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The Day I Chose Oranges Over $50 Vitamins
There I was holding my little one for his nap, scouring the internet for hours looking for good quality but well priced supplements. I was looking for natural immune boosters for kids that were safe and effective. After a few research sessions, I was becoming overwhelmed and overloaded with so many “best supplements for immunity” searches and the high price tags.
Spoiler alert, after all that I didn’t find a single supplement I was comfortable giving my baby.
Accepting my defeat I had a lightbulb moment… There is something way better than supplements for my baby, I might just have to get a little creative to make it work. FOOD. Of course! Foods are the best natural immune boosters for kids and adults alike! My whole education was about harnessing the power of the things God has given to us on the earth to impact our health for good!
I put the phone down and headed right for the produce section in my local grocery store to pick up the most power packed foods I could think. I was going to make a difference for me, my husband and my baby. I’m going to help you do the same. Let’s skip the marketing gimmicks, the supplemental lies and focus on real food. It really does work, and it costs 90% less. You’ll find delicious and natural kid friendly immune boosting recipes and remedies for under $10!
Why Food Will Always Beat Supplements (The Science Your Wallet Needs to Hear)
What My Nutrition Background Taught Me About Bioavailability
Here’s something I learned in my nutrition studies that totally changed how I think about supplements: your body absorbs nutrients from real food at rates of 85-95%, but synthetic vitamins? Often as low as 10-20%.
So when you buy that $50 bottle of “premium immunity support,” your child’s body is literally flushing most of your grocery money down the toilet. Meanwhile, natural immune boosters for kids could be a $2 bag of oranges. Those oranges provide vitamin C in a form your body actually likes and can use. This is exactly why the things in your pantry and fridge make the best natural immune boosters for kids.
As someone living on less than $3,000 a month with food allergies looking for a better healthier life for her family. I refuse to fall for expensive marketing when my kitchen can do the job better and cheaper.
The $50 Vitamin Myth I Refuse to Buy Into
The supplement industry has convinced parents that good health requires expensive products, but the research from the American Academy of Pediatrics tells a different story. The top factors affecting kids’ immune function are sleep, handwashing, managing stress, physical activity, and varied whole foods. Notice what’s not on that list? Expensive supplements. Its clear the best natural immune boosters for kids are just that… natural.
I’m not completely anti-supplement – vitamin D in winter months and B12 for vegetarian families make sense and are completely necessary. But everything else? Your produce drawer has it covered for a fraction of the price, and your child’s body will actually use it. Being able to actually use food to fuel our bodies is a lost art and we need to bring it back. Our kids need it, we need it and our wallets need it.
DIY Allergen Friendly Natural Immune Boosters for Kids: Budget Friendly
I have listed the age recommendations I would feel comfortable giving offering these natural immune boosters for kids. Ask your doctor and do your own research if you’d like to start earlier!
Homemade Elderberry Syrup (2 years+)
My friends rave about the power of elderberries. They swear by them. Elderberries are natural and they help shorten and decrease the severity of colds. Try out this recipe and let me know what you think! This is a form of supplement/home remedy, so make sure it is right for you and you ask a trusted doctor.
I have taken elderberry many times & I do feel a difference. This syrup is way cheaper than buying a supplemental pill, PLUS compare a homemade syrup of $3 to $18 store bought syrup. The syrup version makes it a diluted version of elderberries make it one of the best natural immune boosters for kids
This might make your season!
Golden Milk for Little Ones (9 months+)
Tumeric is that spice in your cabinet you probably don’t do much with unless you make a lot of yellow curry, which you should because it’s delicious. Anyways… that’s also golden milk is, turmeric in some milk! Turmeric has amazing anti-inflammatory properties to keep you feeling your best, it also is shown to reduce the risk of Alzheimer’s, cancer and heart disease. This makes it a perfect and fast immune booster for kids. To make it dairy-free substitute cow milk for some soy milk. Soy milk is the most nutritionally dense dairy-free milk! Check out these two recipes for golden milk, one for kids and one for you mama!
This drink can be apart of your bedtime routine or something cozy you drink while you watch a movie. Offering it in a fun way rather than a medicinal way can help you kids be more willing to try it!
