Young dreams, strong immune system: Multivitamins for little heroines

Since the women's soccer summer, there's been a bit of excitement everywhere: more desire to exercise, little dribbling parades in the hallway, cheering on the playground. Wonderful, isn't it? This energy deserves a strong foundation. That foundation consists of a balanced diet, sufficient sleep, and plenty of time in the fresh air. And don't worry: it doesn't have to be perfect, just reliable small steps.

Sometimes, however, it makes sense to support your child with child-friendly dietary supplements that promote the normal functioning of the immune system, bones, and energy metabolism. In short: when your child is well nourished, they stay in the flow longer. This keeps your child stable, curious, and healthy in everyday life—no matter whether today's activities include reading, climbing, painting, or running. Sound good? Then let's get started. In this article, you'll learn more about this topic!

Strengthening the immune system in children

Oh yes, everyday life is hectic! Daycare hallways, school breaks, playground sand—children's immune systems get a daily workout. Sound familiar? One day, three worlds—and lots of little contacts. What can you do to strengthen their defenses? Clearly, a stable routine is essential. Regular bedtimes, a constantly filled water bottle, colorful fruit and vegetable plates, and plenty of time in the fresh air act as basic training for the immune cells. Good to know: basics beat quick fixes. A look at the vitamins that are important for the immune system:

Vitamin D (or vitamin D3) contributes to the normal function of the immune system and the maintenance of healthy bones [2].
Vitamin C [1] and zinc support the immune system [1, 4].
B vitamins (vitamin B1, vitamin B2, vitamin B6, vitamin B12 [3]) play an important role in energy metabolism [3, 8].

A daily routine for children that works

Sometimes you don't need big plans, just small rituals that feel easy and are fun. When meals are colorful, drinks are readily available, and breaks are intentional, many things fall into place naturally. These ideas can be incorporated into your family's routine without any extra stress and give your child's immune system a gentle boost throughout the day:

Morning: Start with oatmeal (B vitamins) with fresh berries (vitamin C). Remember to always have a bottle of water handy. A good start means a good mood!

Lunch: Whole-grain bread with hummus, bell pepper sticks, and an apple is not only delicious, but also provides valuable nutrients. Quick to make and popular with kids.

Afternoon: Get some fresh air! This is not only good for your mood, but also for your immune system.

Evening: Prepare a large plate of raw vegetables and take a short break from screens before bed. This will calm your mind and settle your stomach.

Tip: Set fixed times for sleeping and drinking and plan three “rainbow plates” (at least 3 colors) this week. Sounds simple, has a big impact.

Multivitamins for the immune system

When meals, appointments, and homework all come knocking at once, multivitamins can fill in the gaps—quietly, not loudly. When things get bumpy: a little support instead of a lot of action. It is important that the products are suitable for children and that you follow the D-A-CH reference values to ensure an optimal, but by no means maximum, supply [2, 3].

Brief dosage guide (total intake from diet + supplements)

Remember: Think age-appropriately and don't assume that “more is better” is the motto here.

Vitamin D in cases of insufficient endogenous production: 0–12 months 10 µg/day; from 1 year 20 µg/day [5, 6].
Vitamin C: 1–<4 years 20 mg; 4–<7 years 30 mg; 7–<10 years 45 mg; 10–<13 years 65 mg; 13–<15 years: 85 mg; 15–<19 years: 90 mg (f) / 105 mg (m) [1].
Vitamin B12: increasing with age, up to approx. 4.0 µg/day in late adolescence [3].

Important note: Always check the package instructions to find clear age information, the content per serving, and to avoid duplication. It is best to give the supplement a fixed place in your morning routine. If you have any questions, do not hesitate to ask your pediatrician or pharmacist. Short & clear: It is wise to ask questions.

Vitamins for children

Performance, mood, desire to learn—important vitamins work hand in hand. The good news is that many of them are already found in your children's favorite foods, which is not only delicious but also practical—a win-win situation!

