Keeping kids at their healthiest can certainly take work. The good news is that there are plenty of ways to support their immune system, all from the comfort of your home. While there's no magic pill or food that will do the trick, there are simple habits you can weave into your daily routine that may strengthen your child's immune function. Let’s explore some easy and natural ways to support children's immune systems and help to keep your kids healthy.

Causes and Signs Of An Immune System in Need

Before diving into ways to improve your child’s immune system, let’s first discuss why it needs this in the first place. Kids, especially the youngest ones, have immature immune systems, so they’re more prone to needing support. But beyond that, there are several other common reasons:

• They’re around other kids—whether at daycare, school, or with siblings.
• They have poor hygiene habits.
• They’re curious explorers, constantly touching everything they see. 
• If they’re picky eaters, they’re likely missing out on immune-supporting nutrients from fruits and veggies.
• They may rely on highly processed foods and sugar.
• They might not be getting enough sleep.
• They love to share food and utensils with others.

If your child has an immature immune system, you might notice signs like:

• Recurring illness
• Frequent infections
• Appetite changes
• Digestive issues
• Low energy and fatigue

Recognizing these signs is an important first step in giving their immune system the support it needs. From here, you can begin making positive changes to help strengthen it, setting your child up for better health and resilience.

Home remedies to support your child's immune system

Here are some simple and natural immune supports for kids that you can easily fit into your daily routine.  

Colostrum

While breastfeeding is a personal choice, it can establish a strong foundation for your child's immune health. From birth, colostrum—the first form of breast milk produced by nursing mothers—offers essential immune-supporting nutrients, like antibodies, that can strengthen the immune system. If you decide to use infant formula, look for one that includes lactoferrin, a protein found in colostrum and known for its immune-supporting benefits.

Elderberry Syrup

Elderberries are dark purple berries that grow on the elder tree (Sambucus nigra). Although raw elderberries are toxic, they become safe to eat when properly cooked and processed. You can find elderberries in various forms, including dietary supplements and elderberry syrups. 

Elderberries are known for their immune-supporting properties, particularly in fighting common illness, and managing acute inflammation - and they’re rich in antioxidants, too. However, research on elderberries and their effects on the immune system is limited and results are mixed. If your child isn't feeling well, it's important to consult your doctor before offering elderberry syrup. Elderberry syrup should not be a standalone treatment and shouldn't replace other treatments, a healthy diet, prescribed medications, or medical advice.

Minced Garlic in Honey

Both garlic and honey are fantastic foods for supporting the immune system. Garlic is rich in antioxidants that help your body fight free radicals and oxidative stress that cause cell damage. Antioxidants protect your body by preventing disease, reducing inflammation, and promoting overall health. Honey, also high in antioxidants, has been studied for its effectiveness as a cough suppressant. In fact, the American Academy of Pediatrics (AA) recommends 2 to 5 mL of honey to thin mucus and soothe coughs. 

My favorite way to use garlic and honey is in salad dressings. Just mince some fresh garlic and add it to a jar with olive oil, fresh lemon juice, honey, and a pinch of salt and pepper for a zesty vinaigrette. You can also incorporate minced garlic and honey into fish or chicken dishes, or toss them into an Asian tofu and vegetable stir-fry for extra flavor.

Vitamin C Supplements

Vitamin C is a powerful antioxidant that fights free radicals and prevents disease. It may also reduce the duration of common illnesses, but this is only effective if your child is already getting enough vitamin C in their diet. Make sure you’re including vitamin C rich foods in your child’s diet like citrus fruits, mango, strawberries, bell peppers, tomatoes, and broccoli. If you've got a picky eater, a multivitamin with vitamin C can help fill in those nutritional gaps.

Vitamin D Supplements

Vitamin D is an essential nutrient kids need for healthy growth and development, while also supporting the immune system. Our bodies need vitamin D to help the immune system fight off a wide variety of things. Some studies suggest that vitamin D deficiency can increase the risk of COVID-19 infection. 

But despite its importance, many kids don’t get enough vitamin D. Unlike most vitamins and minerals that we get from food, vitamin D is obtained through the skin when exposed to sunlight. This makes it essential for kids of all ages to get vitamin D from supplements. Babies from birth to 12 months should receive 400 IU of vitamin D from vitamin D drops, while children starting at age one should get 600 IU daily from a vitamin D supplement or a multivitamin that contains vitamin D. Always consult your pediatrician before starting your child on a supplement. 

Avoid Antibiotics, Add In Probiotics

While antibiotics are vital when used appropriately, using them unnecessarily can cause more harm than good. Antibiotics not only target harmful bacteria, but they also eliminate the good bacteria and disrupt the gut microbiome. Always consult your doctor and follow their recommendations if they think antibiotics are right for you or your child.

On the flip side, probiotics can help strengthen the gut and restore balance to the gut microbiome. You can introduce probiotic-rich foods like yogurt or kefir in creative ways like in breakfast parfaits, smoothies, yogurt-based baked goods, homemade yogurt bark, or include a probiotic supplement in your kids' diet. 

Food and drinks to support kids’ immune system

A healthy diet is key to supporting a healthy immune system. Along with probiotics from food, some of the best foods to support immune function include foods with antioxidants, particularly foods rich in vitamins C and E, and carotenoids like beta-carotene, lycopene, and lutein. Here are some of my favorites: 

• Vitamin C: Bell peppers, strawberries, broccoli, citrus fruits, pineapple, potatoes, and cabbage. 
• Vitamin E: Sunflower seeds and oil, peanuts, almonds, spinach, broccoli, fortified breakfast cereals 
• Carotenoids: Red, orange, and yellow bell peppers, tomatoes, sweet potatoes, carrots, brussels sprouts, spinach, winter squash, cantaloupe and broccoli.

Keeping kids hydrated is essential because it flushes out toxins and bacteria. Make sure to include water with every meal and offer water-rich produce like cucumbers, melons, berries, and bell peppers as well.