Experts explain how to protect your child from winter bugs this season

Winter means cosy nights and Christmas excitement, but it’s also peak cold and flu season - especially for kids. Central heating dries out the air, which makes it harder for noses to trap germs and easier for viruses to hang around. Add chilly nights that disrupt sleep, and children’s still-developing immune systems can take a hit.

Many parents know this all too well. “I've had a cold/flu type virus,” shared Firstshoes. “It's well into the third week now. Blocked nose, cough, aches and pains, fatigue and feeling generally unwell. It's not improving. Is this normal for a virus or could it be something else?”

Sambucol calls this the Viral Spiral - when a virus bounces between family members, knocking everyone off routine. In fact, almost half (47%) of parents find that when one person in the family gets sick, they often end up passing it back and forth, so it is hard to recover quickly*. 

The question is - can you actually help boost your child’s immune system? Here’s what the experts say.

How to support your child’s immune system

A child’s immune system isn’t as developed as an adult’s. Experts at Sambucol reveal the easy ways to give them extra support during the winter cold and flu season: 

Eat the rainbow

There’s truth in the saying “you are what you eat”. A mix of colourful fruit and veg gives kids a range of vitamins and minerals that help immune cells do their job. Try vitamin-C-rich foods like citrus fruits, peppers, berries and broccoli, and vitamin-E sources such as nuts, seeds and wholegrains. Herbs and spices like turmeric, ginger, garlic and cinnamon also have anti-inflammatory benefits.

Prioritise sleep

Everyone’s immune system works better when well-rested. Tired kids are more likely to pick up colds, so aim for a consistent bedtime routine and at least ten hours’ sleep a night.

Take steps to prevent your family experiencing a Viral Spiral this winter 

Get outside

Fresh air and daylight mean more vitamin D, which helps regulate the immune system. A walk to school or a quick play in the park is enough to make a difference.

Take seasonal supplements

Even with a healthy diet, supplements can plug nutritional gaps. Sambucol’s Kids and Baby & Toddler ranges are formulated to support young immune systems. The original Black Elderberry supplement was created by a scientist who recognised the berry’s antiviral properties. The range now combines potent Black elderberries with nutrients such as vitamin C, vitamin D and zinc for extra immune support

What makes Sambucol child-friendly?

Backed by 25 years of research, Sambucol supports the whole family - helping to fend off viruses and recover faster. It’s available in tasty formats that are easy for children to take and incorporate into a daily routine

• Kids Liquid: for ages 3 to 12

• Kids Gummies and Chewable Teddies: for ages 4 to 12

• Baby & Toddler Powder: for six months to three years - unflavoured, free from artificial additives and easy to mix into food or drinks

Nutritionist and mum Caroline Farrell says: “Black elderberry and flower infusions have been shown to reduce the severity and length of influenza. I often recommend Sambucol Black Elderberry to my clients as it’s backed by sound research and also has a wide range of products that tend to cater for most people.

“As a nutritionist, I understand the importance of phytonutrients to support your immune health. As a mum, I personally use Sambucol and give it to my own family, particularly during the colder months to prevent and protect from those pesky bugs.”

Backed by sound research, Sambucol Black Elderberry can support your child’s immune system

Spotting early signs of illness in children

Nutritionist and registered dietary counsellor Andrew Petrou explains that a scratchy throat is often the first sign, followed by sneezing, a stuffy nose, fatigue or a headache. These can appear within a few days of exposure, and catching them early can make recovery faster. 

So, what can help? Here are Petrou’s tips if you or your child does become unwell:

Rest and hydrate

“Your immune system needs energy. Sleep can do wonders for your body. Even just taking it easy for a day helps. While you sleep, your immune system produces proteins that target infection and inflammation, keeping your defences up.” shares Petrou. 

“Children need more sleep than their parents - an average of ten hours for kids, eight hours for adults. Fluids help to thin mucus and keep your throat moist. Water, herbal teas (ginger is a good option). Add a bit of honey for glucose, and additional soothing. Broths and soups all also help.”

Ease symptoms

“Sore throat? Gargle warm salt water or try throat lozenges. Congestion? Use a saline nasal spray or steam inhalation (eg, from a hot shower or covered head over a bowl). Sneezing or runny nose? Antihistamines may help, especially if allergies are involved.”

Eat for recovery

“Eat nutrient-dense foods: fruits (especially citrus), vegetables, garlic, and as mentioned, ginger and broth-based soups,” explains Petrou. “Consider efficacious black elderberry and vitamin C supplements and opt for a brand which has evidence-based clinical studies such as Sambucol to guarantee consistent, immune supporting properties in every serving.”

Nutrient-dense foods should be on your shopping list

What’s the best way to protect my child from colds and flu?

Keep routines regular: plenty of sleep, time outdoors and a balanced diet with vitamins C and D. Supplements like Sambucol can support their immune system and may help them recover faster.

How does Sambucol support your immune systems?

Sambucol is a trusted immunity brand backed by 25 years of research. The range combines black elderberries and key nutrients, like vitamin C and zinc to support the normal function of the immune system. Sambucol works by defending your immune system to help you and your family avoid the nasty bugs, or if you do catch a bug, it helps you bounce back, fast. 

At what age can children take Sambucol?

Sambucol is suitable for the whole family, with age-appropriate options from six months to 12 years with kids, and a range of different formats including liquid, gummies, effervescent and capsules for adults.

What are the symptoms of a cold vs flu in children?

With colds, the onset for children is typically gradual and things such as fever, coughing and fatigue are usually mild. With the flu, the symptoms can be rapid, and children may suffer high temperatures of 40°C, as well as days of severe fatigue and a dry and persistent cough.

How can I stop bugs from spreading through the whole family?

Regular hand-washing, cleaning surfaces and encouraging kids to cover coughs all help. Whenever possible, keep the sick family member separate, and help maintain everyone’s immune health with nutritious food, adequate rest and immune-support supplements.

About Sambucol

Sambucol is a trusted brand backed by 25 years of research. The range features black elderberries and key nutrients, like vitamin C and zinc, and works to help strengthen the immune system and support recovery from seasonal viruses. It‘s suitable for the whole family, with age-appropriate options from six months to 12 years with kids, and adult options.

About the author

Kat Romero is a writer and journalist with over a decade’s experience in the industry. Hailing from London, she’s a working mum of one who’s all too familiar with pregnancy nausea. Away from her desk, Kat can be found consuming far too much coffee and spending her weekends with her toddler and partner - soaking up the sights of London and sampling anything new and exciting that has opened up within walking distance. 

*Research credit: The research was conducted by Opinion Matters 2025, among a sample of 2,000 UK adults (18+).