Winter with little ones is magical, but let's be honest, the constant sniffles can be a lot! While we can't prevent every bug (and getting sick is a normal part of growing up), there are simple things we can do to support our babies' foundations, reduce exposure, and feel prepared when illness strikes.
As a pediatric-focused naturopathic doctor and mom to Goldie, these are the things I am prioritizing in our home during the winter months. You don't need to do everything perfectly. Start with the basics, keep a few helpful tools on hand, and trust yourself.
Winter prevention by age
Newborn to 6 months:
Our biggest priorities: breastfeeding, vitamin D, and reducing exposure.
Breastfeeding: If breastfeeding is part of your journey, continuing for as long as it works for you and your baby is one of my top priorities. Breastmilk provides antibodies and other immune-supportive components.
Vitamin D: The American Academy of Pediatrics (AAP) recommends 400 IU of vitamin D daily for breastfed and partially breastfed infants, starting in the first few days of life. Check with your pediatrician about supplementation if your baby receives formula. To be fully transparent, I did not preventatively give any Vitamin D to Goldie in her first year of life. So you do what you feel is best!
Probiotics: Consider a baby-specific probiotic, such as Persephone Bio, particularly if your baby was exposed to antibiotics during birth or up until now. Our gut is directly linked to our immune system and we want it to be working for us this winter season!
Nasal care: Keep Xlear Kids nasal spray (on my Fullscript Dispensary) on hand for times when exposure is more likely. I especially prioritize nasal sprays when we've been around crowds or people who may be sick. Follow the product's age-specific directions and use gentle suction only when needed.
Mom tip: If your little one is congested, address one nostril at a time. Apply the drops, gently suction, then move to the other side.
6–12 months:
Keep building those foundations while breastmilk remains a major source of nutrition.
Continue breastfeeding as long as it works for you and your baby. The AAP recommends breastmilk until 2 years of age!
Offer nutrient-dense, diverse first foods. Think high quality protein, healthy fats, colorful produce (local and in-season if possible), and a variety of textures and flavors. At this age, breastmilk or formula remains the top source of nutrition but solid foods that we offer matter too.
Vitamin D: Continue the AAP-recommended 400 IU daily for breastfed and partially breastfed infants, accounting for any vitamin D from formula.
Probiotics: Consider a baby-specific probiotic, such as Persephone Bio, particularly if your baby was exposed to antibiotics during birth or up until now. Include fermented foods daily in your child’s diet: sauerkraut, kimchi, etc.
Nasal care: Keep Xlear Kids nasal spray (on my Fullscript Dispensary) on hand for times when exposure is more likely. I especially prioritize nasal sprays when we've been around crowds or people who may be sick. Follow the product's age-specific directions and use gentle suction only when needed.
And please don't underestimate the basics: sleep, regular feeds, fresh air when practical, and avoiding unnecessary exposure to illness.
12–18 months:
Continue nourishing, supporting, and protecting those growing little bodies!
Continue breastfeeding if possible, alongside a varied diet of nutrient-dense whole foods.
Keep added sugar low. Focus on protein, healthy fats, colorful produce, and a diversity of foods to support overall health.
Vitamin D: The recommended intake for children ages 1–3 is 600 IU daily. However, you can go much higher both preventatively and when acutely sick. See our pediatric-specific protocols inside Healthy Families Collective to feel confident with appropriate dosages.
Elderberry: Tasha Rose Herbals Organic Elderberry Syrup (discount code: DRM) is my favorite option for children 12 months and older, given that it contains honey. Elderberry syrup is a true workhorse bean that it is antiviral, antibacterial, anti-inflammatory, an antioxidant, and contains vitamin A, C, calcium, potassium and more. It has also been proven to shorten the duration of flu like symptoms when taken at the first onset of symptoms. So it is something so important to have on hand for prevention as well as when acutely sick!
Zinc: If you're considering extra zinc support, my favorite product is MaryRuth's Organic Toddler Zinc Liquid Drops. Zinc is essential for immune function.. You can find dosage recommendations inside Healthy Families Collective.
Nasal care: Keep Xlear Kids nasal spray (on my Fullscript Dispensary) on hand for times when exposure is more likely. I especially prioritize nasal sprays when we've been around crowds or people who may be sick. Follow the product's age-specific directions and use gentle suction only when needed.
A quick reminder: supplements are the finishing touches, not the foundation. Food, breastfeeding when applicable, sleep, and reducing exposure come first.
