Back to School Nutrition Tips: A Power List for Parents
Get started now with these helpful tips to support your children at the start of term — and build resilient health for the autumn and winter months.
Introduction
The return to school often brings a wave of stress… and germs, wobbly tummies, tired brains, and emotional overload (for both parents and children!). Supporting our children from the inside out can help strengthen their immune resilience, steady their energy levels, and ease those mood swings that come with change.
And while it’s always worth starting wherever you are, the most impactful support happens when it’s consistent — through what they eat, how they rest, and how their bodies and minds adapt to new routines.
In this blog, I’m sharing 6 practical nutrition and holistic health tips to help you prep now, feel confident about food choices, and know which supplements are actually worth your money (and which to skip). As a registered nutritional therapist working with families, I see just how impactful these small shifts can be. Whether your child is skipping into reception or facing their first year of GCSEs, these strategies can help make their return smoother — and healthier.
1. Don’t Wait — Support Starts Now
Don’t wait until the runny noses, coughs, and classroom bugs have already taken hold. Supporting your child’s health isn’t about last-minute panic purchases — it’s about consistency. At the start of term, it’s the perfect time to:
Ease back into earlier bedtimes
Reintroduce nutrient-rich meals
Stock up on key supplements (see below)
Think of it as restocking their internal shelves. From vitamin D stores to a thriving gut microbiome, a steady supply of nutrients helps build resilience for the weeks ahead — long before the first signs of coughs and colds appear.
2. Gut Health is the Front Line of Immunity
Around 70% of the immune system is housed in the gut, and when that gut is functioning well — with a diverse microbiome and regular bowel movements — your child is naturally more resilient against bugs, stress, and inflammation.
You can support this with:
Prebiotic fibre like PHGG (Partially Hydrolysed Guar Gum) – gentle and tasteless, this blends easily into porridge, smoothies or yoghurt. I recommend Invivo Healthcare’s PHGG.
Regular fermented foods (if tolerated): Greek yoghurt, kefir, pickles, aged cheese.
Hydration, movement, and fibre-rich varied meals to promote daily bowel movements.
If your child struggles with constipation, consider addressing this as a priority — it's more than just a toilet issue; it’s an immune one too.
3. Don’t Ignore the Mind-Body Connection
Nutrient levels matter — but so do feelings. Anxiety, separation worries, and emotional overload can all show up as physical symptoms: headaches, skin rashes, hives, tummy aches, or even sleep issues.
In Traditional Chinese Medicine, separation anxiety is seen as heat in the body — which might show up as skin flares, restlessness, or loose stools. We often underestimate the power of emotion, and how it can manifest in the body. So if you notice a shift in your child’s health around the start of school, consider this as part of the picture.
It’s okay (and a good idea) to:
Talk to the school about your child’s emotional wellbeing
Seek support if separation anxiety or sleep struggles persist
Check in with yourself too — children often mirror our energy and state
Speaking personally, I’ve seen how school transitions have impacted my youngest. And I’ve also seen how small, nurturing actions — like acknowledging their feelings instead of brushing them off, or taking time for ‘rough and tumbles’ to release pent-up tension — can really make a difference.
4. Focus on Polyphenols, Fibre and Protein
If your child is a picky eater, don’t panic — just focus on small wins. Rather than aiming for perfection, lean into a few quality staples you can rotate through meals and snacks. Even leaving bowls of healthy ‘picky bits’ lying around can help spark curiosity. One of my go-to tricks is leaving out a few bowls with nuts, chopped fruit, or small portions of dried fruit to entice them to try something new.
Polyphenols
These are plant compounds that help feed beneficial gut bugs and support immune balance. Where possible, choose organic — otherwise we need to support detoxification pathways to help mitigate pesticide load.
Find them in:
Fresh or frozen seasonal berries – or try Arctic Berry Powders to stir into porridge, yoghurt or smoothies
Apples (skin on) – try rotating the varieties you buy so your child gets exposed to different beneficial compounds found in the various skin colours
Herbs and spices – can you add a pinch of rosemary to pasta sauce? A little cinnamon to porridge or yoghurt?
