How to Boost Your Child’s Immune System

Coughs, sneezes and nose-blowing are the sounds of cold and flu season in many families. It may seem like kids recover from one illness only to get another. You may wonder, “Why does my child get sick so often?”

“All of our bodies are different and unique, and that includes our immune system,” says Elizabeth Lippner, MD, attending physician in Allergy and Immunology at Lurie Children’s. “The good thing is that when your child gets sick, the immune system learns and grows and gets naturally stronger.”

Here, Dr. Lippner tells parents what they can do to help keep their child as healthy as possible.

Immune System Basics

Your child’s immune system helps protect them from bacteria, germs and toxins. Cells and organs help protect your child when their body encounters a new germ or harmful substance. The immune system includes two systems that work together:

• Innate immune system: The innate, or nonspecific, immune system protects your child from germs and substances that enter their body. These invaders typically get in when your child eats and drinks (digestive system) or through mucous membranes or skin.
• Adaptive immune system: The adaptive, or specific, immune system tells the body to make substances to fight specific germs it recognizes. The adaptive immune system remembers germs you’ve faced before and uses those memories to fight them. 

What is a child’s immune system like at birth?

A newborn baby’s immune system is immature, Dr. Lippner says. “Antibodies are proteins the immune system makes to protect us from significant infections,” she says. “But antibodies are often better or more efficient once we’ve encountered a germ or organism.”

Babies get certain antibodies from their mothers through the placenta, an organ that develops during pregnancy to nourish the fetus. Babies who breastfeed also receive some protective antibodies through breast milk, Dr. Lippner says.

How does a child’s immune system change as they grow?

Your child’s immune system changes constantly as they meet new germs and substances in their environment. Kids develop new antibodies through:

Exposure to Germs

Kids encounter many germs each day. Their immune system recognizes these germs and protects kids from getting sick the next time the body sees that same germ. “Exposure to germs is how the immune system creates a memory of what those bugs are and how to fight them,” Dr. Lippner says.

Vaccines

Vaccines help your child’s immune system get ready to fight germs they may meet in their environment. “Your immune system must recognize a germ to be able to say, ‘I need to fight this,’” says Dr. Lippner. “Vaccines take a tiny piece of an organism and show it to your immune system so it will know it and fight it next time.”

Talk to your child’s pediatrician about recommended vaccines and when your child should have them. “Kids need to have multiple rounds of some vaccines to ensure they get the most benefit and a lasting immune response,” says Dr. Lippner.

How to Support Your Child’s Immune System

You may wonder how to improve your child’s immune system. But Dr. Lippner encourages parents to think about supporting their child’s immune system instead. 

“There’s no therapy, medicine or supplement kids can take that will cause their body to make more immune cells or antibodies,” she says. “What we can do is support the immune system to help kids make as many antibodies as they naturally can.”   

Encourage kids to drink water

Staying hydrated supports healthy sleep and helps kids maintain the energy they need to be active. Hydration also helps kids avoid constipation and can help keep their gut healthy.

Help kids stay physically active

Physical activity supports kids’ overall health. Regular movement helps reduce anxiety and improves sleep. 

“Physical activity helps regulate fatty acids in hormones, which play a role in the immune system,” Dr. Lippner says. “Exercise also helps blood circulate, which keeps the immune system’s highways clear and makes sure needed oxygen gets to your tissues.”

Keep an eye on your child’s stress level   

All kids experience anxiety and stress sometimes. Kids may be at greater risk for illness when stress disrupts sleep or interferes with healthy eating. Kids who experience frequent or ongoing stress may also have weaker immune systems. 

“Having higher levels of stress can trigger hormonal changes and blood pressure changes,” Dr. Lippner says. “Those changes can affect how the body’s immune system responds.” 

Make sure your child gets enough sleep

Sleep helps keep kids healthy. It supports their growth and development, including their immune system. “Sleep helps the body replenish and repair,” Dr. Lippner says. “For example, if there’s irritation in an airway, sleep supports making cells that repair it.” 

Not getting enough sleep increases a child’s risk of catching a cold when they’re exposed to a virus, Dr. Lippner says. That’s because some immune cells work harder when children are asleep.

