What Causes a Weak Immune System in Toddlers and Children?

1.Diet The things kids eat have a huge impact on their health and development, whether positive or negative. If your child consumes large amounts of sugars and fried foods compared to fresh foods, their immune system may be repressed, as well as lacking in the nutrients it needs to protect their immunity. 2. Sleep Probably the most basic proponent is the child’s sleep. If they aren’t getting enough hours of restful sleep or have an inconsistent sleep schedule, their body may not be recovering well from the exposures and stresses they experience during the day, let alone building defenses against such things. 3. Stress Children in high stress environments may be more likely to have troubled immune function. You may want to consider how your child is experiencing hobbies, school, social life, and family life, to determine if there are any pressing stressors. If your child is experiencing high levels of stress, this will affect their immune system by producing an inadequate amount of white blood cells, which are responsible for fighting infections of bacteria, viruses, fungi, or toxins. 4. The Great Indoors Finally, as backwards as it sounds, your child may not be getting enough exposure. It has become more and more common for children and toddlers to spend more time indoors due to the lifestyle norms in today’s society. This lack of exposure to the outside world may cause their bodies to be unfamiliar with – and therefore unprepared to handle – basic germs or life experiences they may come across when they do go out.

The Best Home Remedies To Boost Your Child’s Immune System

The start of the school year brings a mix of excitement and anxiety for many families. New school supplies, new friends, and unfortunately, the sniffles, new viruses, and bacteria.

Strengthening your child's immune system is essential to help them stay healthy and reduce sick days. Here are the best home remedies to boost immunity and keep your child protected during cold and flu season.

Signs + Causes Of A Weak Immune System

Understanding the signs and causes of a weak immune system in children is the first step toward proactive healthcare.

Here are some common signs that your child's immune system might need a boost:

Recurring or frequent infections and illnesses like bronchitis, pneumonia, sinus, or ear infections.

Digestive issues such as changes in appetite, stool, stomach pain, cramping, or nausea.

Blood and autoimmune disorders, including anemia, diabetes, lupus, or arthritis.

Delays in growth and development, which might not be the cure-all for certain conditions but can be supported by a stronger immune system.

Resisting the urge for parental guilt, consider the following common causes of a weak immune system in children. Remember, no parent is perfect, and you’re already doing a great job by seeking out this information:

Diet: The foods your child eats have a massive impact on their health. Diets high in sugars and fried foods can suppress the immune system, while fresh, nutrient-rich foods can bolster it.

Sleep: Restful sleep is foundational for recovery and building defenses against daily exposures. Inconsistent sleep schedules or insufficient sleep can hamper their immune response.

Stress: High stress levels can negatively affect immune function by reducing white blood cell production. It's important to assess and manage stressors in your child's life.

Lack of outdoor exposure: Spending too much time indoors can limit their exposure to basic germs, reducing their immune system's preparedness.

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How To Increase Your Child’s Immunity

Building up a strong immune system for your children’s health includes a combination of lifestyle adjustments and natural remedies. Here are the 8 most effective strategies I recommend to my patients:

1. Cultivate A Consistent Sleep Schedule

A consistent sleep schedule is crucial for your child's immune health. Aim for 10-14 hours of sleep daily, with a set bedtime and wake time. It’s also important to eliminate screen time at least 1-2 hours before bed. (1)

Other tips to promote enough sleep include magnesium spray on the feet, drinking tart cherry juice (which has a high melatonin content), and diffusing lavender essential oil.

Reading to your child or creating other calming bedtime routines can also help reduce their anxiety and promote restful sleep.

2. Serve Up Balanced Meals

Providing a variety of healthy foods will ensure your child gets the nutrients they need for a healthy immune system. Here are some key points to consider for a healthy diet:

Limit sugar: Sugar feeds pathogenic bacteria that can crowd out beneficial, immune-boosting bacteria. Reduce sugar by sending your child to school with fruits like oranges and blueberries, which are rich in vitamins and antioxidants.

