How to build my toddlers immunity

Toddlers tend to catch colds and infections more often because their immune system is still developing but be reassured that your everyday choices can play a powerful role in keeping them healthy. 1 Research shows that balanced meals, solid sleep routines, handwashing, and staying on top of vaccinations can help build lifelong health for your little one.

Read on for practical, evidence-based things you can do on a daily basis to help boost your toddler’s immunity.

Toddlers grow quickly, and with ever-changing tastes and fussy eating habits it’s no surprise that they can miss out on some of the important nutrients their body needs. Research highlights several key nutrients – iron, vitamin C, vitamin D, zinc, and omega-3 fatty acids – as being especially important in supporting your child’s immune health during these formative years. 2

Next up, we’ll dive into why diet matters, which nutrients are most important for toddlers, and how their needs differ from adults. We’ll also share simple strategies to help even the pickiest eaters get the nourishment they need.

Nutrition plays a vital role in helping toddlers build strong immune systems. However, recent research found that one in three 1-year-olds and almost two-thirds of 3-year-olds in Western Australia have low iron levels, a nutrient that helps strengthen a child’s immune cells so their body can fight off infections more effectively. 3, 4 These findings highlight the importance of supporting toddler nutrition with practical, everyday strategies.

A well-rounded diet gives your child the nutrients they need to grow strong and fight off illness. 5 Important nutrients for building toddler immunity include:

• Iron – helps carry oxygen and supports immune cell development.

• Vitamin C – boosts immunity and helps absorb iron.

• Vitamin D – regulates immune responses.

• Zinc – helps immune cells work properly.

• Omega-3 fatty acids - support brain and immune health.

It’s important to offer your child a mix of nutrient-rich foods to help meet their daily needs. 6

Iron helps carry oxygen in the blood and is essential for brain development and immune function. Toddlers aged 1 to 3 need 9 mg of iron per day, but many don’t get enough – especially if they drink too much cow’s milk or are fussy eaters. Good sources of iron include lean meats, iron-fortified cereals, legumes, and leafy greens. Combining these with vitamin C-rich foods such as strawberries, citrus, or capsicum helps with absorption.

Vitamin C helps the body absorb iron and boosts the immune system by supporting the production and function of white blood cells. Great food sources of vitamin C for toddlers include strawberries, oranges and mandarins, kiwi, as well as vegetables like broccoli and capsicum – especially red capsicum, which is particularly rich in vitamin C.

Vitamin D helps regulate the immune system by supporting the function of immune cells and reducing inflammation. It also plays a vital role in building strong bones by helping the body absorb calcium and phosphorus from various foods. While sunlight is the main source of vitamin D, toddlers who have limited exposure to the sun or have darker skin may need dietary support from fortified foods or supplements to maintain healthy levels. 7

Toddlers need zinc to build a strong defence system, especially when exposed to new germs and environments. Zinc is also essential for helping the body heal more quickly. You can find zinc in foods like dairy, lean meats, nuts, legumes such as lentils and chickpeas, and wholegrains such as oats and brown rice.

Omega-3 fatty acids support brain development, help regulate inflammation in the body, and support the body’s defence against illness. Good sources of omega-3s include oily fish like salmon and sardines, fortified toddler milk and fortified foods, and products containing chia or flaxseeds.

Think of prebiotics and probiotics as little helpers for your toddler’s tummy. They help build a strong immune system, support digestion, and can even reduce the severity of infections, allergies, and tummy upsets.

A toddler's diet doesn’t always meet recommended daily intakes (RDI), often because of fussy eating, rapid growth, or limited food variety. To help bridge any gaps, parents can offer a range of iron-rich foods like lean meats, beans, and fortified cereals, combined with vitamin C–rich fruits or vegetables to enhance iron absorption. Encouraging safe sun exposure supports vitamin D levels, while including wholegrains, legumes, and lean proteins helps meet zinc needs. Introducing oily fish or fortified foods into your toddler’s diet can also provide DHA, important for brain development.

*Nutrient reference values for Australia and New Zealand, based on National the Health and Medical Research Council (2006). Recommended Dietary Intakes (RDI) were used when available otherwise the adequate intake (AI) was considered with a reference weight of 12kg for a young child compared to an adult of 70kg per kilogram of body weight. Calculation correct as of July 2025.