Cocoa – a great option if they like chocolate flavours (go for pure, unsweetened cocoa powder)
Fibre
Wholegrains, nuts, seeds, lentils, and raw veggie sticks all help support digestion and gut health. Chia and flax seeds, in particular, are brilliant additions to breakfasts — sprinkle them into porridge, or yoghurt for an easy fibre boost.
Protein
Crucial for growth, immune defence, and mood regulation. Try adding a little something to each meal and snack:
Nut butters
Boiled eggs
Greek yoghurt — we love Yeo Valley’s Greek Recipe: organic, 9% protein, and packed with nutrients
Babybel or string cheese
Hummus
Leftover roast chicken
Avoid ultra-processed ‘kids’ food’ where you can! Have you seen my free Breaktime Snack Ideas guide? You can download it here.
Side note: As we move into the colder months, try to limit cold or iced foods. Keep snacks at room temperature, and favour warming foods when possible. This is a Traditional Chinese Medicine principle: warmth supports optimal digestion — and as we know, good digestion supports good health.
5. Supplement Smart: These Are My Top Picks
When it comes to supplements, it’s easy to feel overwhelmed by the choices — but a few well-chosen staples can go a long way in supporting your child’s immune system, gut health, and emotional resilience.
Here are my most recommended supplements for school-age children, along with why they matter:
Prebiotic Fibre
Why it helps: Prebiotic fibres feed the beneficial bacteria in the gut, helping to maintain a diverse, balanced microbiome. One of my go-to options is PHGG (Partially Hydrolysed Guar Gum) — it’s gentle, tasteless, and very well tolerated.
Mechanism: PHGG acts as a soluble fibre that resists digestion in the upper GI tract, fermenting in the colon to produce short-chain fatty acids (SCFAs) like butyrate — which help to regulate immune responses, strengthen the gut lining, and reduce inflammation.
➡️ I recommend Invivo Healthcare’s PHGG — easy to stir into breakfast or smoothies.
Beta-Glucans
Why it helps: Beta-glucans are powerful immune-modulating compounds found in medicinal mushrooms and certain yeasts. They help prime the immune system, making it more responsive when needed — but not overreactive.
Mechanism: Beta-glucans bind to receptors on immune cells (like macrophages and dendritic cells), helping to modulate cytokine responses and improve resistance to respiratory infections.
➡️ Try: Hifas da Terra’s Dr Immune or Cytoplan’s Kids Immunovite.
Vitamin D + K2
Why it helps: Vitamin D is essential for immune function, hormone balance, bone health, and mood — and levels naturally dip as we head into autumn and winter. Vitamin K2 works alongside D to support calcium balance and bone metabolism.
Mechanism: Vitamin D influences innate and adaptive immunity — enhancing the pathogen-fighting effects of monocytes and macrophages. K2 ensures calcium is directed to the bones (not soft tissues), reducing potential long-term risk.
➡️ Look for sprays that combine D3 + K2, such as BetterYou or Bare Biology.
Omega-3 Fatty Acids (EPA & DHA)
Why it helps: These essential fats play a key role in brain development, attention, behaviour regulation, and immune balance — and many children don’t get enough through diet alone.
Mechanism: EPA and DHA are structural components of brain cell membranes and modulate inflammatory pathways, helping to calm hyperactive immune responses and support mood stability.
➡️ Bare Biology, Nordic Naturals, Wiley’s Finest, and Minami are high-quality options. Look for liquids or mini-capsules.
Magnesium
Why it helps: Magnesium supports over 300 enzymatic reactions in the body — including those involved in nervous system regulation, sleep, and muscle relaxation.
Mechanism: It helps activate the parasympathetic nervous system (rest and digest), regulates melatonin production for sleep, and calms the stress response.
➡️ Try sprays or rub-in lotions like those from BetterYou, or even their Magnesium bath flakes — ideal as part of a calming bedtime routine.
Bonus Tools to Have on Hand
Vitamin C + Zinc: Great to have at the first sign of symptoms. Both support immune cell activity and reduce the duration of colds.
Saccharomyces boulardii: A beneficial yeast that helps support the gut during or after tummy bugs — especially useful after diarrhoea or antibiotics.
A Note on Multivitamins — Skip the Gummies
It’s tempting to reach for those colourful gummy multivitamins — but they’re rarely the best option. Here’s why I avoid recommending them:
Low in key nutrients — often underdosed
High in sugar or sweeteners — which can disrupt blood sugar and gut health
Bad for teeth — they stick in molars and can contribute to tooth decay
Before you buy!
