6 Vitamins and Supplements That May Help Your Child’s Immune System

Your very active toddler doesn’t eat much. And they sure seem to pick up lots of illnesses every month. Does that mean they aren’t getting enough vitamins? 

Low levels of vitamins are probably not the reason your child keeps getting sick. It’s normal for kids to have frequent colds. In fact, it’s normal for them to have as many as 10 per year. That’s because kids easily pass germs to each other, and they’re still developing their immune systems. 

So, what’s the best way to support a child’s immune system? Let’s look at the science behind using vitamins and supplements to boost your child’s immune system. 

Best vitamins and supplements for kid’s immune system

Vitamins are micronutrients that help the body function. Some vitamins play an important role in keeping the immune system healthy. 

Does that mean giving your kid vitamin supplements will stop them from getting sick? 

No, probably not. 

Vitamin deficiencies can impact how well the immune system works. But vitamin deficiencies aren’t common for most children. And there isn’t much evidence that taking supplements can prevent illness.

In fact, the American Academy of Pediatrics doesn’t recommend vitamin supplements for kids with well-balanced diets. And most experts think that even picky eaters get enough to meet their nutritional needs. It’s also important to know that more isn’t always better — it’s possible for kids to overdose on vitamins.

Let’s look at how these six vitamins and supplements affect your child’s immune system. And then learn whether vitamins and supplements can help boost their immune system.

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1. Vitamin C

Many people were encouraged to drink orange juice as kids, especially if they were sick with a cold. This is because oranges are rich in vitamin C. And vitamin C helps protect the infection-fighting cells in your body. But a review of the evidence shows mixed results when it comes to vitamin C and a healthy immune system. Vitamin C supplements won’t prevent colds. But they may help shorten the time it takes to recover from a cold — especially if you regularly get plenty of vitamin C. So, giving your child vitamin C may help their immune system work better.

In addition to fruit juices, you can find vitamin C in over-the-counter (OTC) supplements like Emergen-C Kidz. The amount of vitamin C in Emergen-C Kidz (250 mg) exceeds how much kids need in a day. But it’s not harmful when taken as directed, so make sure you follow the dosing instructions. Too much vitamin C can cause nausea, vomiting, and diarrhea.

In addition to vitamin C, Emergen-C Kidz contains B vitamins, calcium, zinc, and magnesium — as well as added sugars for taste.

2. Vitamin D

Vitamin D supports bone health and a healthy immune system. But does giving vitamin D supplements to kids prevent illness? Maybe. 

Very low levels of vitamin D are associated with a higher risk of infections. And there’s some evidence that vitamin D supplements can reduce the risk of respiratory tract infections. However, a recent large study found that vitamin D supplements did not prevent pneumonia or diarrhea in children under 5 years old.

In addition to mixed study results, there’s still debate about what level of vitamin D is normal and when supplementation is necessary. 

Talk with your child’s pediatrician before starting vitamin D supplements. Your child may need their vitamin D levels checked first so you can figure out what vitamin D dose is best for them. 

3. Zinc

Zinc is a trace mineral. This means your body only needs it in small amounts. Although you need very little of it, zinc helps with hundreds of chemical reactions in your body. Including the chemical reactions needed for your immune system to work properly.

In studies, adults who started taking zinc supplements within a day of getting a cold recovered faster. But will zinc help boost a kid’s immune system? There’s not a lot of evidence either way. One study found that zinc made children’s cold symptoms less severe when taken in the first few days after a cold started. However, zinc did not appear to change how long kids were sick. A large review of several studies found that zinc didn’t have any effect on risk of respiratory illness. 

So, it’s not clear if zinc really helps boost a child’s immune system. But the good news is that in the U.S. kids get enough zinc in their diet. Skip zinc supplements unless your child has low zinc levels. Getting too much zinc can cause side effects like nausea and diarrhea.

4. Iron

Iron is another mineral with many important jobs in your body. Your body needs iron to help blood carry oxygen, and it has a vital role in immune function. 

So, should kids be getting daily iron supplements? Maybe, but it depends on their diet. Iron is available in many foods — including meat, fish, vegetables, and nuts. Breakfast cereals are often fortified, which means that iron is added to them. But even with these options, some kids don’t get enough iron. Even if they don’t have iron deficiency anemia, low iron can impact your child’s immune system and their ability to learn. Studies show that kids who get enough iron have better memory and attention. 

