Back to school immune hacks. How to nourish your child’s immune system this autumn

You’ve got a thousand things on your mind with your kids going back to school. But remember to take the time to think about how to keep your children healthy and their immune system robust as they join their friends for a busy school term. At this time of year, it is essential to have the know-how to keep those sniffles and coughs at bay, and here I will share this vital information with you.

Whether your child is just starting nursery or heading into sixth form, their immune system will need a little extra support right now. Thankfully, there are many things you can do at home to help build a strong and resilient immune response against the bugs your kids come into contact with at school.

We’ve all learned over the past few years that it’s not just the virus itself that causes the symptoms; it’s how well the body responds to it. This is why three people can get the same virus – one hardly knows they have it, the other just feels a bit sniffly and low, and another is bedridden for days. And since a child’s immune system is always adapting, there’s plenty we can do to help it along. From nourishing meals to clever supplements, here’s your NatureDoc back-to-school guide to bolstering immunity for your kids (and yourselves!).

Get our lovely Healthy Bites newsletter each week!

Each week, you’ll get an amazing recipe, a useful health tip, and an ingredient to jazz up your shopping basket! We don’t share your details with anyone else.

Start with a Nourishing Routine

One of the cornerstones of raising robust and happy children is a healthy and varied diet. It’s about making the right food choices to help nourish their immune cells, gut microbiome and overall vitality – keeping infections at bay and energy levels up.

Since school lunch and breaktime snacks are often out of your control, it’s the meals and snacks at home that really count. Think of breakfast, after-school snacks and supper as your golden opportunities to pack in the goodness.

Breakfast ideas to kickstart immunity:

Scrambled eggs on sourdough toast with avocado slices
Porridge loaded with chopped fruit and a big dollop of nut butter
Greek yoghurt with seedy granola and a sprinkling of berries
Super smoothie with banana, berries and kefir

After-school snacks to refuel and recharge:

Bake some muffins
Blitz and make supercharged energy balls
Try homemade cookies
Offer a picky plate of crunchy veg, hummus, cheese sticks, nuts, olives and crackers

Supper to soothe and strengthen:

Supper is the time to sit down as a family, unpack the day and share a delicious family meal together. This is your opportunity to give your kids plenty of protein and vegetables, as school lunch tends to be very carb-heavy. Here are some nutritious suggestions:

Shepherd’s pie with peas
Creamy risotto with salad
Chicken and vegetable traybake
Asian prawn noodles

The immunity dream team

There are some key nutrients needed to keep the immune system working at its best, and with these, you can focus on food-based sources. If your child is more susceptible to picking up viruses and other infections or gets hit harder than most, then you will want to think about supplements to help keep their immune system primed against the invaders. These can help to nip things in the bud as quickly as possible, so they don’t miss out on any school. Here are the key players that help your child’s immune system stay strong and responsive to infection:

Vitamin D

Vitamin D helps regulate immune responses and is essential for fighting off viruses. Hopefully, your kids soaked up plenty of sunshine over the summer holidays. But if they spent more time indoors, wore lots of sun cream during the summer or have darker skin, they may need a top-up of vitamin D.

The NHS recommends we all take vitamin D as a supplement daily from October to March and you can start it sooner if you suspect your child is falling a bit low in vitamin D. There are now very cheap lateral flow type finger prick tests to find out if your child needs extra vitamin D.

My top tip: Vitamin D-rich foods include oily fish, meat and milk from animals raised outdoors, eggs and some types of mushrooms. Choose a high-quality vitamin D3 supplement, ideally combined with vitamin K2 for better absorption and bone support.

The RDA normally varies from 400iu-600iu per day depending on where you live. The maximum a child can take for up to 6 weeks without testing is as follows: 1–3 years old 63 mcg (2,500 IU), 4–8 years old 75 mcg (3,000IU), 9–18 years old 100 mcg (4,000 IU).

Vitamin C

This antioxidant powerhouse helps with wound healing and supports the body’s ability to fight infections. It’s abundant in fruits like berries, citrus and kiwi fruit, but you also find it in bell peppers, potatoes and fresh parsley. Try squeezing lemon or lime juice onto meals for a zesty vitamin C hit. If your child isn’t a big fruit eater, a vitamin C supplement can help bridge the gap.

My top tip: Look for vitamin C powders or chewables which are easy to take and gentle on the tummy.