Supplements can be incredibly supportive — but they’re not always one-size-fits-all. Always check with a qualified practitioner before starting anything new, especially if your child is taking medication or has existing health conditions. Some supplements can interact with medications or may not be appropriate in certain cases.
If you are looking for personalised guidance:
I offer a Supplement Review service to help you choose the right products, avoid unnecessary spending, and ensure your your supplements are safe and effective.
➡️ Click here to view and book
Want access to my practitioner discount codes?
I offer exclusive discounts through trusted suppliers including Healf, Amrita Nutrition, The Natural Dispensary, and Your Health Basket. Get in touch via my contact page here or via Instagram here if you’d like me to share these with you.
6. Reset Sleep with Routines That Regulate
After late summer nights and slow mornings, most children need help retraining their circadian rhythms. But sleep isn’t just about rest — it’s one of the most powerful tools we have for immunity, mood regulation, growth, and recovery.
During deep sleep, the body:
Produces cytokines that fight infection
Supports hormone regulation, including growth hormone and cortisol
Consolidates memory and emotional processing
Rebalances the nervous system, helping kids feel calmer and more grounded
In short? Good sleep isn’t a luxury — it’s essential to health.
Try these practical ways to help ease the transition:
Dry skin brushing before bed — gentle strokes in the opposite direction of hair growth can help regulate the nervous system and promote calm
Magnesium — use sprays, lotions, or bath flakes (e.g. BetterYou) to support physical and mental relaxation
Screen-free wind-down — aim for at least 2 hours without screens before bed to allow melatonin production to kick in
Shared reading or connection time — try a short book, some quiet conversation, or even 10 minutes of rough-and-tumble play earlier in the evening to help release pent-up anxiety and energy
A calm, predictable bedtime routine doesn’t just help them fall asleep — it supports immune function, resilience, and emotional regulation throughout the school week.
If you want to dive deeper into the science of sleep? I highly recommend Professor Matthew Walker’s ‘Why We Sleep’ — a fascinating read on just how powerful rest can be.
Conclusion: Start Small, Stay Consistent
Supporting your child’s health doesn’t have to mean overhauling everything at once. It’s the small, consistent steps — the better breakfast, the calmer bedtime, the one supplement that makes a difference — that build long-term resilience.
This isn’t about perfection. It’s about helping your child feel steady, strong, and supported as they step into the school term — and through the seasons ahead.
Ready for More Support?
I work with both adults and children to help uncover the root causes of symptoms and build practical, personalised strategies for long-term health — whether it's immune support, skin issues, digestive symptoms, fatigue, or general wellbeing.
To find out more about how I can help you or your family:
Explore my Services Page
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Free Download: Healthy Breaktime Snack Ideas
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FAQs
What are the best supplements for school children?
Some of the most helpful supplements to consider include vitamin D (with K2), omega-3 fatty acids (EPA & DHA), beta-glucans, prebiotic fibre, and magnesium. These support immune function, focus, emotional regulation, and gut health — all key during the school term. Always seek professional advice before starting new supplements.
Should children take a multivitamin?
A multivitamin can be helpful, especially if your child is a fussy eater or has a limited diet. But avoid gummies, which often contain sugar or sweeteners and low nutrient levels. Opt for liquid formulas or mini capsules with meaningful doses of key nutrients like zinc, B-vitamins, and iron.
How can I boost my child’s immune system naturally?
Start with gut health: support daily bowel movements, include fibre and prebiotics, and a variety of colourful plant foods. Add immune-modulating nutrients like vitamin D, beta-glucans, and omega-3s. And don’t forget sleep and emotional support — both are powerful tools for resilience.
How much sleep does my child need?
Sleep needs vary by age, but most school-age children need 9–12 hours per night. A predictable, calming bedtime routine (and reduced screen time) can help reset their body clock after summer holidays and improve both mood and immunity.
What are some healthy snack ideas for school?
Aim for snacks that include protein, fibre, and healthy fats — like oatcakes with nut butter, yoghurt with berries, veggie sticks with hummus, or cheese and fruit.
📩 Download my free Breaktime Snack Ideas for more inspiration!