Vitamin D / Vitamin D3: Supports immune function and bones [2, 5]. Keep an eye on vitamin D intake, especially during the dark months, to avoid vitamin D deficiency [5].
Vitamin C: Supports the immune system and contributes to normal collagen formation (skin, cartilage, connective tissue) [1].
B vitamins (B1, B2, B6, B12): Essential for energy, nerves, and blood formation (especially vitamin B12) [3, 8].
Vitamin A/beta-carotene: Important for vision, skin, and mucous membranes. Carrots, sweet potatoes, and apricots add color to your diet.
Vitamin E: Contributes to cell protection. Nuts and good vegetable oils are the best sources.

Food ideas that children like:

Vitamin C: berries, kiwi, and bell peppers
B vitamins: oatmeal and whole grain products
Vitamin E: nuts and high-quality oils
Beta-carotene/vitamin A: carrots and similar vegetables

Hydration & fiber: Don't forget that adequate fluid intake and fiber are also essential. One glass of water per meal is a good rule of thumb. Schoolchildren should drink roughly 1–1.5 liters per day, and more in hot weather and when exercising. Fiber from whole grains, vegetables, fruit, and legumes stabilizes energy levels and is the silent game changer in a healthy diet [10].

Dietary supplements for children

Not every child needs supplements, but some clearly benefit from them: for example, during very selective eating phases, when there is little sun, on a vegetarian or vegan diet, during growth spurts, or during stressful learning phases. The decisive factors are always quality, age-appropriate dosage, and easy integration into everyday life [9]. Because it is important to always think about everyday life, not ideal conditions.

Strengthening the immune system: Tips

A strong immune system is not a matter of chance, but the result of good routines. Start with the basics, then move on to the rest – it pays off. Consistent good sleep, daily outdoor time, good hand hygiene, and colorful plates are the foundation. Especially during the dark season, vitamin D levels should be checked by a doctor [5]. A quick reminder helps: place your water bottle in a visible spot and keep a fruit bowl handy.

Vitamins and minerals

In addition to vitamins, minerals are also essential for healthy development. Please note: have your status checked before trying anything yourself, especially with iron.

Zinc supports the immune system and skin. Good sources include oats, nuts, and legumes [4].
Iron is important, but please have your status checked by a doctor if you notice fatigue or paleness. Iron should never be given in high doses “on suspicion” as it can have possible side effects such as gastrointestinal complaints or constipation [7].
Iodine: Make sure you use iodized table salt, especially if you follow a plant-based diet.
Calcium: If you follow a dairy-free diet, you should make a point of eating sesame seeds/tahini, almonds, green vegetables, and calcium-rich mineral water.
Omega-3 fatty acids (DHA/EPA): These are important for the brain and eyes. A supplement is advisable if fish is rarely on the menu [4]. Rule of thumb: one to two fish meals per week, otherwise consider alternatives.

Quick age guide

Sometimes it's hard to keep track of everything. That's why we've put together a short age guide to provide some initial guidance.

0–12 months: Milk is the main source of nutrition. Doctors often recommend vitamin D3 supplements in drop form [5].

1–3 years: Drops or syrup are suitable.

4–6 years: Multivitamins in the form of small capsules or chewable tablets can help if there are gaps in the daily diet.

7–12 years: Ensure a steady supply of energy. B vitamins, vitamin C, and zinc are important here.

13–17 years: In adolescence, B vitamins (vitamin B12 in vegan diets) and omega-3 play an even greater role [11].

A little tip for portioning without scales: simply use your child's hand as a measure. One hand of fruit/vegetables, one hand of whole grains, one palm of protein – every day, no stress.

FAQ on the topic

Here we answer the most frequently asked questions about dietary supplements for children.

How can I tell if my child has a weakened immune system?

Frequent or prolonged infections, unusual tiredness, and slow-healing scratches can be signs. First, make sure that sleep, nutrition, fresh air, and stress levels are adequate. Then, the situation can be clarified by a doctor—vitamin D deficiency should always be considered.

When do children have a better immune system?

The immune system matures in the first years of life and stabilizes when children start kindergarten and school. A healthy diet, sufficient sleep, and plenty of time in the fresh air are the most important factors in supporting this.

Should children be given additional vitamins?