The RDA is only 60mg a day (which is about the amount in a large orange). The upper tolerable levels that can be taken before vitamin C gives a loose bowel are 1–3 years old 400 mg, 4–8 years old 650 mg, 9–13 years old 1,200 mg and 14–18 years 1,800 mg.

Zinc

Zinc is, in my mind, a wonder mineral for the immune system, and research supports this. It helps to prevent viruses and penetrating your cells, so there is less damage to the cells, so they recover more easily. Zinc also helps to mature the immune cells within the bone marrow, including neutrophils (white blood cells that are our first defender against infections). A deficiency in zinc can impair neutrophil development and reduce their ability to respond to infections

Zinc is found in meat, fish, shellfish, eggs, and dairy. You can also get it from whole grains, nuts and seeds.

My top tip: The RDA for zinc varies from age to age as follows: 1–3 years old 3 mg, 4–8 years old 5 mg, 9–13 years old 8 mg, 14–18 years 11 mg for males and 9 mg for females. And the maximum they can take for up to 3 months without testing is 1–3 years old 7 mg, 4–8 years old 12 mg, 9–13 years old 23 mg and 14–18 years old 34 mg.

Elderberry

Elderberries have ripened early this year, and I suspect it’s Mother Nature’s way of telling us to stock up for some autumn protection! These little berries are packed with antioxidants and have brilliant antiviral properties. They are best taken at first sign of an infection when you first spot a runny nose or a little cough. However, you can give it daily if your child seems to be catching back-to-back infections.

If you pick elderberries fresh on a hedgerow walk, then remember to cook them and make them into elderberry syrup, as raw elderberries can cause an upset stomach. Here is more information and how to make elderberry syrup.

If you missed the season or don’t have access to fresh elderberries, don’t worry there are plenty of excellent elderberry syrups and supplements available. They’re easy to slurp and taste delicious, making them a great daily ritual for autumn and winter.

My top tip: Elderberry syrup is a yummy berry flavour, and some supplements even come combined with vitamin C and zinc for an extra immune punch.

Honey

When it comes to coughs and colds, the NHS recommends honey for a good reason. Most of these bugs that kids catch are viral, and sadly, the antibiotics usually don’t touch them. Honey, on the other hand, has natural antimicrobial properties which can soothe the throat and help to calm down a cough.

All honeys help to some degree, but some varieties are more potent and effective than others. Manuka is well-known, though its medicinal taste can be a bit off-putting for some kids. Jarrah honey, however, has even higher antimicrobial action and tastes just like toffee, which is a win for most kids and perfect for toast, smoothies or eaten straight off the spoon.

My top tip: Use honey as a natural sweetener in yoghurt, warm drinks or drizzled over porridge. Just remember, no honey for children under one year old (12 months).

Live bacteria

Friendly bacteria in our gut, often known as probiotics, can protect us from a whole host of infections and prevent school absenteeism. So, if your youngster has been on antibiotics, is susceptible to taking time off school due to infections or needs a bit of a pep up, then add live yoghurt and kefir into their diet. If this is not their thing or you feel they need an extra boost, then look out for a live bacteria supplement containing lactobacillus and bifidobacterium strains, which they can take daily during term time.

Everyday habits that help

Nutrition is key, but don’t forget these simple lifestyle tweaks that support immunity too:

Sleep: Poor sleep can suppress the immune function. So ensure your youngster gets enough rest for their age.

Fresh air & movement: Outdoor play and exercise really help regulate immune responses, so take advantage of walking to school and the autumn light before the clocks change.

Hand hygiene: Teach kids to wash their hands properly with soap and water before meals, after visiting the bathroom and when they get back from school in the afternoon.

Hydration: Water helps flush out toxins and keeps mucous membranes moist. Send them off to school with a full bottle of water and bring another when you pick them up from school.

Round up

Your child doesn’t have to catch every bug going this term. With the proper nutrients, a nourishing diet and a few clever supplements, you can help them build a strong and resilient immune system that’s ready to take on the school year.

So, stock up your kitchen with immune-loving ingredients, get those breakfast routines humming, and make those after-school snacks count. And get your natural remedy shelf fully replenished, at the ready for that first sniffle or cough. A little planning now can mean fewer sick days later, and a happier, healthier term ahead.

Send me Lucinda's back to school product tips
I have a different question !

Back to school immune hacks. How to nourish your child’s immune system this autumn

Get our lovely Healthy Bites newsletter each week!