Can you harness nutrition to battle the sick season with your kids?

There is no doubt that as the darker nights and colder days loom, parents know they are staring down the barrel of the inevitable winter bugs.  Unsurprisingly, parents are always keen to make sure their children’s immune system is firing on all cylinders. As part of this, I’m often asked (as a Children’s Dietitian) about the potential benefits of dietary changes and supplementation.  In this blog, I’m going to cover

• Which nutrients support children’s immune health?
• Can you use specific supplements to boost immunity?
• Top tips for immune health this winter

Which are the best nutrients for your child’s immune health?

The immune system is a complex collection of cells, organs and chemical messengers working together to protect the body against illness. To support an immune system that is working well, the foundation will always be a balanced and varied diet, but some nutrients have a starring role. Here are just a few, and where they can be found:

1. Vitamin C –  Found in fruits and vegetables like strawberries, oranges, kiwi, broccoli, peppers and even potatoes. This vitamin helps white blood cells work well and acts as an antioxidant to protect cells.
2. Zinc  – Found in meat, poultry, beans, lentils, seeds and wholegrains. Zinc supports the growth and function of immune cells and can help reduce the severity and length of infections.
3. Vitamin D  – Often known as the sunshine vitamin, it plays a vital role in immune regulation. It’s found in oily fish, egg yolk, and fortified foods, but most children will need a supplement, especially in autumn and winter.
4. Vitamin A  –  Found in foods like eggs, dairy, liver and orange-coloured vegetables (think carrots, sweet potato and butternut squash). Vitamin A supports the lining of the respiratory tract and gut, which is your child’s first line of defence.
5. Fibre  –  Found in plant-based foods including fruits, vegetables, beans, pulses and wholegrains. Fibre helps feed the good bacteria in your child’s gut, where over 70% of their immune cells live.

It’s important to remember that no single food will “boost” your child’s immune system; instead, think about optimising immune health over time with a nutrient-rich, colourful and varied diet.

Can specific supplements boost your child’s immunity?

Now here’s the truth (I’m sorry!), no supplement is going to ‘boost’ the immune system, because the reality is that a boosted immune system isn’t one working optimally. An immunologist once rightly pointed out to me that a boosted immune system is an overactive one, and that isn’t a flex (think autoimmune conditions or anaphylaxis).  ‘Boosting’ immune health is essentially just a marketing term. But regardless of terminology, is there evidence to suggest certain supplements can help support or optimise immune function, especially in children? Here’s a breakdown of some of the ones I get asked about most:

Vitamin C  – There’s no doubt that vitamin C is an essential nutrient for immune health. However, the vast majority of children in the UK already get enough from their diet. There’s no strong evidence that high-dose or additional vitamin C supplements will prevent illness. At best, extra vitamin C may slightly reduce the duration of the common cold (by around 8–10%), but even this data is limited and inconsistent.  Instead, focus on a balanced diet with fruit and vegetables and don’t bother with high-dose vitamin C unless advised.

Echinacea – Echinacea is a herbal supplement derived from a flower native to North America. The evidence in children is mixed and limited. Some small studies suggest it might slightly reduce respiratory tract infections, but others show no benefit. There are also no standardised safe doses for children, and some formulations have been associated with rashes and allergic reactions, which means in the UK, the MHRA urges caution.  My verdict?  Echinacea is not routinely recommended for children. If you’re considering it, speak to a healthcare professional first.

Elderberry – Elderberry extract (usually derived from Sambucus nigra) is popular in dark coloured syrups for immune support.  Like many other supplements which promise immune benefits,  some small studies in adults and older children show potential to reduce cold and flu duration. But, importantly, the quality of evidence is low. Doses can also vary widely between products, and whilst the antioxidants in the dark coloured berries may be a lure, remember you can get the same in dark coloured fruits and vegetables – think aubergine, blackberries, blueberries and black beans.

Zinc – Zinc is another essential nutrient for immune function, especially wound healing and fighting infection. While a deficiency of zinc can impair immunity, the reality is that most children in the UK are not deficient. There’s limited evidence which suggests zinc supplementation may reduce cold duration (moderately, and in adult studies), but there is no robust data in children, and high doses can cause nausea or interfere with the absorption of other nutrients like iron.  With this in mind, stick to dietary sources and only give supplements if prescribed or advised.

Probiotics – With growing understanding of gut health, and the fact that 70% of the body’s immune cells are housed in the gut, there is growing evidence linking gut health and immunity.  In light of this, certain probiotic strain,s e.g. L.reuteri DSM17938  have started to show promise in reducing respiratory tract infections (like chest infections).  It’s important to be aware that not all probiotics are created equal and strain, plus dose matter.  If you’d like to consider probiotics more, have a chat to a health professional and remember to focus on gut-friendly foods too.

Vitamin D – Now this is a supplement I would recommend for nearly all children.  Vitamin D plays a crucial role in immune health, and in the UK, children struggle to meet their Vitamin D requirements solely through food.  It’s recommended that all children 0-5 have 10ug of Vitamin D daily (unless having >500mls of formula milk). For those over 5, they should continue this supplementation at least during the darker winter months.

So, some supplementation may play a role in immune health, but only when there is a clear need for these.  Otherwise, save your cash for what is needed only!  Children with more highly restricted diets or known nutritional deficiencies should explore further with a qualified health professional.

Top tips for immune health for your kids this winter

• Remember, it is common for children, especially young children, to have frequent episodes of illness.  This is part of acquiring their immune system. Paediatricians I work alongside advise parents to expect 8-12 illnesses a year – these may bottleneck in the winter months.

• Don’t forget the basics – supporting your children with activities like regular hand washing and spending time outside can support their immunity (p.s. it’s a myth that being in cold weather will give you a cold!)

• Encourage a balanced and varied diet – foods that contain immune-rich nutrients like those mentioned above will help your child’s immune system function well.  Supplement only what is needed, e.g. Vitamin D, and consider 1:1 advice and support from a Paediatric Dietitian if your child’s diet is very limited.