A healthy diet comes first. Supplements are useful if intake is insufficient (e.g., vitamin D in winter, vitamin B12 in vegan diets) or if recommended by your pediatrician. Always refer to the D-A-CH reference values.

How can you tell if children have a vitamin deficiency?

Possible signs include fatigue, paleness, concentration problems, frequent infections, brittle nails, and stunted growth. A diagnosis should always be made by a doctor.

Should children be given vitamin C?

A healthy diet often covers vitamin C requirements. During intense phases, such as an infection, a targeted supplement can be useful, as vitamin C contributes to the normal functioning of the immune system. Look for low-sugar varieties.

Should children be given omega-3?

If fish is rarely on the menu, omega-3 fatty acids (DHA/EPA) in the form of oil or capsules can be a useful supplement, as they contribute to normal brain development. It is important to use an age-appropriate dosage. Alternatively, you can try serving fish once or twice a week.

Can children take effervescent vitamin tablets?

Yes, if the products are dosed appropriately for children. Pay attention to the sugar and acid content, as these can damage teeth. Younger children often cope better with drops or chewable tablets. And importantly, be careful not to combine vitamins with other supplements in an uncoordinated manner to avoid overdose.

Which vitamins help with poor concentration?

First, you should optimize sleep, drinking habits, and regular meals. In terms of nutrients, B vitamins contribute to energy and nerve function, while iron, iodine, and zinc support cognitive processes. A sufficient vitamin D level also stabilizes the immune system.

Is B3 (niacin) suitable for children?

Yes, in a child-friendly dosage, niacin is a normal component of many multivitamin products. High-dose niacin, which can trigger a so-called “niacin flush” (heat surge and skin redness), belongs in the hands of medical professionals.

Which vitamins should be tested in children?

There are no general tests. If necessary, vitamin D, vitamin B12/folate (in the case of a very plant-based diet), and iron status can be assessed by a doctor based on symptoms and risk.

What are the side effects of multivitamin syrup?

Multivitamin syrup is usually well tolerated. In rare cases, mild gastrointestinal complaints or hypersensitivity to flavors and colorants may occur. Pay attention to the sugar content and always keep the product out of the reach of children. An overdose of fat-soluble vitamins (A, D, E, K) must be avoided at all costs.

Can multivitamins improve appetite?

Dietary supplements are not appetite stimulants. However, if a genuine deficiency is corrected (e.g., vitamin B12, zinc, or iron), eating habits may normalize. In everyday life, structured meals often help more.

Why vitamin drops for babies?

Drops can be measured out precisely and are easy to administer. Vitamin D3 supplementation is often recommended during the first year of life. Everything else is individual and should be discussed with your pediatrician.

Are multivitamins good or bad for your health?

That depends on the selection and application. It is good if real gaps are filled in a targeted, age-appropriate manner and in accordance with the D-A-CH reference values. It is not good if it is used in high doses, in uncoordinated combinations, or as a substitute for a healthy diet. The quality, dosage, and consultation with the medical team are crucial.

Quality & safety – takeaway

Make sure that the content per serving, age information, purity of the product, and traceable origin are clearly stated. Fat-soluble vitamins (A, D, E, K) in particular should not be overdosed. The German Nutrition Society (DGE) provides guidelines in the form of the D-A-CH reference values.

Sources

[1] https://www.dge.de/vitamin-c
[2] https://www.dge.de/vitamin-d
[3] https://www.dge.de/vitamin-b12
[4] https://pubmed.ncbi.nlm.nih.gov/30657638
[5] https://register.awmf.org/Vitamin-D-Mangel Rachitis 2022-07
[6] https://www.dgkj.de/VitaminD nach dem 2. Lebensjahr
[7] https://www.akdae.de/VitaminD bei Säuglingen schnell überdosiert
[8] https://www.dge.de/riboflavin
[9] https://www.verbraucherzentrale.de/marktcheck-nem für kinder 2023
[10] https://www.bzfe.de/wieviel-esse-ich-wovon
[11] https://www.dge.de/fleisch-wurst-fisch-und-eier