The start of term can bring all the usual trials and tribulations, not least of all, the predictable mix of runny noses, sore throats and stomach upsets. The autumn term especially can feel like one long round of catching, fighting and sharing infections.
This can be tough for neurodivergent children. When kids are already managing back to school overload, picking up every virus that passes through the classroom can feel even harder to navigate.
The good news is there is actually a lot we can do to boost their immunity. With a steady supply of good nutrition, the right supplements combined with quality sleep, exercise and enough rest, we can help them bounce back quicker and sometimes dodge illness altogether.
Why is immunity lower in September?
Ever noticed how children sail through the summer relatively healthy, then as soon as September hits we’re inundated with one bug after another? It’s not just the close contact indoors with lots of other kids. During the summer, they aren’t exposed to as many virsuses so their immune systems aren’t primed. Disrupted sleep patterns during summer holdiays can weaken immunity and after the sunshine of summer, vitamin D and antioxidant levels can start to dip. Increased stress and anxiety on going back to school, particuarly for SEND learners, can raise cortisol which supresses immune function. Changes in routine, sensory challenges and social pressures may heighten their stress response, which in turn impacts the immune system.
The key is to focus on steady nourishment, calm and balance.
Immune System Basics
The immune system is like your child’s personal army. It has two main lines of defence:
Innate immunity: the fast-acting “first responders” that deal with germs straight away.
Adaptive immunity: the clever memory cells that learn from past bugs so they can fight them quicker next time.
Both systems need fuel including vitamins, minerals, protein, healthy fats and phytochemicals from plants. Without them, the army runs low on ammunition and children’s immune systems are still in training.
Food First: Everyday Immunity Boosters
Nutrition is always going to be the body’s first and preferred line of defence. Below are the everyday foods that you should feed your child as much as you can.
1. Rainbow Vegetables and Fruit
Provide vitamin C, carotenoids, flavonoids, antioxidants that help immune cells function.
Aim for at least 5 colours a day: e.g. carrots, peppers, blueberries, spinach, beetroot.
Try making a “rainbow chart” at home and let your child tick off colours they’ve eaten.
2. Protein
Immune cells are made of protein.
Include: eggs, chicken, fish, beans, lentils, Greek yogurt, cheese.
For picky eaters or veggie/vegans, try hummus, nut butters, or adding lentils or chickpeas into pasta sauce.
3. Healthy Fats
Omega-3s calm inflammation and help regulate immunity.
Sources: salmon, mackerel, sardines, walnuts, chia seeds, flaxseed.
For children who dislike oily fish, try fish pie, salmon fishcakes, or a drizzle of flax oil in smoothies.
4. Fermented Foods (Friendly Bacteria)
Gut health is directly linked to immune health, around 70% of immune cells live in the gut.
Try: kefir, live yogurt, sauerkraut, miso soup, kombucha (kid-friendly versions).
For selective eaters, start with a spoon of kefir in a smoothie or add to granola. Sweeten with good quality honey (also immune boosting) or a touch of maple syrup.
5. Wholegrains and Fibre
Support gut bacteria, energy and slow release of glucose.
Try oats, brown rice, quinoa, wholemeal pasta, seeded bread.
6. Herbs and Spices
Garlic: natural antimicrobial.
Ginger: anti-inflammatory.
Turmeric: supports immune modulation.
Cinnamon: stabilises blood sugar.
Add them to soups, curries, porridge/breakfast cereals and warm autumn drinks.
After School Super Snacks
Having immune-friendly after-school snacks prepared can help maintain blood sugar levels just when they start flagging.
Rainbow fruit skewers with yogurt dip
Oat and seed energy balls
Apple slices with almond butter
Veggie sticks with hummus or guacamole
Cheese and wholegrain crackers
Frozen berries blended into kefir smoothies
Supplements: What to take to boost immunity
Food should always be the foundation, but sometimes children and especially those with SEND, can need an extra boost. Especially after illness, during growth spurts or if they’re very selective eaters.
Here are the most useful back-to-school supplements (always check with a GP or nutritionist before starting new ones):
1. Vitamin D
Crucial for immune function and bone health.
UK children are recommended to take a daily supplement from October–March.
2. Vitamin C
Can shorten the duration of colds.
Consider chewables or powders if your child doesn’t eat citrus and berries.
3. Zinc
Essential for immune cell development.
Found in pumpkin seeds, meat, seafood but can be low in picky eaters.
4. Probiotics
Support gut health and immune balance.
Look for multi-strain children’s formulations.
5. Omega-3s
For children who don’t eat oily fish, a good quality fish oil (or vegetarian version) can be transformative. Again lots of chewables and jelly drops if kids don’t like taking the oil.
6. Elderberry and Echinacea
Gentle herbal support during cold season.
Elderberry syrup is something most kids will happily take.
Lifestyle matters too
Nutrition is vital but immunity is also shaped by lifestyle.
Sleep: children need 9–11 hours. Lack of sleep reduces immune activity.
Movement: outdoor play, time in nature and exercise boost circulation and lymph flow.
Calm: stress suppresses immunity. Breathing exercises, mindfulness, meditation and EFT tapping can help.
Connection: feeling safe and cared for lowers cortisol, supporting immune balance.
Neurodivergent support
For neurodivergent children, food and immunity can look a bit different. Some children with autism, ADHD or sensory processing differences can have restricted diets, food aversions, gut sensitivities and food intolerances which can make it even harder to make sure they’re getting everything they need. Nutritionist Lucinda Miller is brilliant for neurodivergent nutrition, she has lots of clever ideas for supporting neurodivergent kids and a free weekly newsletter with great recipe ideas.
Supporting immunity is so much more than just avoiding colds. When children feel well in their bodies, they are calmer and more resilient. At Toucan, we see how making even small everyday changes to diet can make a big difference to physical and mental wellbeing as well as learning and ability.
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