Welcome to the Ask a Nutritionist podcast, brought to you by Nutritional Weight and Wellness.

We are thrilled to have you join us today as we discuss the connection between what you eat and how you feel,

and share practical real-life solutions for healthier living through balanced nutrition.

Now let's get started.

Welcome to Dishing Up Nutrition's midweek segment called

Ask a Nutritionist. I am Teresa Wagner, a registered and licensed dietitian. On today's show,

brought to you by nutritional weight and wellness, I will be answering questions that we have

received from one of our Dishing Out Nutrition listeners.

Today's question is, how much vitamin C and vitamin D3 can I give my kids?

They're four and seven years old to help boost their immunity during cold and flu season.

So I think this is a great question. At this time of year, I think many of us are looking for

ways to boost our immune system. And we as parents are especially concerned about our children,

whether they are in daycare or in school where exposure is higher, because we as parents know that

when our kids get sick,

not only do they not feel well and we don't want that for them, but they also are likely to miss

school. And if they are missing school, we ourselves are more likely to get sick and may have to

miss work. Or it just makes taking care of our families just all the more difficult.

So let's start this question with answering the question about supplementation and then move on to low cost or no cost ideas to help improve the health of our children's immune system. And you don't need to be a child

or have children for these tips. They are beneficial for anyone looking to boost their immune system.

Let's start with vitamin C supplementation. The RDA, or the recommended daily allowances for four to eight year olds,

which would cover the two children she was talking about, is 25 milligrams per day. For

9 to 13 year olds, it's 45, and for 14 to 18 year olds, it's 75 milligrams. When we're talking about the RDA, though,

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