least 600 IU for toddlers, children, and adolescents. Children can get vitamin D from sunlight, food sources, and supplements. It can be challenging to get enough from food, as not many foods contain natural vitamin D. Sun exposure provides vitamin D by penetrating the skin and converting a natural substance called 7-dehydrocholesterol into a form of vitamin D. Most children do not get enough sun exposure to meet their vitamin D needs, and elements like sunscreen, air pollution, cloud cover, and skin melanin can all impact our vitamin D levels. Zinc and Immune Function Zinc is an essential nutrient that plays many roles in the body, including supporting immune function. Innate immune function (immune cells constantly circulating and monitoring for infection) and adaptive immune responses (when the immune system makes antibodies to target specific viruses or other pathogens) need zinc to function properly. Zinc has antiviral and anti-inflammatory properties and supports barriers to infection, such as the lining of the respiratory tract. Zinc supplements are generally not necessary, as most people get enough zinc from the foods they eat. However, mild to moderate zinc deficiency can be common in people who do not eat animal products and have a high intake of phytate-rich foods (such as nuts, seeds and whole grains) that can inhibit zinc absorption. Too much zinc can make children sick, and kids should not take zinc supplements unless recommended by a healthcare provider. If your child does not eat animal products, be sure to talk to your child’s doctor or a registered dietitian to ensure they get enough zinc to support their immune system and overall growth. Beneficial Supplements for Kids If you want to give your child a nutritional supplement, always talk to your child’s healthcare provider first. Then, choose a quality supplement from a trusted brand. Look for supplements that don’t contain added sugar, are manufactured in an FDA-inspected facility, and have been verified for content by a third party. Can you boost immunity with supplements? No supplements have been proven to boost immunity, but science does tell us that children deficient in crucial micronutrients like vitamins C and D may be more prone to illnesses like respiratory infections. Maintaining regular, adequate intake of essential nutrients is needed to keep a child’s immune system ready to go, and taking supplements once symptoms appear is not likely to help. Your best bet is to focus on a nutritious diet, but if you choose to give your child vitamins, don’t wait until they are sick. Are supplements necessary for most kids? Most children get enough nutrition from a diverse, balanced diet and don’t need supplements. One notable exception is vitamin D, as getting enough through a child’s diet is challenging. The American Academy of Pediatrics suggests that a Vitamin D supplement is a good idea for most children. Talk to your child’s pediatrician or a registered dietitian if you have a picky eater or are concerned about your child’s nutritional needs and are considering giving them vitamins or supplements to boost their immune system. Check out this video to hear how a mom of 3 uses NuBest vitamins to support her growing kids' health and immunity. Her kids love that they are easy to swallow and enjoy taking them daily. Gummies Supplements for Immune Support There are many vitamin and nutritional supplements on the market for kids, many of which come in gummy form. While candy-like gummy vitamins may appeal to children, they often contain added sugar, and their nutrient content can be variable. If you are choosing a supplement for your child, consider alternatives like chewable vitamins with no added sugar. If your kid prefers or will only take a gummy, look for options with no added sugar. Probiotics for Gut Health Probiotics are living bacteria and yeast that promote a healthy gut microbiome. Our intestinal tracts contain trillions of microorganisms, and maintaining a balance of good bacteria and living organisms can help keep disease-causing pathogens in check. Healthy probiotic organisms are naturally present in fermented foods like kefir, sauerkraut, miso, and some yogurts, to name a few, and can also be added to foods or taken as a supplement. A healthy gut with the right probiotics not only helps digestion but also supports immune response. In fact, 70-80% of our immune cells are located in our gut! Experts think that probiotics may enhance the function of the gut barrier, help with disease-fighting immunoglobulin production, stop viruses from reproducing and support white blood cells as they clear our body of pathogens. Elderberry for Cold and Flu Elderberries–fruit that grows on small trees–are rich in micronutrients like anthocyanins, flavonols, and phenolic acids. Used for centuries in traditional herbal medicine, elderberry extract has also grown in popularity as a supplement ingredient as it may have anti-inflammatory, infection-fighting, and immune-stimulating properties. Research results are mixed, but some trials show that elderberry extract may help relieve symptoms of the common cold and flu. Experts propose that components of elderberry may stop viruses from attaching to cells in the respiratory