When daylight is shorter, more time is spent inside due to the colder weather, and school schedules ramp back up after the holiday breaks, kids’ bodies will work harder to stay healthy, focused, and upbeat. Foods alone may not stop every sniffle or tough day, but the right nutrients can help fill in the nutritional gaps. Key supplements added into your children’s day can help immune cells communicate more effectively, stabilize blood sugar for steady energy and cognition, and supply the building blocks for brain chemicals that regulate mood and sleep.
More time indoors means more exposure to circulating viruses. A robust immune system acts like your personal shield against these seasonal invaders. It not only helps fend off infections but also aids recovery if you do catch something. This time of year less sun means lower vitamin D production, a key immune supporter of both the innate and adaptive immunity. Food sources include fortified milk/plant milk, fortified yogurt, eggs, and fatty fish (salmon, sardines, trout), but typically we can’t get enough vitamin D through our foods. Many kids need a vitamin D3 supplement in winter. The Institute of Medicine’s (IOM) latest recommendation for children over 1 year old into adulthood is 600IU/day (15mcg/day), and supplemental D3 can be found in many formats such as unflavored drops that can be put right on food, or as a delicious gummy.
Omega-3 fatty acids are essential fats that play a crucial role in the brain, immunity, and much more. Cod liver oil provides omega-3 fatty acids, but with the added benefit of naturally occurring vitamin A & D which assist with additional eye, brain, and immune support. Vitamin A supports the integrity of the respiratory and gut lining and is also involved in the development of the immune system and plays a regulatory role in immune responses. Fish oils and cod liver oils can be found in flavored chewable soft gels and delicious liquids. A great way for your child to get in their dose of omega-3s is by drizzling it into some of their favorite foods like yogurt or smoothies. You can be a ‘sneaky chef’, and they won’t even know it’s in there!
Vitamin C is a water-soluble antioxidant that assists in fending off colds which is due to its ability to speed the production of new cells in and helps fight off infection. Citrus, strawberries, kiwi, bell peppers, broccoli, and tomatoes are kid-friendly options, and be sure to offer foods that are fresh or lightly cooked to preserve vitamin C. There are tasty chewable tablets and gummies for kids as well.
Zinc is a mineral that has both antioxidant and anti-inflammatory components, and it is crucial for immune cell development and function. It is found in beef, turkey, chicken thighs, beans/lentils, pumpkin seeds, cashews, and fortified cereals. Additional zinc, such as chewable zinc tablets, especially this time of year, has been found to be effective in countering pathogens like the common cold.
Black elderberries have a high concentration of beneficial flavonoids called anthocyanins which are recognized as powerful antioxidants that support healthy immune function. Gummies are an excellent option for kids of all ages, and who can resist a yummy gummy that also helps their immunity?
To assist with balanced moods, stable blood sugar and energy this time of year, consider complex carbohydrates (oats, whole grains, brown rice, sweet potatoes), protein (eggs, poultry, fish, tofu, dairy), healthy fats (avocado, olive oil, fish), omega-3s, vitamin D3, and iron. Iron is essential for oxygen delivery, energy levels, and attention. Food sources include lean red meat, dark poultry, beans/lentils, fortified cereals, spinach, and tofu. Make sure to pair plant-sourced iron with vitamin C (e.g., spinach + strawberries) to enhance absorption. There are delicious chewable tablets available for your kiddos too!
In children omega-3s have been seen in research to promote brain development, impact behavior and learning abilities, support comprehension, vocabulary, spelling and reading skills. Aiming for fatty fish (salmon, trout, sardines, light tuna) 1–2 times weekly would be ideal; however, if your kids are reluctant to eat fish, look for kid-friendly, third-party tested products. Adding high-quality fish oil to a child’s daily routine would be a great way to ensure they are getting enough of their daily requirements of omega-3s, and the necessary DHA for brain development.
Last but not least, the gut microbiome influences both immunity and mood. A thriving gut microbiome helps train the immune system and produces compounds that influence mood. Prebiotics foods (microbiome “food”) are bananas (especially slightly green), oats, apples, onions, garlic, asparagus, beans, and whole grains. Also, fermented foods like yogurt, kefir, tempeh, and pickled foods assist the beneficial bacteria in the gut. If you can get your kids to eat some of these every day, it would be very beneficial for their overall health.
Be sure to anchor each day with balanced meals that feed immunity, power steady energy, and support balanced minds. Focus on variety, complex carbs, fiber, protein, healthy fats, consistent hydration, and specific supplements for extra support this time of year. Always keep supplements out of reach for the little ones and be sure to use correct dosing for age and weight. With these gentle tweaks, your kiddo can stay resilient, energized, and bright—even on the shortest, coziest days.
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