Key takeaways:
Most kids get the vitamins and minerals they need from food, even if they’re picky eaters. Most children usually don’t need supplements.
There isn’t much evidence that vitamins or supplements like vitamin C, vitamin D, zinc, elderberry, or probiotics can keep kids from getting sick.
Healthy habits like good sleep, a balanced diet, regular activity, and handwashing can help support your child’s immune system.
Kids get sick a lot, especially when they’re young. They can have as many as 10 colds a year as their immune systems grow and they come across new germs. So you may wonder if vitamins or supplements can help keep your child healthy.
Most kids get the vitamins they need from food, even if they’re picky eaters. And there isn’t much proof that supplements can keep kids from getting sick.
Let’s look at what we know about popular vitamins and supplements for kids and other ways to support their immune health.
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Best vitamins and supplements for kids’ 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. 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.
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 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 making sure your child gets enough vitamin C may help their immune system work better.
2. Vitamin D
Vitamin D supports bone health and a healthy immune system. But there isn’t good evidence that giving kids vitamin D supplements will keep them from getting sick. In a large review of studies, vitamin D supplements didn’t lower kids’ number of colds or visits to a doctor’s office. Kids may still need vitamin D supplements for bone health or to treat low vitamin D levels. If vitamin D also helps prevent some infections, that may be an added benefit. But it isn’t the main reason to give a child a vitamin D supplement.
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 mineral your body needs in small amounts to stay healthy. In adults, taking zinc soon after a cold starts may shorten the illness by a day or two. But it’s not clear if zinc has the same benefit for kids, and it can cause side effects like nausea and vomiting.
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There’s also no good evidence that zinc supplements keep kids from getting sick unless they have low zinc levels. Most children in the U.S. get enough zinc from food. So, it’s best to skip zinc supplements unless your child’s healthcare team recommends them.
4. Iron
Iron is a mineral that helps your blood carry oxygen and supports a healthy immune system. Most kids get iron from foods like:
Meat
Fish
Vegetables
Nuts
Fortified cereals
But some kids don’t get enough, and low iron can affect the immune system, memory, and learning.
Iron supplements probably won’t keep your child from getting sick. There’s no good evidence that they prevent infections in kids who already have enough iron. But supplements can be important if your child has low iron or iron-deficiency anemia.
Talk with your child’s healthcare team before giving them an iron supplement. Too much iron can be dangerous for kids, so it’s important to know whether your child actually needs it.
5. Elderberry
Elderberry is a popular supplement for colds and flu. But there isn’t enough research to know if elderberry works or is safe for children. Elderberry supplements also aren’t regulated by the FDA in the same way as prescription or over-the-counter (OTC) medications. So the amount and quality can vary between products. For these reasons, it’s best to talk with your child’s healthcare team before giving them elderberry.
6. Probiotics
Probiotics contain “good” bacteria that can support a healthy gut. But there isn’t good evidence that giving your child probiotics will keep them from getting sick. Probiotics may help with certain problems, such as diarrhea caused by antibiotics. But experts don’t recommend them routinely to boost a child’s immune system. More research is needed to know which probiotics may help children and how much they should take.
Other ways to boost your child’s immune health
Vitamins and supplements aren’t the only ways to support your child’s immune health. Healthy everyday habits can help their immune system work well without the side effects or safety concerns that can come with some supplements.
Handwashing
Good handwashing 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.
Add a variety of colorful fruits and vegetables to your child’s diet. Your kid doesn’t need to eat a lot of these to meet their nutritional needs. Here are some creative ways to get these foods into what your child eats:
Add fruits or greens into smoothies.
Put veggies on a pizza.
Chop up veggies 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.
Frequently asked questions
There’s no good evidence that multivitamins keep healthy kids from getting sick. Most children can get the vitamins and minerals they need by eating a variety of nutritious foods. If your child has a medical condition or a limited diet, talk with their healthcare team about whether a multivitamin could help.
Most healthy kids don’t need vitamin or mineral supplements if they eat a balanced diet. Whole foods provide the nutrients children need along with other benefits, such as fiber and protein. Some children may need supplements because of a medical condition, nutrient deficiency, or restrictive diet. Your child’s healthcare team can help you decide if your child needs supplements.
There’s no good evidence that multivitamins keep healthy kids from getting sick. Most children can get the vitamins and minerals they need by eating a variety of nutritious foods. If your child has a medical condition or a limited diet, talk with their healthcare team about whether a multivitamin could help.
Most healthy kids don’t need vitamin or mineral supplements if they eat a balanced diet. Whole foods provide the nutrients children need along with other benefits, such as fiber and protein. Some children may need supplements because of a medical condition, nutrient deficiency, or restrictive diet. Your child’s healthcare team can help you decide if your child needs supplements.
The bottom line
It’s normal for kids to get sick often as their immune systems grow and learn to fight new germs. Vitamins and supplements may seem like an easy way to boost immunity, but most kids don’t need them. And there’s little evidence that supplements can prevent common illnesses. Everyday habits like eating a variety of foods, getting enough sleep, and staying active, as well as handwashing, are better ways to support immune health. Talk with your child’s healthcare team before starting a supplement, since some vitamins and minerals can be harmful in high doses.
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References
American Academy of Pediatrics. (2012). A vitamin a day. HealthyChildren.org.
American Academy of Pediatrics. (2025). Where we stand: Vitamins. HealthyChildren.org.
Demay, M. B., et al. (2024). Vitamin D for the prevention of disease: An endocrine society clinical practice guideline. The Journal of Clinical Endocrinology & Metabolism.
Depoorter, L., et al. (2021). Probiotics in pediatrics. A review and practical guide. Nutrients.
Hemilä, H., et al. (2013). Vitamin C for preventing and treating the common cold. Cochrane Database of Systematic Reviews.
Malesker, M. A., et al. (2017). Pharmacologic and nonpharmacologic treatment for acute cough associated with the common cold: CHEST expert panel report. Chest.
Morey, J. N., et al. (2015). Current directions in stress and human immune function. Current Opinion in Psychology.
Munteanu, C., et al. (2022). The relationship between nutrition and the immune system. Frontiers in Nutrition.
National Center for Complementary and Integrative Health. (2024). Elderberry.
Nault, D., et al. (2024). Zinc for prevention and treatment of the common cold. The Cochrane Database of Systematic Reviews.
Nieman, D. C., et al. (2019). The compelling link between physical activity and the body's defense system. Journal of Sport and Health Science.
Powers, J. M., et al. (2026). Prevention, screening, diagnosis, and treatment of iron deficiency and iron deficiency anemia in infants, children, and adolescents: Clinical report. Pediatrics.
van Arragon, M., et al. (2026). Vitamin D for preventing acute respiratory infections in children up to five years of age. The Cochrane Database of Systematic Reviews.
Xing, Y., et al. (2026). Comparative efficacy of nutritional supplements for the prevention of respiratory tract infections in children: A systematic review and network meta-analysis. BMC Infectious Diseases.
