“Boosting” Your Child’s Immune System (What Really Works)

If you’ve wondered whether to buy immune “boosting” supplements, you’re not alone. With so many products claiming to protect kids from colds, flu, and other viral illnesses, it’s hard to know what actually works.

This article will cover the basics of how your child’s immune system works, what “immune boosting” really means, and evidence-based ways to support your child’s natural defenses.

Do kids really need immune boosters?

Supplement companies spend billions marketing products that claim to strengthen your child’s immune system. It’s an appealing thought: a simple pill or shake to help kids fight off daycare and school germs, right?

But here’s the truth: a healthy child’s immune system is already designed to work optimally.

The Pediatrician Mom Tip: When your child spikes a fever, has a runny nose, or develops a cough, that’s not a sign that their immune system is weak. In fact, it’s the opposite! Those are signs their immune system is working like it should to fight off an infection.

For the average healthy person, the immune system works well. Overactive (or boosted!) immune systems can cause problems like allergies and autoimmune disease.

As a parent, what you probably really want to know is how to support your child’s immune system as much as possible. And there are things we can do to help our body fight infection effectively.

The Key to Supporting Immunity: Balance

The best way to help your child’s immune system isn’t a supplement. It is balance.

(Note: for more details on all of these, including targets to aim for by age, check out the free guide).

Sleep: Quality sleep is essential for immune health. In fact, there are studies that show that high-quality sleep actually improves the function & efficiency of T cells (and on the flip side, we also have studies showing that poor sleep might impact the antibody response to vaccinations).

Physical activity: Moderate-intensity, consistent exercise stimulates the immune system, releases endorphins, and has been shown to decrease both cortisol and inflammatory markers in the body.

Preventive care: Regular check-ups, vaccines, and good handwashing. These are not exciting tools, but they are powerful. Make sure any chronic illnesses (such as asthma) are under control. Immunizations are one of the only truly data-supported methods that we have to artificially increase the body’s ability to fight an infection.

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Joy and laughter: Stress affects immunity in adults and kids. Mental health issues have been shown to suppress immune function. And there are actually randomized controlled trials showing that psychotherapy can improve immune function, even up to 6 months after treatment.

Think of these as the foundation for raising resilient, healthy kids.

What About Nutrition and Supplements?

Food plays a big role in overall health, but when it comes to immunity, here’s what the research shows:

• A diet that contains nutrients from all major food groups (vegetables, fruit, dairy, proteins/animal products, grains) should provide all the micronutrients needed for optimal immune function. Even for a picky child. As long as they are getting some of the nutrients from each food group regularly over the course of a week, the body is getting what it needs. If your child is missing an entire food group from their diet (eg: due to allergies, sensory issues, personal preference), or if they have chronic medication conditions, they may need a supplement. But please talk to your pediatrician before starting one.

The Pediatrician Mom Tip: For an otherwise healthy child, giving them vitamins and supplements has not been shown to meaningfully decrease illnesses in any substantial way.

• Nutrients like Vitamin C, Vitamin D, Zinc, and Vitamin A are all involved in healthy immune function.

⚠️ Important: Supplements are not regulated. Some may contain contaminants, incorrect dosages, or ingredients not listed on the label. Don’t fall into the trap of thinking that just because something is on the market, it is safe. Always check with your pediatrician before starting a medication or supplement.

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Vitamin D: The One Exception

One supplement that does have strong evidence is Vitamin D for infants under 1 year, especially breastfed babies or those at risk of deficiency. Vitamin D influences several immune pathways and affects gut-related immune function.

Your pediatrician can help decide if your child needs Vitamin D supplementation based on age, diet, and medical history.

What’s the bottom line for parents?

If you want to know more of the evidence behind certain common supplements that are marketed as immune boosters, such as Vitamins A, D, Zinc, along with more details on the basics, check out my free guide.

You don’t need to spend money on expensive “immune-boosting” products. Instead, focus on the proven (and admittedly boring) essentials:

• Sleep

• Healthy nutrition

• Regular exercise

• Vaccines

• Emotional well-being

By supporting your child’s overall health and lifestyle, you’re already giving them the best chance at a strong immune system.