The back-to-school season is an exciting time, but it also brings extra exposure to colds, flu, and other infections. Children spend more time indoors, share toys and classrooms, and often bring home more than just homework. A strong immune system can help protect kids during this busy time of year, keeping them healthy, energised, and ready to learn.
Why Children Get Sick More Often During School Season
When children return to school, they are suddenly surrounded by classmates, shared spaces, and new routines. This creates the perfect environment for germs to spread quickly. Close contact in classrooms, playgrounds, and lunch areas makes it easier for viruses and bacteria to pass from one child to another. That is why coughs, colds, and other common infections often rise once the school season begins.
Children’s immune systems are still developing, which means they are more vulnerable to everyday bugs. Younger children may not yet have built strong defences against common viruses. Factors like stress, irregular sleep, and changes in diet during the school term can also weaken immunity, leaving kids more likely to pick up infections.
Supporting your child’s immune health during this time is important. A strong immune system helps them fight off illnesses more effectively, recover faster, and stay active in their learning and play. With the right nutrition, healthy routines, and, if needed, the support of a child-friendly supplement, parents can give their children an extra layer of protection throughout the busy school year.
Nutrition for Stronger Immunity
A healthy diet is one of the best ways to strengthen your child’s immune system, especially during the busy school season. The right mix of vitamins, minerals, and antioxidants gives their bodies the tools they need to fight off colds and infections. Good nutrition not only supports immunity but also helps with energy, focus, and overall well-being at school.
Fruits & Vegetables
Fruits and vegetables play a key role in strengthening children’s immune system. Colourful choices such as oranges, berries, carrots, spinach, and sweet potatoes are packed with antioxidants, including vitamin C, vitamin A, and zinc. They play a key role in protecting cells and strengthening the body’s natural defences. Including a variety of colours on your child’s plate ensures they get a wide range of immune-boosting nutrients. According to the NHS, eating at least five portions of fruit and vegetables a day can lower the risk of illness and support overall health and wellbeing.
Balanced Meals for Kids for Stronger Energy and Immunity
A balanced plate should include a protein source, whole grains, and at least one fruit or vegetable. Proteins such as chicken, beans, or tofu help build and repair tissues, while whole grains provide energy that lasts throughout the school day.
Variety is also essential. Children who eat a wide range of foods are more likely to meet their nutritional needs for immune-supporting nutrients such as zinc, vitamin A, and iron. Preparing healthy lunchboxes and after-school snacks makes it easier to maintain these good habits during term time. For parents with picky eaters, a daily multivitamin can be a simple way to support the immune system and fill nutritional gaps. Even with the best efforts at mealtimes, children may miss out on key vitamins and minerals. A child-friendly multivitamin helps provide the essential nutrients needed for growth, energy, and overall health.
Key Vitamins and Nutrients for Kids
Vitamin D3 for Strong Bones, Teeth, and Immunity
Vitamin D3 helps the body absorb calcium, which is vital for strong bones and teeth. It also supports immune defence, helping children fight off colds and flu during the school year. In countries like Ireland, where sunlight is limited, supplements can help maintain healthy vitamin D levels.
Vitamin C and Zinc for Everyday Immune Support
Vitamin C is well known for strengthening the immune system and protecting cells from oxidative stress. Zinc works alongside it by supporting wound healing and helping the body fight infections. Together, vitamin C and zinc are a powerful duo for keeping children healthy throughout the busy school term.
Iron for Energy and Cognitive Development
Iron is essential for carrying oxygen in the blood. Low levels can lead to tiredness, difficulty concentrating, and reduced school performance. Kids' friendly multivitamin with iron can help ensure children get the right amount for growth and learning.
B Vitamins for Energy Metabolism and Growth
B vitamins such as B6, B12, riboflavin and folic acid are important for releasing energy from food and supporting the nervous system. They also contribute to red blood cell formation and help maintain healthy skin, hair, and nails. These nutrients work together to keep children energised and ready to learn.
Vitamins A and E for Vision, Skin and Antioxidant Protection
Vitamin A supports healthy eyesight, especially in low light, and plays a role in immune defence. Vitamin E acts as an antioxidant, protecting cells from damage and supporting overall well-being. Both vitamins contribute to growth, development, and daily health.
Why Choose a Complete Multivitamin?
While many of these nutrients can be found in food, busy school routines and picky eating habits can make it difficult for children to get everything they need each day. That is where a complete children’s multivitamin can help.
Sona MultiPlus Junior Chewable provides a balanced mix of essential vitamins and minerals, including vitamin D3, vitamin C, zinc, iron, and B vitamins in one convenient daily formula. Available as a delicious strawberry-flavour chewable tablet, it is sugar-free and specially designed for children. It is an easy way to fill nutritional gaps and support your child’s energy, growth, and immune system during the busy back-to-school season.
Probiotics and Gut Health for Kids
A healthy gut plays a key role in a child’s immune system. Studies show that probiotics can support the immune system and may help reduce the length of common colds and flu-like infections.
Sona PRO10Biotic Kiddie comes in a tasty citrus-flavoured chewable tablet, making it easy for children to take every day. It contains Lactobacillus casei 431®, a well-studied probiotic strain that supports a healthy balance of gut bacteria. A healthy gut is closely linked to a strong immune system. This becomes especially important during the back-to-school season, when children mix with classmates and are exposed to everyday germs. By supporting digestion and nutrient absorption, this probiotic helps children stay well, full of energy, and ready to enjoy the school year.
Beyond Nutrition: Lifestyle Habits
While nutrition is key, other daily habits also play a major role in keeping children healthy during the school year:
- Good hygiene, such as handwashing, reduces the spread of germs in the classroom.
- Regular physical activity supports both immunity and mental well-being.
- Enough sleep helps the body recover and strengthens immune defences.
- Staying hydrated keeps energy and concentration levels steady.
- Following vaccination schedules protects against preventable illnesses.
Together with a balanced diet and the right supplements, these habits help build a strong foundation for your child’s health all year long.
Supporting Children’s Health All Year Long
As children settle into the school year, their bodies need steady support to stay healthy and energised. Good nutrition, regular sleep, and daily movement create a strong foundation. Adding a complete multivitamin or probiotic can help fill nutritional gaps and give extra support when it is needed most. By focusing on balanced meals, key nutrients, and gut health, parents can give their children the best chance to thrive in the classroom and beyond. Small, consistent habits make a big difference in building a resilient immune system and supporting growth all year round.
References;
Whitney, E. and Rolfes, S.R. (2021). Understanding Nutrition. 16th edn. Boston: Cengage Learning.
Gropper, S.S. and Smith, J.L. (2020). Advanced Nutrition and Human Metabolism. 7th edn. Boston: Cengage Learning.
NHS (2023). Vitamins for children. Available at https://www.nhs.uk/baby/weaning-and-feeding/vitamins-for-children/
HSE (2023). Vitamin D for babies and young children. Health Service Executive. Available at: https://www2.hse.ie/conditions/vitamin-d/
World Health Organization (2020). Micronutrients. Available at https://www.who.int/health-topics/micronutrients#tab=tab_1