Colostrum is the first form of milk produced by mammals, including humans and cows, in the first few days after giving birth. It’s a thick, yellowish substance rich in nutrients, antibodies, and growth factors designed to support a newborn’s immune system and development.
Human colostrum has been recognized for its important role in infant health. However, bovine colostrum, which is produced by cows, has recently gained traction as a wellness supplement for human adults.
Many claim that bovine colostrum is a superfood that supports gut health, the immune system, and athletic recovery. In fact, it’s available in powder, capsule, and beverage form.
Colostrum as a natural supplement has had a sudden rise in popularity, leaving many consumers wondering whether or not it’s actually beneficial for humans beyond infancy.
This article will explore what the science really says about colostrum as well as the health benefits that it may offer for the immune system, digestion, and more.
The article will also explore the potential risks of colostrum, who might benefit from it, and who should avoid it. If you’re curious about colostrum, or even skeptical about it, this guide will help you understand if it’s a supplement worth including in your wellness routine.
What Is Colostrum?
Colostrum is the first type of milk that mothers produce after a baby is born. Often referred to as “liquid gold,” colostrum has a thick consistency and yellow tint that plays a vital role in infant development.
It has a richer nutrient profile than regular, mature milk. The higher calorie and nutrient content of colostrum is uniquely designed to support the needs of a newborn and protect the infant from pathogens.
Colostrum contains more protein and less fat and carbohydrates than regular breast milk. It also delivers much higher micronutrient concentrations than regular breast milk. For example, colostrum contains higher concentrations of zinc, magnesium, phosphorus, and selenium than regular milk (1).
In addition to having a different nutrient profile for macronutrients and micronutrients, colostrum also contains vital antibodies and antioxidants that support and strengthen the immune system and gut health of a newborn.
Immunoglobulins, primarily IgG, are antibodies found in colostrum that help support the immune system. Lactoferrin is another compound found in colostrum that offers anti-inflammatory and antibacterial effects that strengthens the gut lining in newborns (1).
Mothers produce colostrum for only up to five days postpartum, which is why it’s important for babies that are breastfed to consume breastmilk as soon as possible to reap the nutritional benefits of colostrum.
After these initial days, the mother’s milk will transition to mature human milk, therefore changing the nutritional composition of the milk as well.
While human colostrum is tailored specifically for human infants, bovine colostrum from cows is what is typically found in dietary supplements.
While not specifically designed for humans, bovine colostrum is similar to human colostrum and has been demonstrated to be safe and potentially beneficial for human consumption. Bovine colostrum is processed into powder or capsule form and is marketed to adults for various health benefits.
Claimed Health Benefits of Colostrum
Colostrum supplements are claimed to have a wide range of health benefits such as boosting the immune system, improving gut health, and supporting muscle recovery after a workout.
Some of these health claims are supported by scientific evidence, while other claims largely remain speculative and require further research. The following sections will explain what the science says about some key areas of interest.
Immune System Support
Perhaps the most frequently discussed benefit of colostrum is the role it plays in the immune system. To target immune support with colostrum makes sense as it is rich in antibodies such as IgG, lactoferrin, cytokines, and various antimicrobial peptides that help the body protect against pathogens.
While research has long supported the fact that these compounds protect newborns, researchers have more recently explored the potential benefits for adults.
Studies have found that colostrum may help prevent infections, however, these effects may only be apparent in undernourished individuals. More research is needed to better understand if colostrum is beneficial in already healthy and well-nourished adults (2).
However, another study found that older adults who consumed bovine colostrum supplements showed metabolic changes and reduced expression of pro-inflammatory markers, thereby boosting their immune function (3).
Research has also suggested that colostrum supplements may help protect against upper respiratory tract infections in adult athletes.
The study concluded that colostrum supplements significantly reduced the number of days individuals presented with upper respiratory tract infection symptoms (4).
Gut Health and Leaky Gut
Colostrum for gut health has been a major theme of discussion in recent years, largely because of colostrum’s role in reducing intestinal permeability.
A permeable gut lining, often referred to as “leaky gut” has been linked with gastrointestinal upset, inflammation, poor immune health, increased food sensitivity, among other issues.
Colostrum contains growth factors including IGF-1 and TGF-β which have been linked to improved intestinal lining health and less inflammation.
A study from 2011 found that individuals who consumed colostrum supplements experienced reduced gut permeability (5).
