Should We Really Boost Immunity?
Keeping the immune system “strong” really means keeping it functioning optimally. Instead of trying to over-boost immunity, it’s more important to avoid weakening it.
School-aged children, especially in crowded classrooms and environments prone to outbreaks, are at a higher risk of frequent infections. During this stage, the immune system is still maturing, so supportive nutrition and lifestyle habits are critical to ensure optimal function. Deficiencies in micronutrients, insufficient protein intake, or an unhealthy gut microbiome can make children more vulnerable to infections.
In this article, we will outline 7 science-backed strategies for maintaining a strong immune system in school-aged children.

1. Balanced Nutrition: Protein, Vitamins, and Minerals
The immune system requires not only vitamins and minerals but also adequate protein and amino acid intake. Amino acid deficiencies can impair both innate and adaptive immunity. Key micronutrients such as vitamin C, vitamin D, vitamin A, zinc, iron, and selenium play essential roles in regulating immune responses. Children should receive these macro- and micronutrients through a balanced diet.

2. Microbiome Support with Prebiotics and Probiotics
The balance of gut microbiota in children is directly linked to healthy immune function. Prebiotics (e.g., HMOs) and probiotics help modulate immune responses, reduce inflammation, and protect against pathogens. For instance, breastfed children tend to have a more balanced microbiota and stronger immune responses. During school years, probiotic and prebiotic intake from fermented dairy products, fiber-rich vegetables, and legumes can be beneficial for immunity.

3. Micronutrient Supplementation: Vitamin C, Vitamin D, Zinc
These nutrients not only support cellular defenses but can also significantly reduce infection risk. For example, vitamin D deficiency is strongly associated with increased susceptibility to infections in children. If deficiencies are found despite balanced nutrition, supplementation under medical supervision should be considered.

4. Sleep Routine and Stress Management
Adequate, consistent sleep is one of the most important supports for children’s immunity; sleep deprivation can reduce natural killer cell activity. Stress increases cortisol production, which suppresses immune function. Children should ideally get 9–10 hours of quality sleep daily, along with stress-reducing activities. Establishing consistent bedtimes and limiting screen time can have a positive impact on immune health.

5. Physical Activity and Outdoor Time
Regular physical activity not only improves cardiometabolic health but also stimulates immune function. Light to moderate exercise reduces inflammation and helps regulate immune cell activity. Outdoor play also supports vitamin D synthesis and mental well-being. School-aged children should aim for at least 60 minutes of physical activity daily for optimal immune development.

6. Hygiene Practices and Vaccination
Simple hygiene habits—such as handwashing and proper mouth, nose, and ear care—can greatly reduce infection risk. Staying up-to-date with recommended vaccinations also strengthens the immune system’s defenses. In group settings like schools, where the risk of infection is higher, these measures serve as the first line of defense.

7. Clean Water, Sanitation, and Food Safety
Access to clean water, safe sanitation, and hygienic food handling is essential for maintaining a healthy immune system. In developing regions, outbreaks of enteric diseases can weaken immunity. Supporting water, sanitation, and hygiene (WASH) practices can break the infection cycle in school-aged children.

Conclusion and Implementation
Balanced nutrition, with adequate macro- and micronutrients, is foundational for strong immune responses—particularly vitamin C, vitamin D, and zinc.
The gut microbiota should be supported with prebiotic and probiotic foods, aiming for effects similar to early-life breastfeeding benefits.
Sleep hygiene, physical activity, stress management, proper hygiene practices, vaccination, and sanitation work together as multiple protective layers.
The goal is not to rely on a single tactic, but to take a multifaceted, lifestyle-based approach that sustainably improves infection resistance in children over the long term.

References
Verduci, E., et al. (2021). Immunomodulation in Children: The Role of the Diet. Nutrients, 13. https://pubmed.ncbi.nlm.nih.gov/33872290/
Gombart, A. F., et al. (2020). A Review of Micronutrients and the Immune System. Nutrients, 12. https://pmc.ncbi.nlm.nih.gov/articles/PMC7019735/
Morales, F., et al. (2023). Effects of Malnutrition on the Immune System and Infection in Children. International Journal of Pediatric Nutrition. https://pubmed.ncbi.nlm.nih.gov/38201831/
Fragkou, P. C., et al. (2021). Impact of Early Life Nutrition on Children’s Immune System. Frontiers in Pediatrics, 9. https://pmc.ncbi.nlm.nih.gov/articles/PMC8012492/