Fortified toddler milks such as Aptamil® Gold+ 3 and Aptamil® Gold+ 4 with a unique prebiotic and probiotic blend can provide extra zinc, iron, vitamin D, and DHA, and help strengthen your toddler’s immune system* function. It’s important to remember that nutritional supplements should only be used as part of a balanced diet and always contact your GP or healthcare professional before introducing new supplements to your toddler’s diet.

Toddlers aged 1 to 3 typically need between 11 and 14 hours of sleep each day, including naps. 8 

To promote healthy sleep, establish a consistent bedtime routine that includes calming activities like a bath, story-time, or soothing music. Creating a sleep-friendly environment – cool, quiet, and free from phones and other electronic devices – can also help your toddler settle more easily and sleep more soundly. 9

Daily physical activity plays a key role in supporting a toddler’s immune system by improving circulation, reducing stress, and promoting overall health. Outdoor play offers exposure to fresh air and sunlight that helps the body produce vitamin D. Activities like running, climbing, and playing outdoors also support social development and coordination. 10

Simple activity ideas for your toddler include:

• Going for a walk or scooter ride in the park.
• Playing ball games or chase in the backyard.
• Visiting a playground for climbing and sliding.
• Letting them help with gardening.

Even toddlers can experience stress, which may affect their mood, sleep, and immune function. Spending quality time with family, engaging in play, and maintaining consistent routines can help toddlers feel safe and supported, reducing stress and promoting emotional wellbeing.

Simple ways to support your toddler’s mental health include:

• Reading a favourite book together before bed.
• Going for a walk in nature or to the local park.
• Playing soft or relaxing music at playtime, during meals, or when preparing for sleep.
• Keeping daily routines predictable with regular mealtimes and sleep schedules.

Toddlers love being around other kids and exploring everything with their hands, which makes them vulnerable to germs. Teaching your toddler basic hygiene is a great way to prevent the spread of infections while still allowing healthy exposure to everyday microbes that help build immunity. 11

Practical ways to teach your toddler good hygiene habits include:

• Thoroughly wash hands with soap and water before eating, after toileting and outdoor play.
• Teach them to sneeze or cough into their elbow.
• Keep shared toys and surfaces clean, especially in group settings like daycare.

Following a recommended vaccination schedule is essential for protecting your toddler from serious and potentially life-threatening diseases at the most vulnerable stage of their growth and development. 11

Healthcare professionals can assess your toddler’s needs and help avoid risks such as incorrect dosing, harmful ingredients, or exposure to contaminants. Expert medical advice is crucial, so always consult your GP or healthcare professional for guidance on what vaccines and supplements are best for your toddler.

Here are some practical tips for staying on top of your toddler’s schedules and appointments:

• Use a vaccine tracker or calendar reminders to stay on top of immunisation appointments. 

• Schedule regular check-ups with your GP or healthcare professional to review vaccine status and discuss potential supplements.

• Keep a file with vaccination records and notes from medical visits.

You should seek medical advice if your toddler suffers frequent infections, is slow to recover from illness, or shows signs of persistent fatigue. These symptoms may indicate an underlying condition, and early intervention can make a big difference in the outcome.

Always seek medical advice when:

• Your toddler is unusually tired, irritable, or hard to wake.

• They have difficulty breathing, a persistent cough, or wheezing. 

• They’re not eating or drinking regularly, or have fewer wet nappies than usual.

• They have a fever that lasts more than a few days.

• They have a rash that doesn’t fade when gentle pressure is applied.

You know your child best – if something feels wrong, trust your instincts and reach out to your GP or healthcare professional. 

Ideal for toddlers with inadequate dietary intake, Aptamil Gold+ 3 is a premium nutritional supplement designed to support healthy growth and immunity from 1 year of age. Backed by 50 years of research, Aptamil Gold+ 3 contains a scientifically tailored blend of prebiotics, probiotics, and 16 essential vitamins and minerals – including zinc, iron, and vitamins A, C, and D – to help strengthen your child’s immune system*.