But talk with your child’s pediatrician before starting iron supplements. They can check your child’s iron levels to see if there are any signs of iron deficiency. Iron supplements can be hard on a child’s stomach and they don’t taste good. Plus, taking too much iron can be dangerous for kids. Children who accidentally take adult iron supplements or multivitamins can become severely ill. It’s best to know if your child really needs iron supplementation before you start it.

5. Elderberry

Elderberry is a plant that people have used for centuries to treat upper respiratory infections, like the cold and flu. There’s some evidence that elderberry may support your immune system. One study found that taking elderberry did not prevent colds in adults, but it might shorten the duration and severity of colds.

So, should you give elderberry to your child? There isn’t much evidence to support that elderberry can help prevent illness. And there’s even less information about how elderberry may affect a kid’s immune system. A small study that included children over the age of 5 found that elderberry did not improve flu symptoms or recovery time. Since elderberry is a supplement, it’s not regulated by the FDA like prescription or OTC medications are. This also means the amount of elderberry can greatly vary between products.

More research is needed to see if elderberry works and if it’s safe for kids to use.

6. Probiotics

The gut microbiome is made up of “good” gut bacteria that help digest food and support the immune system. In fact, your gut contains about 70% of your immune cells.

Probiotics are live microorganisms that increase the amount of “good” bacteria in your gut when eaten. And there’s evidence that taking probiotics can benefit the adult immune system.

But will using probiotics keep your kid from getting sick? This evidence is also mixed. 

In children, probiotics may help prevent antibiotic-associated diarrhea — this is diarrhea that happens when antibiotics that are used to treat an infection kill off all the good bacteria in the gut. But it may not help kids with stomach problems caused by acute gastroenteritis. 

Right now, experts don’t recommend routine probiotic use for kids. More research is needed to determine which strains of probiotic bacteria help the most and how much is necessary to provide benefit. 

Other ways to boost your child’s immune health

It’s not clear whether vitamins and other supplements boost a child’s immune health. So, what else can you do to keep your child from getting sick?

Good hand washing and not touching your nose and mouth are two of the best ways to prevent the spread of illness. That’s sometimes tough to remember to do, especially for young children.

Here are four other ways to support your child’s immune system and prevent illness.

Sleep

Many parents know the struggle of a cranky toddler who had a bad night’s sleep. Besides mood changes, sleep also affects your child’s immune system.

Work on creating a healthy sleep routine for your child early on. A regular sleep cycle will help boost natural immunity and keep your child healthy.

Diet

You may have heard the saying, “You are what you eat.” That saying also applies to our immune system. Lots of research shows that a nutritious diet promotes good immune function.

Incorporate a variety of colorful fruits and vegetables in your child’s diet. Your kid doesn’t need to eat a lot of these to meet their nutritional needs. 

Try creative ways to get these foods into what your child eats. For example: 

• Add fruits or greens into smoothies

• Put veggies on a pizza

• Chop veggies up and add them to a favorite meal like mac and cheese. 

Physical activity

Being active has lots of health benefits for kids. Physical activity improves heart function, muscle and bone strength, and brain health. Research shows it also boosts immune function. 

Experts recommend at least 60 minutes of moderate activity every day for kids ages 6 and older. Encourage exercise by limiting screen time when you can, and try to make physical activity a regular part of your child’s day.

Stress management 

Stress means different things to different people. For kids, stress can be any kind of change. Researchers have found that chronic stress can affect immune function. To reduce stress for your child, try to maintain a routine schedule whenever you can. Plan any changes in advance so your kids can prepare. You can also teach your child coping techniques like deep breathing or taking time alone for those inevitable times when they need a break. 

Why trust our experts?

Written by:

Brian Clista, MD

Dr. Clista is a board-certified pediatrician who works in private practice in Pittsburgh, Pennsylvania. He previously served as a National Health Service Corporation Scholar in the inner city of Pittsburgh for 11 years.

Edited by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

Reviewed by:

Christine Giordano, MD

Christine Giordano, MD, is board-certified in general internal medicine. She received her medical degree from Rutgers New Jersey Medical School and completed residency at Thomas Jefferson University.

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