Include probiotic-rich foods: Serve more probiotic-rich foods to promote good gut health. Options include sauerkraut, kefir (a dairy product in various flavors that kids often enjoy), and unsweetened yogurts mixed with fruit. Kid-friendly probiotic gummies are also an option.

Support methylation: Methylation is a biochemical process essential for detoxification and overall health. Sulfur-rich vegetables like Brussels sprouts and broccoli and dark leafy greens like kale and spinach are loaded with B vitamins that fuel methylation.

Serve citrus fruits: Citrus fruits, like oranges and lemons, are rich in vitamin C, which is vital for boosting immunity.

Incorporate healthy fats and omega-3 fatty acids: To reduce inflammation and promote overall health, add avocados, nuts, seeds, salmon, walnuts, and flaxseeds to your child's diet.

Choose whole grains: Whole grains like oats, quinoa, and brown rice provide essential nutrients that support a healthy immune system.

For children who refuse to eat veggies, try making green smoothies and popsicles with just a little fruit for sweetness. This way, they get a sweet treat rich in phytonutrients, and you ensure they are strengthening their immunity and natural resilience.

3. Make Sure They’re Getting Enough Vitamin D

Vitamin D is essential for immune function. Encourage outdoor play to ensure natural sunlight exposure, which helps the body produce vitamin D. Plan family walks, outdoor games, and meals outside to maintain optimal levels. Vitamin D deficiencies are common and can impact immune health, so consider supplements if necessary.

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4. Help Them Manage Their Stress Levels

Stress can significantly suppress the immune system. Help your child manage stress by engaging in hobbies, ensuring a balanced school life, and maintaining regular social interactions. Practice co-regulation by spending quality time together, talking, and providing a calm environment. Techniques like deep breathing, mindfulness, and physical activities can also help.

5. Avoid Antibiotics, Add In Probiotics

Antibiotics are prescribed over 154 million times a year for various infections, but the CDC estimates 30% are unnecessary. (2) Antibiotics kill both harmful and beneficial bacteria in the gut microbiome. Before accepting a prescription, ask your doctor if antibiotics are essential, if your child's natural immunity could handle the infection, or if there are natural alternatives like colloidal silver.

Serve the probiotic-rich foods mentioned above to counteract the effects of necessary antibiotics and boost the immune system. For picky eaters, kid-friendly probiotic gummies can help, but whole food sources are best.

LISTEN: Hannah Kleinfeld: Healing The Gut-Brain Axis Through Targeted Probiotics

6. Give Them A Colostrum Boost

Colostrum, the first milk nursing mothers produce, is rich in immune-boosting antibodies. Due to this protective substance, breastfeeding children are often healthier with fewer allergies.

Older kids and even adults can benefit from colostrum derived from grass-fed cows and goats, available in powdered form.

Add it to smoothies, water, or juices to enhance your child's immune defenses.

7. Incorporate Natural Herbs + Oils

Natural herbs and oils like eucalyptus and oregano have antibacterial and immune-modulating properties. Diffuse these oils in your home or add food-grade oils to meals to support your child's immune system. Eucalyptus has an energizing effect, and oregano oil can enhance the flavor of meals while boosting immunity. (3,4)

8. Short-Term Remedies

When your child starts showing the first signs of sickness, acting quickly with effective remedies is one of the best things you can do. Here are some proven methods to boost their immune system and help them recover faster:

Elderberry Syrup

Elderberry is known for its antiviral properties and can help reduce the duration and severity of colds and flu. Discuss the following recommendations with your child’s pediatrician:

Ages 1-3: 1/2 teaspoon daily

Ages 4-12: 1 teaspoon daily

Ages 12 and up: 1 tablespoon daily

Minced Garlic in Honey

Garlic has antimicrobial properties, and honey soothes the throat and helps with coughs. Discuss the following recommendations with your child’s pediatrician:

Ages 1-3: 1/4 teaspoon of minced garlic in 1 teaspoon of honey, once daily

Ages 4-12: 1/2 teaspoon of minced garlic in 1 teaspoon of honey, once daily

Ages 12 and up: 1 teaspoon of minced garlic in 1 teaspoon of honey, once daily

Vitamin C Supplements

Vitamin C boosts the immune system by supporting various cellular functions of the body's adaptive immune system. Discuss the following recommendations with your child’s pediatrician:

Ages 1-3: 15 mg daily

Ages 4-8: 25 mg daily

Ages 9-13: 45 mg daily

Ages 14-18: 65-75 mg daily

Vitamin D Supplements

Vitamin D is essential for immune function and helps reduce the risk of infections. Discuss the following recommendations with your child’s pediatrician:

Ages 1-3: 400 IU daily

Ages 4-8: 600 IU daily

Ages 9-18: 600-1,000 IU daily

Zinc Supplements

Zinc is important for the growth and function of immune cells that help protect your child from infections. Discuss the following recommendations with your child’s pediatrician:

Ages 1-3: 2 mg daily

Ages 4-8: 5 mg daily

Ages 9-13: 8 mg daily

Ages 14-18: 9-11 mg daily

Colloidal Silver

Colloidal silver has antimicrobial properties, but it should be used with caution and under the guidance of a healthcare provider. Discuss the following recommendations with your child’s pediatrician:

Ages 1-3: 1/4 teaspoon under the tongue, once daily

Ages 4-12: 1/2 teaspoon under the tongue, once daily

Ages 12 and up: 1 teaspoon under the tongue, once daily

Echinacea

Echinacea is used to prevent and treat colds by boosting the immune system. It is available in various forms, including tinctures and teas. Discuss the following recommendations with your child’s pediatrician:

Ages 1-3: No recommended dosage. Consult with a pediatrician.

Ages 4-12: 7-10 drops of echinacea tincture, twice daily, or a small cup of echinacea tea.

Ages 12 and up: 15-30 drops of echinacea tincture, twice daily, or a cup of echinacea tea.

A Functional Medicine Approach To Immunity

A functional medicine approach personalizes healthcare and identifies the root causes of health issues. For comprehensive immune support, consider consulting with a functional medicine expert to tailor a plan specific to your child's needs.

If you’re interested in a holistic approach to your or your child’s health, I can help. Schedule a consultation to get to the root of symptoms and begin a path to long-term wellness.

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Sources

Suni, Eric. (2024). How much sleep do babies and kids need?. Sleep Foundation, Sleep Doctor: Children and Sleep.
Centers for Disease Control and Prevention. (2016). CDC: 1 in 3 antibiotic prescriptions unnecessary. CDC Archives.
Sadlon, A. E., & Lamson, D. W. (2010). Immune-modifying and antimicrobial effects of Eucalyptus oil and simple inhalation devices. Alternative Medicine Review: A Journal of Clinical Therapeutic, 15(1), 33–47.
Zou, Y., Xiang, Q., Wang, J., Peng, J., & Wei, H. (2016). Oregano essential oil improves intestinal morphology and expression of tight junction proteins associated with modulation of selected intestinal bacteria and immune status in a pig model. BioMed Research International, 2016, 5436738.

The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.

Our content may include products that have been independently chosen and recommended by Dr. Will Cole and our editors. If you purchase something mentioned in this article, we may earn a small commission.

BY DR. WILL COLE

Evidence-based reviewed article

Dr. Will Cole, DNM, IFMCP, DC is a leading functional medicine expert who consults people around the globe, starting one of the first functional medicine telehealth centers in the world. Named one of the top 50 functional and integrative doctors in the nation, Dr. Will Cole provides a functional medicine approach for thyroid issues, autoimmune conditions, hormonal imbalances, digestive disorders, and brain problems. He is also the host of the popular The Art of Being Well podcast and the New York Times bestselling author of Intuitive Fasting, Ketotarian, Gut Feelings, and The Inflammation Spectrum.

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