Double Agents- Delicious Gluten and Dairy Free Smoothies + Great Immune Boosters for Kids (6 months+)
Who doesn’t love a good smoothie, especially one that tastes good and helps you feel good! All of these smoothies contain foods that are perfect natural immune boosters for kids crafted into delicious combinations! This is a great way to hide unwanted veggies or flavors for even your littlest child. Remember to skip the honey for kids less than 12+ months.
To make these dairy free, skip the yogurt and use a dairy-free milk or use a dairy-free yogurt that lists live cultures on the ingredient list! These can all be done when you’re ready to eat them or the ingredients can get put into a ziplock and frozen for a smoothie when you don’t have a lot of time!
Mom Hack: Turn these natural immune boosting smoothies into popsicles for even the smallest child! They can help with immune boosting, providing a healthy snack and relief for teething! This is my favorite popsicle mold for my little guy!
- Green Machine: Spinach + banana + Greek yogurt + honey + orange juice
- Chocolate Immunity Powerhouse: Spinach + avocado + cocoa powder + banana + almond butter + Greek yogurt
- Berry Blast Defense: Mixed berries + Greek yogurt + honey + spinach + water/coconut milk
- Golden Tropical: Mango + pineapple + turmeric + ginger + coconut milk + Greek yogurt
- Protein Power Immune: Vanilla protein powder + banana + spinach + almond butter + Greek yogurt + almond milk
Gluten-free Power packed Snacks for the Whole Family (6 months+)
I found some delicious after school snacks that have a a lot of immune-boosting foods in them. These could even be sides for dinner! These natural immune boosters for kids are really for the whole family! They are great examples of how you can use immune boosting food in any meal in a variety of ways!
- 30 Minute Gluten-Free Cheese and Garlic Flatbread – Only Gluten Free Recipes
- Gluten-free Spinach Balls
- Roasted Garlic Guacamole – Once Upon a Chef
- Gluten-Free Sweet Potato Muffins Recipe: How to Make It
If you’re curious about some more immune boosting foods, make sure to check out my post that covers 10 kid friendly immune boosting foods + life changing habits you’re missing this flu season!
Hot Take on Supplements for Kids: When Food Isn’t Enough
A Wellness Coach Mom’s Take on Children’s Supplements
Here’s the thing, when it comes to eating food, kids just aren’t the best at it. My son won’t even touch a piece of broccoli, literally, he doesn’t like the “tree part” haha. BUT he will eat string cheese for every meal without exception. So when it comes to an immune system boost or filling some actual nutritional gaps, supplements can be very helpful for our children.
The reality is that every vitamin and mineral is really important for their little bodies, and ours. Not very many Americas eat enough fruit or vegetables to get well rounded sufficient nutrition. This isn’t to say that we shouldn’t try though.
Before we start offering those “bedtime fruit snacks” or taking a multivitamin ourselves, we really should strive to get everything we need from our diet. That can be said for not only supplements like vitamins but also protein, collagen and other popular supplemental foods.
One of the biggest reasons we should be striving for a food-first approach is that our bodies can make much better use of every molecule of a real food than it ever could of a supplement. It is also insanely cheaper to eat food rather than take a pill that costs $100+ a month. It is also really easy to get WAY too much of something, which can also have adverse effects when we take or give our kids a supplement.
One supplement especially during the fall season I AM a big proponent of is Vitamin D. It is actually really difficult to get enough vitamin D from food, so when the sun goes away or we stay inside more, we very quickly become deficient. The lack of vitamin D can really mess with your immune system, mood, energy level and so much more.
Consult a doctor before you take any supplements or give them to your children, but also don’t be afraid to make suggestions, ask questions and do your own research about what is best for your family.
Making Natural Immune Boosters for Kids Fit Your Budget
Creating these snacks, smoothies or remedies really does not have to cost a lot! Many of these ingredients can be multi purpose and serve more than one purpose. Find ways to incorporate the left over ingredients into your other meals and snacks. Not only will it save you money, but it is another way to get those immune boosting foods in our bodies! Buying produce in bulk is something that saves my family a lot of money and buying frozen produce. There is nothing different about the nutritional value of something that has been frozen compared to fresh, so whatever works best for you and your family!
