A child’s vitamin routine is a daily challenge for parents, balancing the effort to support good health with the reality of food refusal. Children need a different approach, specific dosing and creativity when it comes to administration. A growing body also has high demands for micronutrients, especially when children start attending daycare or school. A developing immune system can be one of the reasons for increased susceptibility to illness. There may therefore be a reason to consider vitamin supplementation in almost every family. We asked pediatrician MUDr. Paula Jackaninová what parents should keep in mind.

1. What should an ideal daily routine for a child look like from an immunity perspective?

An ideal daily routine for building a strong immune system in children combines a balanced diet, regular physical activity, adequate hydration and quality sleep into one functional whole, regardless of the season.

The morning should begin by waking the body naturally with daylight and a glass of water, which immediately hydrates the mucous membranes and supports their barrier function against pathogens. This should be followed by a nutritious breakfast with an ideal nutrient ratio for a child’s age – approximately 55% complex carbohydrates, 15% high-quality protein and 30% healthy fats. This combination (for example, oatmeal with ground nuts and Greek yogurt, or sourdough bread with butter and an egg) provides a steady release of energy without fatigue.

The afternoon should include active outdoor exercise in all weather conditions. The body naturally responds to changes in outdoor temperature, which can support adaptation to cold and stimulate circulation of white blood cells. The evening should focus on supporting the gut, where a large proportion of immune activity takes place, so fermented foods can be a suitable addition to a light dinner.

Two hours before bedtime, a digital detox without screens is recommended to support the proper production of the sleep hormone melatonin. The day should end in a well-ventilated, cooler bedroom, where long, uninterrupted sleep allows the immune system to produce key defensive proteins and fully regenerate.

2. How important are sleep, physical activity and diet compared with vitamins?

A child’s immune system, and the body as a whole, does not function in isolation. It is a complex interaction of all the factors mentioned above, which support and influence one another.

Vitamins and minerals play the role of important micronutrients that facilitate biochemical processes in the body, but without the right foundation, there is little for them to build on. For example, if a child does not sleep long or deeply enough, the body produces fewer defensive cytokines, while increased levels of the stress hormone cortisol can negatively affect the body as a whole.

Cortisol, for example, can inhibit growth hormone, which is important for the natural development of bones and tissues, disrupt metabolism and sleep, and impair brain function. Chronic stress can therefore contribute to concentration difficulties, poorer learning and emotional instability.

The same applies to physical activity, which mechanically stimulates the circulation of lymph and white blood cells throughout the body, and to diet, which supports a healthy gut microbiome – an important component from an immune perspective.

Supplementation can therefore make a great deal of sense, but always as targeted support and as a missing piece of the puzzle, rather than as a shortcut that replaces a healthy lifestyle.

3. What is the difference between children who take vitamins regularly and those who do not?

If a child has a comprehensive, nutritionally diverse and balanced diet (rich in high-quality proteins and fats, marine fish, vegetables and fruit), supplementation is not strictly necessary and we would not necessarily see a difference in blood tests.

The reality, however, is that many children show signs of selective eating (so-called “picky eaters”). In children who are not supplemented and who prefer highly processed foods, the problem may not be obvious at first, as they may appear well nourished. In reality, however, they may be nutritionally deficient.

Over time, this condition may manifest itself through poorer enamel quality, brittle nails, deteriorating hair and skin quality, or more frequent illnesses.

4. When do parents most often expect more from vitamins than they can realistically deliver?

Parents most often develop unrealistic expectations at specific turning points, when they are looking for a quick solution to a complex problem.

Starting daycare or school: They may expect vitamins to completely eliminate the cycle of illnesses. Temporary increased susceptibility to illness is, however, a physiological part of developing immune memory and cannot be completely avoided. Vitamins cannot prevent the transmission of a virus, but they may be helpful in shortening the course of an illness and generally reducing its symptoms.

When an illness breaks out: Taking large amounts of vitamins at the first sign of a cough will not stop an established infection. Cells need time to reach adequate levels, which is why supplementation works preventively and cumulatively rather than as an immediate natural antibiotic.

Compensating for an unhealthy lifestyle: No supplement can compensate for chronic sleep deprivation, constant exhaustion-related stress or a diet based on refined sugar. Without a proper foundation, vitamins have little to build on.

Replacing a varied diet: In children who refuse vegetables and fish, multivitamins can provide isolated micronutrients, but they cannot replace the important food matrix – fiber, naturally occurring enzymes and amino acids from real food.

5. How long should supplementation last to be meaningful?

For children who, for any reason, require supplementation, regular administration in the form of targeted, time-limited courses can make sense, alongside an ongoing effort to maintain a nutritionally balanced diet.

6. Can it be an advantage for parents if a vitamin is easy to take every day (e.g. a tasty gummy form such as Lerni Gummies), so that the routine does not become an obligation?

An easy and tasty form of vitamins (such as Lerni Gummies) is a major advantage for parents because it eliminates daily crying, reduces stress and transforms an unpleasant obligation into a ritual that the child can look forward to. For a doctor, this form is important because it can significantly increase a child’s willingness to take vitamins, helping parents maintain the necessary consistency.

As a pediatrician, however, I would emphasize that parents need to pay close attention to quality – the product should be based on fruit juices or pectin, without added refined sugar, glucose syrup or artificial colors.

At the same time, a strict safety rule applies: because of their appealing taste, these supplements must be stored strictly out of children’s reach to prevent the risk of accidental overdose of an entire package.