As parents, we all want our kids to be healthy. With constant exposure to germs at school and play, their immune systems need all the help they can get.

Can you really boost your immune system?

While there is no magic solution, practical measures can help. According to the UK Food Foundation, children are experiencing an epidemic of poor diets lacking nutrition. The report says millions are facing a “timebomb” of avoidable health conditions.

So what can you do to up your child’s defences? We’ll explore how the immune system works, expert tips for strengthening it, the importance of nutrition, and how vitamin support can improve it.

By the end of this article, you’ll have all the know-how to make confident decisions about your kids' health—and remember, the same tips apply to boosting your own immune system.

How does the immune system work?

The immune system is divided into two parts: the innate immune system, which you’re born with, and the adaptive immune system, which develops over time as your body encounters germs. They both work hand in hand.

The body's immune system is complex. It’s located everywhere in the body, like the tonsils, throat, digestive system, bone marrow, skin, lymph nodes, and spleen.

1. The innate immune system

The innate immune system acts as the body's first barrier against invaders. It comprises the body’s external barriers like the skin and mucous membranes, as well as in the throat and gut.

It acts very quickly but can’t always stop germs from spreading. When a germ slips through our innate defences, the adaptive immune system takes charge.

2. The adaptive immune system

The adaptive immune system responds slower but with greater precision as we grow and develop, learning and remembering each germ it encounters, allowing it to react faster when the same germ appears again.

This memory is why some illnesses can only affect you once: after encountering the germ, your body becomes "immune." Scientists call this memory ‘immunological memory’.

When is a child’s immune system fully developed?

The immune system develops continuously from conception to early life, with maturation occurring after the first decade. Babies rely on mother's milk for antibodies (which protect them), so doctors will wait a while to vaccinate them until their immune system has had proper time to develop naturally.

Young children are not functionally mature and only begin to have the capacity for protective immunity at around ages 4 to 6 years. The early years are crucial for building a strong immune system, as this can have a long-term impact on their health. A strong immune system reduces the likelihood of infections.

As children develop their adaptive immune system, it's vital we support their overall immune health. Vitamin C is a powerful antioxidant that plays many roles in the body, particularly in boosting and supporting immune function.

Why frequent colds are normal

According to the National Library of Medicine, young children catch colds 6–8 times a year, far more often than adults. Frequent colds are not a sign of a weakened immune system but rather an indication of exposure to numerous viruses.

A child's immune system should only be assessed if frequent colds lead to more serious problems. As they grow and are exposed to more viruses, their immune system will strengthen.

What affects the immune system?

Many factors are at play, so it’s crucial to consider the bigger picture. Boosting a kid's immune system is just one part of the equation.

1. Sugar overload

Parents are aware how too much sugar can affect behaviour, but it can also weaken a kid's immune system. Many children exhibit allergy-like symptoms as a result of excessive sugar consumption. Good to know Novomins Vitamin C Gummies are sugar free!

Research indicates that consuming high amounts of sugar can weaken the immune system by up to 45% for up to 5 hours. When exposed to bacteria or viruses at school, kids are more likely to get sick.

2. Stress

Stress also affects little ones. Factors such as friendship dynamics, peer pressure, new teachers, moving houses, and overloaded schedules are all contributors.

Stress triggers a rise in cortisol, a hormone that prepares the body for fight or flight, leading to a depletion of nutrients from the immune and digestive systems.

This can result in a sick and fatigued child.

How to help your child cope with stress:

1. Give them time for unstructured play. A schedule free of plans allows your child to have downtime, which is great for their nervous system. Boredom inspires creativity, which aids cognitive development.
2. Listen to their problems. Focus on understanding rather than solving issues. A simple remark like “that sounds tough” or “you must be upset” encourages them to share their feelings and helps build trust as they grow.

3. Being stuck indoors

Kids are spending more time indoors than ever, and this correlates to their wellbeing. Playing outdoors offers two major benefits.