Organic vs. Conventional: What Actually Matters
As a family of 3 with food allergies living on less than $3000/month, I rarely shop organic, that’s just the reality. I think that it is much more important to get the fruit and vegetables in my body than keeping other things out. Washing our fruits and vegetables thoroughly help remove things like pesticides from the outside of the fruit, which makes me feel a lot better about things. When the price difference isn’t that big, I’ll shop organic but otherwise I don’t.
Some alternatives to shopping organic is shopping local. Buying produce from a farmers market or doing some U-pick things are great ways to know exactly where you food came from so you can feel good about where it is going. Fall is a great time to visit the apple orchards because it cute, aesthetic and organic!
If you are wanting to shop organic here are two lists called the dirty dozen and the clean fifteen, the foods with the highest level of pesticides and foods with the lowest. This can help you prioritize what foods to buy organic when you’re limited on funds.
2025 Dirty Dozen
These 12 fruits and vegetables have the highest pesticide residues according to EWG’s analysis of USDA data. It’s best to buy these organic when possible:
- Spinach
- Strawberries
- Kale, collard & mustard greens
- Grapes
- Peaches
- Cherries
- Nectarines
- Pears
- Apples
- Blackberries (new in 2025)
- Blueberries
- Potatoes (new in 2025)
2025 Clean Fifteen
These 15 produce items have the lowest pesticide residues, so conventional versions are generally safe and budget-friendly:
- Pineapple
- Sweet corn (fresh & frozen)
- Avocados
- Papaya
- Onions
- Sweet peas (frozen)
- Asparagus
- Cabbage
- Watermelon
- Cauliflower
- Bananas
- Mangoes
- Carrots
- Mushrooms
- Kiwi
Stocking Your Kitchen for Success
There are a lot of shelf stable immune boosters for kids that we can keep on hand. A lot of the spices and herbs are shelf stable, such as turmeric. You can slowly stock your pantry each time you shop and add to your supply when you have a little extra money. Eventually your pantry will be full of immune boosting foods for every season!
Here is an Allergen-friendly Emergency Immune Kit Under $30 that you can start with!
- Raw honey (for kids 12 months+) – natural antimicrobial, soothes sore throats
- Canned salmon/tuna/sardines – protein + vitamin D + omega-3s
- Boxed bone broth – amino acids + minerals to support recovery
- Garlic powder / minced jarred garlic – antiviral & antibacterial properties
- Citrus juice (100% orange or lemon in a bottle) – vitamin C without spoilage
- Turmeric + black pepper – anti-inflammatory power duo
- Ginger (powdered or crystallized) – soothes nausea & supports digestion
Here’s the screenshot of my Walmart shopping cart with those things in it and my total is under $30!
When to Seek Professional Help
Red Flags Every New Parent Should Know
Obviously, I love home remedies because I believe that the earth was made for us to use and to help heal our ailed bodies. As a mom, though, anything too out of the ordinary and I panic easily. Natural immune boosters for kids are not always what they need.
I have learned that if I follow my instincts no matter how annoying I might be to the staff at the pediatric office, I will feel best and I will know without a doubt how I can best help my child and that they are safe.
There is a place for immune-boosting remedies and there is a place for doctor visits and medications. It really is a beautiful gift we live in a time that we can have access to both sides of the coin.
Here is a list of warning signs and things to look out for. For most of these I wouldn’t ever wait till it gets this bad, but more of a standard of really bad. You got this mama, trust yourself!
Call your pediatrician or visit the emergency room if….
