What really works for supporting baby’s immune system?

Your baby’s immune system takes a while to develop, and they are especially vulnerable from six to 12 months, when the protection they inherited from you – in antibodies passed through the placenta and in colostrum (the first milk) – wanes, and they encounter many infections for the first time. They are at greater risk in winter, when they spend more time indoors and germs spread easily, especially if they are in daycare. Exposure gradually strengthens their immune system, but along the way they can have an estimated eight to 10 colds a year, and other infections.

How best can you support your baby’s immune system?

1. Nutrition

The immune system is a complex network of cells and proteins that defends the body against infection. “One of the best ways to strengthen your baby’s immune system is to see they get essential nutrients that build immune cells and promote a healthy gut microbiome,” says Grotto Bay-based paediatrician Dr Susan Annandale.

“Breastmilk is the primary source of early immunity, providing antibodies, prebiotics, and fatty acids, and current World Health Organization recommendations support exclusive breastfeeding for six months,” says Lila Bruk a dietitian based in Johannesburg. As solids are introduced, nutrient-dense foods – especially those with vitamins A, C, D and E, zinc and iron – help prime the immune response against pathogens. Key foods are colourful vegetables, fruits, lean meats, eggs and oily fish, initially puréed.

For vitamin A (to strengthen white blood cells that detect and clear pathogens) and vitamin C (to fight infections), offer a variety of fruits and vegetables like mangoes, melons, spinach and broccoli. For vitamin E and DHA (essential fatty acids), needed to support a developing immune system, offer oily fish such as sardines or salmon. It has been suggested that moms add a little olive oil to purées or vegetables, “but there isn’t really substantial evidence that it supports baby’s immunity”, says Bruk.

Vitamin D, crucial for immune function, is most easily obtained from sunlight, but baby’s delicate skin needs to be protected from this. Natural food sources are limited to meat, egg yolks, mushrooms (when sliced and put in the sun to absorb vitamin D for 15 minutes), tofu, fortified non-dairy milk, and breakfast cereal, says Bruk. “This means some babies may need supplementation, depending on the specific situation. Iron supplements, too, may be necessary in some cases.”

Avoid processed foods, and those with added sugar and trans fats, she says. “While ultra-processed diets may negatively affect microbiome diversity and inflammatory balance, infant-specific evidence on direct immune suppression is limited.”

2. Supplements

Most babies get all the vitamins and minerals they need from a variety of fruits, vegetables, whole grains, dairy and protein. They don’t need supplements unless they have a very limited diet, are diagnosed with a nutritional deficiency, or have a medical condition that raises their risk of this. If you are worried, speak to your healthcare provider, who can assess them and request a blood test if necessary, says Dr Annandale. Supplements should not be given without consultation. They are not regulated and approved for effectiveness and safety as prescription drugs are, and getting too much of a fat-soluble vitamin such as A or D can be toxic. 

Some parents see herbal remedies as a natural way to support their child’s health, but while certain herbs are believed to have properties that support immunity, scientific evidence for their efficacy and safety is limited. They too are unregulated and, for babies especially, there are risks of liver damage and allergic reactions. Always consult a healthcare provider if considering giving them, Dr Annandale says.

3. Hydration

“Good hydration is crucial for baby’s immune system as water helps maintain mucosal barrier integrity so it can ward off pathogens,” says Bruk. Ensure your little one receives adequate breast milk, formula, or water (after six months), to prevent dehydration, which can weaken their immune response.

4. Physical activity

Being active, whether crawling, walking or playing, helps your little one stay healthy, improving their circulation and allowing immune cells to move more freely through their body. It also helps flush bacteria from the lungs and airways, lowering the risk of respiratory infections, and can help them sleep well, which is vital for immunity. “Time spent outdoors significantly boosts the human biome,” says Dr Annandale.

5. Sleep and a smoke-free home

“Adequate sleep and a smoke-free environment are major determinants of infant immune health,” says Bruk.

6. Immunisation

Vaccinating your baby is the safest and most effective way to build immunity against serious, potentially fatal diseases like measles, polio and pertussis without the risks of natural infection, says Dr Annandale. Vaccines use weakened or inactive components of germs to train the immune system to recognise and fight pathogens, providing protection before babies are exposed to infections.

Make sure they are up to date with their scheduled shots – see the Department of Health childhood vaccination schedule. “Also take them for an annual flu shot from when they are six months old, and ensure adults in the family and caregivers have their shots, too,” she says.

Childhood immunisations and flu shots are available at Clicks clinics – make a booking. 

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