Kids get sick on average 8 to 10 times a year. The good news? As they grow, their immune systems strengthen and become better equipped to handle common germs.¹
If you’re wondering which vitamins support your child’s immune system and how to make sure they’re getting enough you’re in the right place. Here's what science says and how Mama Bird can help.
Vitamin C
One of the most popular immunity vitamins, vitamin C helps with white blood cell function and wound healing.² It may even reduce the length of colds.³
Food sources of vitamin C include:
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Oranges, lemons, grapefruit
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Strawberries, tomatoes, bell peppers
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Broccoli, cabbage, and white potatoes⁴
But kids aren’t always excited about veggies. That’s why our kids multi+ gummies include immune-supporting vitamin C in a kid-approved berry flavor.
Vitamin D3
Vitamin D3, known as the sunshine vitamin, supports both the innate and adaptive immune systems. Deficiency is common due to low sun exposure.
Food sources of vitamin D:
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Fortified cereals and dairy
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Egg yolks and fatty fish like salmon
To help fill the gap, our Kids Multi+ Strawberry provides vitamin D3 in a delicious fruit punch formula for ages 1+.
Vitamin E
A powerful antioxidant, vitamin E supports immune cell function and helps defend against oxidative stress.⁹
Sources of vitamin E include:
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Leafy greens like spinach
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Avocados, nuts, and seeds¹¹
Vitamin E is included in our Kids Multi+ Gummies to help support your child’s immune system alongside other essential nutrients.
Zinc
Zinc is essential for immune cell signaling and helps maintain your child’s immune defense.
Sources of zinc:
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Poultry, beef, and pork
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Legumes, whole grains, and seeds
All three of our multivitamin formats, Gummies, Liquid, and Bundles, include zinc in kid-friendly servings.
Iron
Iron is one of the essential nutrients in our bodies. Low iron levels can leave your kids tired, impact their brain growth and development and weaken their immune systems. (15)
Iron is required to make the red blood cells that carry oxygen to the body and brain to help support growth and development. Iron is also essential for the normal development of the immune system. Iron deficiency impacts the body’s immune response capacity. This vital mineral has a key role in creating and maturing immune cells, specifically lymphocytes, which are part of the adaptive immune system response. These immune cells remember and respond to germs. (15, 16)
The two types of iron are heme and non-heme. Heme iron is only found in animal flesh, and non-heme iron is found in plant sources. Heme iron is more easily and better absorbed than non-heme iron. (17)
Food sources of heme iron include (17):
- Organ meats, including beef or chicken liver
- Fish and shellfish, including clams, mussels, oysters, canned sardines, and canned light tuna
- Beef and poultry
Food sources of non-heme iron include (17):
- Beans and lentils
- Spinach
- Nuts and seeds
- Fortified breakfast cereals
- 45% dark chocolate
- Skin-on potatoes
- Enriched bread or rice
Vitamin C helps with the absorption of iron, so it’s helpful to combine vitamin C-rich foods with iron-rich foods. (17)
The recommended daily amount of iron per day (18):
- 7 to 12 months: 11 mg
- 1 – 3 years old: 7 mg
- 4 – 8 years old: 10 mg
- 9 – 13 years old: 8 mg
- 14 – 18-year-old males: 11 mg
- 14 – 18-year-old females: 15 mg
Omega-3 DHA
DHA, a type of omega-3, supports the immune system, brain development, and memory. Many kids don’t eat enough fatty fish to meet their needs.
We offer options for kids:
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Kids Omega-3 Gummies (from algal oil)
It is sugar-free and perfect for picky eaters.
Probiotics
Did you know 80% of your immune system lives in your gut wall? (22)
One of the best ways to support your gut health is with Pre + Postnatal probiotics. Probiotics are specialized bacteria found in supplements and fermented foods. These live microorganisms may help you digest food, promote a healthy immune system, provide energy, and help restore balance to your microbiome after an immune system response or illness. (23, 24)
Recent research shows that taking a daily probiotic may reduce the occurrence of coughs and runny nose. As a result, school and daycare absences decrease.
For kids of all ages, a powder or liquid form of probiotic works well because you can mix it into their smoothies, yogurt, or applesauce. Make sure the probiotic supplement you choose contains the Lactobacillus and Bifidobacteria strains.
Encourage your kids to eat probiotic-rich foods, including kefir, kombucha, sauerkraut, miso, tempeh, sourdough bread, and kimchi. (26)
Getting kids to eat their fruits and veggies is a daily challenge—and that’s where targeted supplementation comes in. Mama Bird makes it easier to support your child’s immune system with high-quality, pediatrician-formulated options:
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Kids Multi+ Gummies – fun and flavorful
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Kids Multi+ Liquid (Strawberry or Tropical) – great for toddlers and picky eaters
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Kids Omega-3 Gummies – brain and immune support
Support your little ones, one spoon, or gummy at a time