tract. Caution should be used if consuming elderberry. Some parts of the tree can be toxic, as can unripe and uncooked berries. Elderberry supplements are not well studied in children. Always talk to your child’s doctor before giving your child any supplements. Healthy Lifestyle Habits to Boost Immunity In addition to nutrition, maintaining a healthy lifestyle also boosts your child’s immune system. Prioritize habits like exercise, sleep, hydration, and stress management to keep your child’s immune system health optimal. Importance of Physical Activity It is no surprise that physical activity is a cornerstone of good health, but you may not know that it is a powerful tool to boost immunity. Exercise improves the immune system’s defense activities, and people who engage in moderate exercise regularly have a lower risk of illness. Parents should role model regular physical activity for their kids. It's good for bone health at any age, as well as your immune system! Ensuring Enough Sleep Getting enough sleep is essential for many aspects of a child’s health, and the immune system is no exception. Depending on your child’s age, the American Academy of Pediatrics recommends anywhere from 10 to 14 hours of sleep for toddlers and children. Research suggests that sleep duration in children is directly related to immune response. Sleep is necessary for our immune system to function properly and enhances the ability of the body to recognize and respond quickly to pathogens. Studies show that sleep boosts the production of cytokines and the activation of T-cells, both of which are essential for fighting infections. Do you need examples of how to model good sleep habits for your child? Check out the video below from the American Academy of Pediatrics for tips! Encourage kids to drink water Staying hydrated is important for overall health and the immune system. Dehydration can impair immune function at a cellular level, making it difficult for immune cells to rid the body of disease-causing pathogens. If your child is fighting a virus, dehydration will make their symptoms worse and may prolong recovery. Keep an eye on your child's stress level Teaching your child strategies to manage stress at a young age will serve them well when it comes to overall health. Stress is not always bad, but chronic stress or prolonged periods of acute mental stress can cause health problems and have a negative effect on immunity. Research shows that stress can worsen and prolong symptoms of illness, making it harder for the immune system to do its job. Teach your child strategies to manage stress, like deep breathing. One of the best things parents can do is role model stress management techniques in their own lives. Dr. Anita Chandra from the American Academy of Pediatrics shares tips on helping your child with stress in the video below: Nutritious Foods for Immune Support: What foods boost a child's immune system? Getting immune-boosting nutrients from the food your child eats can help keep their body in good health. Nutrition supports overall growth and development, and the food we eat is one of the most important tools to support our immune system. Fruits and Vegetables Colorful fruits and vegetables contain vitamin C and other immune-boosting antioxidants. Including various fruits and vegetables with every meal can help ensure enough micronutrients to support immune health. Fiber from fruits and vegetables also supports gut health and a balanced microbiome, further boosting immunity. Don’t forget to include citrus fruits for an extra boost of vitamin C. Lean Protein Sources Lean protein sources like chicken and fish contain B vitamins, and protein for overall health and are the best source of zinc. B vitamins also play a role in supporting immune health. Try to include salmon or other fatty fish into your child’s diet and keep the skin on for a boost of vitamin D. Check out this NuBest blog post for more tips about getting essential vitamins from food. When should I consult a pediatrician about my child's immune health? Talk to your child’s pediatrician if you are worried about your child’s immune health or if they get frequent or severe infections. Don’t neglect regular check-ups with your child’s pediatrician to stay on top of recommended vaccinations including the flu shot–one of the most effective ways to protect your child from preventable diseases. Why Immune Support is Crucial for Kids? Children come into contact with pathogens–bacteria, viruses, and other organisms that cause illness–daily. Childcare facilities and schools are one of the most common places viruses are spread during cold and flu season. Keeping your child’s immune system in top-notch shape may help your child sail through the school year, cold and flu season, and help them bounce back sooner when they do get sick. Conclusion We can’t put our children in a bubble and protect them from every illness, but parents can help their kids develop good habits and get all the nutrients they need to support their immune systems. The same nutrition and habits supporting overall health also keep our immune system humming. Teaching your children to eat nutritious foods and develop healthy habits will serve their immune system well for a lifetime!