Protect kids from inhaled substances

Some chemicals, tobacco smoke and vaporized products can cause irritation (inflammation) in your child’s airway. Minimizing exposure to harmful substances helps keep kids’ immune systems functioning well.

Serve healthy meals and snacks

Good nutrition helps support healthy growth in kids. That includes the growth of the cells that make up their immune system, Dr. Lippner says. Make sure your child gets plenty of foods that help the immune system, such as fruits, vegetables and lean protein.

Take care of your child’s skin

Your skin is your largest organ and it’s a natural barrier against germs. “Skin has a very important function in the immune system,” Dr. Lippner says. “It helps keep out things that are not meant to be inside the body.” Keep your child’s skin healthy by:

• Applying lotion regularly
• Encouraging frequent handwashing 
• Making sure your child drinks plenty of water
• Using sunscreen and seeking shade

What vaccines should my child have?

You can support your child’s immune system by following the recommended childhood vaccine schedule. Vaccines help protect your child from serious illnesses such as chickenpox, measles and polio.

Can flu vaccine help keep my child well?

Dr. Lippner recommends flu vaccine for every child who can receive one. “Influenza is a significant illness,” she says. “We’re talking bad coughs, high fevers, muscle aches and upset stomach in many people. Flu is not a mild cold. Your child will likely miss several days of school and childcare.”

Kids who get a flu shot have a lower likelihood of getting the flu, she says. They also typically have much milder symptoms if they do get it. Talk to your child’s pediatrician about whether a flu shot is right for your child. 

Does my child need a COVID vaccine?

Talk to your child’s pediatrician to see if they recommend a COVID vaccine for your child. 

Can vitamins and minerals keep my child from getting sick? 

You may think giving your child vitamin C or zinc during cold and flu season will keep them well. But there isn’t evidence to support this, Dr. Lippner says. 

Most kids don’t need immune system supplements. “Making sure your child gets nutrients through natural foods is better than costly supplements,” Dr. Lippner says. “We don’t have a lot of data to suggest that supplements make a difference.”

Talk to your pediatrician if you’ve got a picky eater or a child who is prone to illness. They may recommend a multivitamin or supplement if your child doesn’t get the needed nutrients from their diet.

How do antibiotics help my child’s immune system? 

Antibiotics are drugs that help keep your body from making certain proteins. Germs use these proteins to multiply. But antibiotics don’t help with illnesses caused by viruses. Healthcare providers may prescribe an antibiotic if a virus causes another health problem related to bacteria, like an ear infection.

Antibiotics aren’t necessary for many illnesses and can cause side effects like diarrhea, Dr. Lippner says. Children who take antibiotics should always finish all the medication as prescribed by their healthcare provider.

How can my family prevent the spread of illness? 

Illness happens. But you can take certain steps to help prevent people who live together from spreading germs to each other. You should:

• Avoid kissing and sharing things like forks or toothbrushes
• Clean surfaces in your home that many people touch, such as door handles and touchscreen devices like phones and tablets
• Cover your mouth when you cough
• Sneeze into your elbow or a tissue

It’s also important to wash your hands frequently when you’re sick. Staying a few feet apart from each other when possible may also help.

How do I support my child’s immune system if they have a chronic health condition? 

Kids with health conditions like asthma or diabetes may get sick more often or have symptoms that are more severe. Dr. Lippner says getting a flu vaccine is important for kids who have a higher risk of illness. “If you have asthma, your lungs will have a much harder time doing their job when they’re also dealing with an infection,” she says.

How many colds a year is normal?

Young kids just going to school or starting daycare may get about one viral illness per month, says Dr. Lippner. Kids typically may have up to 18 colds in a year, she says. Talk to your pediatrician if your child has more than 18 colds a year. Your provider may refer your child to an immune specialist.

How can I tell if my child has a weak immune system? 

Talk to your pediatrician if your child has severe infections. An immune specialist may help if your child visits urgent care frequently or needs many antibiotics to treat the same infection. 

Learn more about pediatric allergy and immunology at Lurie Children’s. 

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