9 Tips for Boosting Your Child’s Immunity in 2026

A child’s immune system relies heavily on proper nutrition. Immune cells require adequate vitamins, minerals, and protein to function effectively.² Diets rich in colourful fruits and vegetables provide nutrients such as vitamins A, C, and E, which help support immune responses.³

Foods that may support immune health include:

• Citrus fruits, berries, kiwi, and guava for vitamin C
• Carrots, sweet potatoes, and pumpkin for beta-carotene
• Leafy greens such as spinach and kale
• Lean proteins including eggs, chicken, fish, beans, and legumes
• Nuts and seeds containing zinc and healthy fats
• Yoghurt and fermented foods with probiotics for gut health

Research also highlights the importance of gut health, as a significant portion of the immune system is linked to the gastrointestinal tract.⁴ Including probiotic-rich foods in your child’s diet may help maintain a healthy balance of their gut bacteria.

If you’re concerned about your child’s dietary intake, a children’s oral nutritional supplement (ONS) such as PediaSure* may be beneficial. For personalised advice, please speak with your healthcare professional.

Sleep is one of the most important factors in immune function. During sleep, the body produces infection-fighting proteins called cytokines that help regulate immune responses.⁵ Getting enough sleep is an important part of supporting a child’s overall health and wellbeing.¹

General sleep recommendations include:⁶

• Toddlers (1–2 years): 11–14 hours including naps
• Preschoolers (3–5 years): 10–13 hours including naps
• School-aged children (6–12 years): 9–11 hours uninterrupted sleep
• Teenagers (13–17 years): 8–10 hours uninterrupted sleep

Creating a consistent bedtime routine, limiting screen time before bed, and ensuring a calm sleep environment can significantly improve sleep quality.

Keeping children active is important for overall health. Regular physical activity has been associated with anti-inflammatory effects and enhanced circulation of immune cells throughout the body.⁷ This means active children may be better equipped to fight off illness, stay healthy, sleep better, and experience lower stress levels.

Healthy activities may include:

• Outdoor play
• Bike riding
• Swimming
• Team sports
• Dancing
• Walking with family

Experts recommend that children engage in at least 60 minutes of moderate to vigorous physical activity each day.⁸ Excessive exercise without adequate recovery, however, may negatively affect immune function.⁷

Hydration is essential for overall health and supports the body’s natural defence systems. Water helps transport nutrients, regulate body temperature, and remove toxins.⁹ General daily water intake for Children by age:⁹

• 1–3 years: 4 cups (approx. 1L)
• 4-8 years: 5 cups (approx. 1.2-1.5L)
• 9-13 years: 7-8 cups (approx. 1.7-1.9L)
• 14-18 years: 8-11 cups (approx. 1.9-2.6L)

Children should be encouraged to drink water regularly throughout the day, especially during hot weather or physical activity.⁹ Limiting sugary drinks is also important, as excessive sugar intake has been associated with inflammation and immune imbalance.¹⁰

The gut microbiome plays a critical role in immune regulation.⁴ Beneficial bacteria in the digestive system help the body recognise harmful pathogens and maintain balanced immune responses.

Parents can support gut health by including:

• Yoghurt with live cultures
• Kefir
• Fermented foods
• Fibre-rich fruits and vegetables
• Whole grains

Avoiding unnecessary antibiotic use is also important, as antibiotics can disrupt healthy gut bacteria. Antibiotics should only be used when prescribed by a medical professional.¹

Chronic stress can weaken immune responses and increase susceptibility to illness.² Children may experience stress from school pressures, social situations, family changes, or overscheduling.

Ways to help reduce stress include:

• Encouraging open communication
• Allowing unstructured playtime
• Spending quality family time together
• Practising mindfulness or relaxation activities
• Ensuring a balanced routine

Helping children manage stress may support both emotional wellbeing and healthy immune function.¹

Good hygiene remains one of the simplest and most effective ways to prevent illness.¹¹ Teaching children healthy habits early can significantly reduce the spread of germs.

Important habits include:

• Washing hands with soap for at least 20 seconds
• Covering coughs and sneezes
• Avoiding touching the face
• Cleaning commonly touched surfaces
• Staying home when unwell

Handwashing is especially important before meals, after using the bathroom, and after coughing or sneezing.¹¹

Vaccinations are one of the safest and most effective ways to protect children against serious infectious diseases.¹² Vaccines work with the body’s natural defences to build protection against harmful diseases.

Parents should follow recommended immunisation schedules and consult healthcare providers about annual flu vaccinations and other age-appropriate vaccines.

Vitamin D plays an important role in immune regulation, and deficiency has been linked to increased susceptibility to infections.² Safe sun exposure, combined with vitamin D-rich foods, can help maintain healthy levels.

Supporting your child’s immune system does not require expensive products or complicated routines. The most effective strategies are often the simplest: nutritious meals, sufficient sleep, regular exercise, stress management, hydration, hygiene, and routine healthcare. These healthy habits work together to help children grow stronger, healthier, and more resilient over time.

*Food for Special Medical Purposes. Use under medical supervision.

References :
1. Boosting your child’s immune system, Harvard Heath Publishing, Accessed at: https://www.health.harvard.edu/blog/boosting-your-childs-immune-system-202110122614, Accessed May 2026. 2. Nutrition and Immunity, Harvard T.H. Chan School of Public Health, Accessed at: https://nutritionsource.hsph.harvard.edu/nutrition-and-immunity/, Accessed May 2026. 3. Calder P C, BMJ Nutrition, Prevention & Health. 2020;3, Accessed at: https://nutrition.bmj.com/content/3/1/74, Accessed May 2026. 4. Belkaid Y, Hand T, Cell. 2014;157(1):121-141, Accessed at: https://pmc.ncbi.nlm.nih.gov/articles/PMC4056765/, Accessed May 2026. 5. Besedovsky L, et al. Physiol Rev. 2019;99(3):1325-1380, Accessed at: https://pmc.ncbi.nlm.nih.gov/articles/PMC6689741/, Accessed May 2026. 6. Sleep recommendations by age, NSW Government, The Sydney Children’s Hospital, Accessed at: https://www.schn.health.nsw.gov.au/kids-health-hub/healthy-sleep-children/sleep-recommendations-age, Accessed may 2026 7. Nieman D C, Wentz L M, J Sport Health Sci. 2019;8(3):201-217. Accessed at: https://pmc.ncbi.nlm.nih.gov/articles/PMC6523821/, Accessed May 2026 8. 24-hour movement for all Australians | Australian Government, Australian Government Department of Health, Disability and Aging, Available at: https://www.health.gov.au/topics/physical-activity/24-hour-movement-guidelines-for-all-australians?language=en, Accessed May 2026 9. How Much Water Do You Need?, Harvard T.H. Chan School of Public Health, Accessed at: https://nutritionsource.hsph.harvard.edu/water/, Accessed May 2026 10. Ma X, Nan F, et al, Front Immunol. 2022;13:988481, Accessed at: https://pmc.ncbi.nlm.nih.gov/articles/PMC9471313/, Accessed May 2026 11. About Handwashing | Clean Hands | CDC, Centers for Disease Control and Prevention (CDC), Accessed at: https://www.cdc.gov/handwashing/, Accessed May 2026 12. Vaccines and immunization, World Health Organization (WHO), Accessed at: https://www.who.int/health-topics/vaccines-and-immunization, Accessed May 2026

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