1. Vitamin D: The Sunshine Nutrient

Daylight exposure is essential for producing vitamin D, which boosts immune function and regulates it, reducing allergies, intolerances, and autoimmune conditions.
In UK winters, sunlight is too weak for vitamin D production.  The UK Department of Health advises those over one year old should take 10 micrograms (400 IU) daily.  Novomins Kids Vitamin D Gummies deliver 400 IU (10 µg) of Vitamin and come in a convenient 3-month supply. These natural, strawberry-flavoured gummies are also formulated by doctors.

1. Magical microbes

The outdoors is full of microbes good for building their immunity and supporting a healthy gut. Get them to spend more time outdoors through fun activities, like building an outdoor veggie garden together. Incorporating an advanced kid’s probiotic into their diet is also proven to promote healthy gut function.

4 ways to power up kids’ defences

1. A healthy diet

Harvard medical school recommends a diet rich in fruit and vegetables (five servings a day, and they should take up half of every meal plate), whole grains, and lean protein. A healthy diet also has dairy or another source of calcium and healthy fats, like vegetable oils.

2. Restful Sleep

Lack of sleep can weaken your immune system. A good deal of a child’s brain growth and development occur during sleep. Adequate sleep improves memory, learning, attention, mood, behaviour, and physical health.

The amount of sleep your child needs depends on their age.

Establish a bedtime routine, stick to it, and limit screen time. For teens, switch off devices an hour or two before bed, keeping them locked away in another room. Weekends and holidays offer flexibility.

Sleep-support gummies are another way to enhance restful sleep by helping kids to unwind. A bath 30 minutes before bed is also shown to promote relaxation.

3. Get them active

Studies have shown that exercise keeps us healthy and makes us less likely to get sick. Children should aim to be active for at least an hour each day. "Active” can be as simple as playing at the playground or taking a walk.

4. Simple precautions

• Immunisations

Immunisations aid in protecting your child from illnesses. An annual flu vaccine is recommended for everyone aged 6 months and older. Check with your doctor to see whether your child’s immunisations are up to date.

NHS vaccinations and when to have them

• Hygiene Habits

You’ve heard it all before, but good hygiene matters. Remind your child to wash their hands and to cover their coughs and sneezes with their elbow.

Immune system disorders

Although the exact cause of autoimmune illnesses is unknown, a number of factors seem to be involved. If they are born with specific genes, your child's immune system may react to generally harmless substances in the environment.

These compounds are known as allergies. An overactive immune system commonly manifests itself as an allergic reaction. Dust, mould, pollen, and foods are examples of allergens.

Proven Ways to Support Your Child’s Immunity

3. Combat vitamin deficiencies

Vitamin D: Around 1 in 6 adults and almost 20% of children in the UK have vitamin D levels lower than government recommendations. Recent studies indicate that combining Vitamin C and Vitamin D  can enhance the body's immune defences against illness, especially for those lacking these essential nutrients.

Calcium: Absolutely essential for both growing strong bones and keeping them healthy into old age, calcium is also responsible for many other processes in the body.

Vitamin B12: Vital for many parts of our health, but most notably, the creation of DNA and the regulation of the size of our red blood cells. Good levels of B12 keep the very basics of our blood healthy, giving us energy whilst supporting our nervous system.

3. Nutritional gummies

Meeting all your kids' vitamin and mineral needs through food alone can be challenging. Novomins offers a range of high-quality, tasty vitamin gummies for kids and adults, making it easy to ensure your family gets their daily vitamins.

Whether you’re looking to support their nutrient intake, improve sleep, promote mental health, or aid digestion, Novomins has a science-backed gummy for every need. Explore the full range here.

3. Why gummies?

The lining of the mouth doesn’t just serve as a taste receptor and protective barrier, it also has the ability to absorb nutrients (buccal absorption). Traditional tablets and capsules skip the oral mucosa, while gummies provide an extra means to ensure increased absorption of nutrients from the first chew.

Immunity FAQs

Is making my home too clean making my child sick?

The 'hygiene hypothesis' proposes that fewer early infections due to cleaner environments may lead to more allergies, but evidence doesn’t clearly support this. Renaming the hypothesis to focus on the lack of microbial exposure could better explain its effects on allergies while still promoting good hygiene.

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