- High Fever
a. Over 100.4°F (38°C) in babies under 3 months
b. Over 102°F (38.9°C) in older babies/children, or fever lasting more than 3 days - Trouble Breathing
a. Fast, labored breathing
b. Wheezing, grunting, or pulling in of chest/neck muscles when breathing
c. Bluish lips or face - Severe or Persistent Symptoms
a. Cough that won’t improve after a week
b. Ear pain that keeps child up at night
c. Severe sore throat, especially with drooling or trouble swallowing - Dehydration Signs
a. No wet diapers in 8+ hours (infants/toddlers)
b. Very dark urine or urinating much less than usual
c. Dry lips, no tears when crying, sunken eyes - Lethargy or Unusual Behavior
a. Child is excessively sleepy, difficult to wake, or unusually irritable
b. Sudden confusion or unresponsiveness - Rash With Fever
a. Any widespread rash that appears with a fever
b. Purple/red spots that don’t blanch (fade) when pressed - Vomiting or Diarrhea That Won’t Stop
a. More than a few times in 24 hours
b. Blood in vomit or stool - Seizures
a. Any seizure activity, even brief, requires immediate medical evaluation
Building Your Child’s Healthcare Team
I love medicine. There have been amazing advances and even living in a medically underserved area there are fantastic health care providers in my area. Something that I have found I feel most comfortable with is a more holistic approach to medicine. These doctors combine holistic remedies with medicine to help you have a well-rounded and effective balance. Shop around your community for a holistic doctor if that is something you think you’d be interested in.
It is really important to find a doctor you trust and feel like listens to you. If you don’t have one, ask other moms with similar philosophies as you and keep looking around. You don’t have to be stuck to the same doctor you had as a child (it can happen).
Something I will mention is that you should always research what you doctor suggests if you don’t completely like it or wonder if there could be something better. Use your brain and ask questions. I will say that research DOES NOT mean things on Instagram or other social medias or YouTube. It means credible articles with credible sources without bias.
Health misinformation is literally everywhere and I see people put themselves at risk every day because of something a “doctor” put on Instagram to get views…
So please do your research and find a health professional you trust that isn’t on your feed. Your child shouldn’t be ground zero to test a guy’s theory on Instagram’s or a place to try a gimmick that is trending. Our kids deserve better.
Getting Your Kids to Actually Eat Immune Boosting Recipes (The Real Struggle)
Making Health Part of Your Family’s DNA
Teaching children about their immune systems doesn’t have to be complicated or intimidating. In fact, it can be fun! You could try explaining that fruits, vegetables, and sleep are like superheroes that help their bodies fight off germs. Simple, relatable examples help kids understand why these habits matter. I really thinks kids want to know more than we think they do. Learning about their body can be super fascinating for them. Over time, small lessons can help build a foundation for a lifetime of healthy choices.
Building habits early is key because the routines you establish when they’re young often grow with them. Whether it’s washing hands before meals, enjoying a daily smoothie, or taking quiet time to unwind, these habits eventually become second nature. My long-term vision for raising a health-conscious kid is not just about preventing illness, it’s about teaching them to listen to their bodies, respect their health, and make choices that support their well-being. Starting traditions when they’re young makes this so much easier than trying to change habits later.
The Reality Check: What Works for Real Families
In real life things get in the way and time runs out. Keeping up with all these habits and trying to make natural immune boosters for kids can get chaotic. Something that help me is making the immune boosters for my kids all at once to store if I’ll be using them soon. Similar idea with batch cooking. Cook a good meal full of immune boosting foods to eat for leftovers or lunches all well. All that matters is that we stay consistent in our effort to do something small everyday to keep our immune system and bodies at their best. It takes about 3 weeks to build a habit so keep at it!
Your Family’s Immune Support Journey Starts Now
I shared a little bit about how I am really against health misinformation. So you can be sure everything I shared with you about food or supplements have real science backed benefits. Please do your own research and reach out to your doctor with any questions.Offering immune boosters for kids can be simple. Start by choosing one remedy to add to your daily routine! I would probably start with the smoothies or turmeric milk since they are quick and easy to incorporate!
The biggest thing I’ve learned as a mom is that we can’t always protect them, but we sure can do our best to give their little bodies the boosts they need to keep them healthy. And when we can’t… we have a good support system and medical team to help us out. All of these ideas are super budget-friendly and can be done for any family, even the ones with allergies!
I’d love to hear how the tips and remedies work for your family, so comment below how it goes! If you found something of value in this share it with a parent friend who you think could use these natural strategies.
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