My sick-day toolkit: what I like to have on hand
Even with the best prevention habits, little ones will get sick! I like to think of acute illness as an immune system upgrade! These are my must-haves to have on hand before you need them at 2 a.m.
The practical essentials
Humidifier: Winter air can get incredibly dry, especially with indoor heating. A cool-mist humidifier can help add moisture to the air, keeping little nasal passages and airways more comfortable when they're congested or irritated. I especially love having one running in baby's room during illness or when the air is particularly dry. Clean it regularly to prevent mold and microbial growth.
Handheld nebulizer and sterile saline: A useful option to discuss with your pediatrician for certain respiratory symptoms. Use only saline specifically intended for inhalation, and follow the device instructions.
Boogie Micro-Mist Saline Inhaler: A handy option for gentle nasal moisture.
Nasal aspirator (discount link): This thing seriously saved us during Goldie's first year. Worth every penny! I've even used ours on myself when I've been sick. One of the most important things when baby is sick is clearing the nose.
A pair of wool socks: For the wet sock treatment, which is a popular comfort ritual that is also said to support the immune system. These particular socks are an investment but they are the best wool socks I’ve found. Snag a pair for yourself too:) No affiliated, I just love them!
Chest percussion cups: These can be a really useful tool for coughs & colds. Not an essential but a really nice thing to have on hand when you need it!
A note on the wet sock treatment
If you're interested in this traditional remedy, I'll link my Instagram reel showing the technique here. It is one of my first go-to’s when Goldie is starting to have symptoms of acute illness!
My natural medicine cabinet favorites
These are products and traditional approaches I like to explore with families. Natural doesn't automatically mean safe for every age, so always check the ingredients, age restrictions, and appropriate use with your child's healthcare provider.
Homeopathy kit: I like having remedies such as Arnica, Aconite, Belladonna, Chamomilla, Pulsatilla, Gelsemium, Nux vomica, Drosera, and Kali bichromicum on hand for acute coughs & colds. You can find homeopathic remedies through my Fullscript dispensary, which offers an automatic 15% discount on all products. Curious about what potency (30C, 200C) to purchase, how to figure out which remedy to give or how to safely administer homeopathic pellets? You can find all of this information inside Healthy Families Collective!
Tasha Rose Herbals Organic Elderberry Syrup (discount code: DRM) For children 12 months and older. Ideally it is taken at the first onset of symptoms. 1/2-1 tsp can be taken up to 4x a day acutely.
Herb Pharm Immune Avenger: An herbal glycerite blend I like to use to up the immune system during acute illness. You can find this on my Fullscript Dispensary
Vitamin C powder: Vitamin C plays an important role in normal immune function and acts as an antioxidant. Regular supplementation may modestly shorten the duration of colds and can be be supportive acutely. You can find my favorites on my Fullscript Dispensary
Motherlove Children's Chest Rub: A great addition for coughs & colds.
The prevention step I don't skip: reducing exposure
Especially with babies under 12 months, I am thoughtful about who we spend time around during respiratory virus season.
If someone is sick, it's okay to reschedule. You don't need to feel guilty about protecting your little one, even if that means missing a gathering or changing plans.
When we've been out of the house or around people who may have been sick, I prioritize:
Washing our hands when we get home.
Using Xlear Kids Nasal Spray (on my Fullscript Dispensary) for Goldie and Viraldine for my husband and I.
Changing out of clothing.
Getting outside for fresh air when practical and avoiding crowded indoor spaces when illness is circulating heavily in your area.
These steps cannot guarantee that your family won't get sick and that’s really not the point, but they can help reduce exposure without making winter feel like something to fear.
A final reminder for my holistic parents
You don't need a shelf full of supplements to support your child's health. Focus on the foundations, be intentional about reducing exposure, and have a few helpful supplies ready before the next sickness hits your home.
And remember, you don't have to figure all of this out alone!
Inside Healthy Families Collective, I share practical natural medicine education, family wellness foundations, and resources to help you feel more confident navigating your child’s illnesses. If you'd love a trusted resource to turn to when your little one wakes up congested in the middle of the night, I'd love to welcome you into our community.
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Here's to a winter filled with more cozy moments, less stress, and healthy little ones. ❤️
Disclaimer: This article is for educational purposes only and isn't a substitute for individualized medical advice. Supplement safety and dosing depend on age, health history, medications, and other factors. Consult a qualified healthcare provider before starting supplements or treating an illness, especially in infants or children with underlying health conditions.