Additionally, a study among athletes found that exercise-induced gut permeability improved after taking colostrum supplements (6).
Muscle Recovery and Performance
Colostrum supplements are popular for athletes who claim it helps with muscle recovery and performance due to it naturally containing insulin-like growth factor (IGF-1) and other regenerative compounds. These compounds may improve muscle repair and growth as well as recovery after intense exercise.
While more of the current research suggests the promising effects of colostrum as it relates to the immune system and gut health, there is less significant evidence pointing to muscle recovery benefits. More research is definitely needed to better understand the role that colostrum may play in performance enhancement (7).
Skin Health and Anti-Aging
Colostrum is also being touted for its skin and anti-aging benefits. It’s thought that the anti-inflammatory properties and growth factors in colostrum can support wound healing, supporting collagen production, and reduce oxidative stress.
Some research suggests that colostrum can help regenerate tissues and reduce inflammation, although human trials in this area remain relatively limited. One study found that bovine colostrum helped repair UV-damaged skin (8).
Scientific Evidence: What Do Studies Say?
Ultimately, despite bovine colostrum supplements showing significant therapeutic promise, there is more research needed to support its efficacy.
There have been various small clinical trials, however, sample size has been small and the studies have been for short durations. Results from these studies still remain mixed and somewhat inconclusive (9).
A 2006 study found that colostrum supplements reduced the incidence of upper respiratory tract infections in military trainees, and a 2016 study suggested that the supplement improved gut permeability among athletes. While these results are encouraging, the samples have been among groups who have undergone physical stress. Therefore, it’s difficult to extrapolate these results to the broader population.
Even regarding muscle recovery and performance, sample sizes for these studies have been small and the need for larger, more rigorous studies has been emphasized.
Many of these studies have been supported or sponsored by manufacturers of colostrum products, of course raising concerns about potential bias.
While some studies are promising, science at this point at least does not suggest colostrum to be a miracle supplement, and it may only offer some benefit to certain groups of people.
Is Colostrum Safe? Who Should and Shouldn’t Take It?
In general, colostrum supplements are considered safe for most people, when taken in moderate doses. Colostrum supplements have been used in many studies with very few adverse effects.
Like many supplements, the safety of colostrum has not been fully established especially over longer durations of time, or in vulnerable populations.
Some of the mild potential side effects of colostrum include digestive upset such as bloating, gas, or diarrhea, especially when first starting the supplement.
The side effects are typically short-lived but may be more bothersome or aggravating for individuals with pre-existing gut sensitivities.
Individuals with dairy allergies should completely avoid colostrum as it contains proteins like casein and whey that can trigger a reaction. Some individuals with lactose intolerance may also experience negative side effects from colostrum, although there are pretty low levels of lactose in the supplement.
If you’re lactose intolerant and unsure if colostrum will trigger symptoms, it’s possible to trial your tolerance with a very small dose and monitor your response.
For women who are pregnant or breastfeeding, it’s recommended to consult with a healthcare provider before using colostrum supplements. Even though colostrum is a naturally occurring supplement, its use has not been well studied in this population.
People with autoimmune disorders should exercise caution with colostrum supplements. While they can actually be quite beneficial for some people, some theories suggest that colostrum may exacerbate certain autoimmune symptoms. It’s best to consult with a medical professional if you’re unsure about colostrum, especially if you have any underlying conditions.
Keep in mind that like many supplements, colostrum is not reviewed by the FDA for safety or efficacy. This is why it’s necessary to ensure you’re choosing reputable brands that conduct third-party testing and following good manufacturing practices.
How to Take Colostrum as a Supplement
Colostrum supplements are available in various forms such as powders, capsules, and liquids. The most common form of bovine colostrum supplements is powder, as this is the most versatile and it’s the form often used in studies.
While there is no set recommendation for how much colostrum someone should take daily, typical dosages range from 10 to 60 grams per day. Often, it’s recommended to divide the colostrum into two or three doses.
To boost overall wellness and support the immune system, taking a lower dose of about 10-20 grams daily may be totally sufficient. Higher doses have been used in individuals with specific gut permeability concerns or in athletes.
Many experts recommend taking colostrum on an empty stomach to reap the benefits.
For athletes using colostrum for exercise recovery, it may be best to take it right after a workout to boost muscle repair.
Ensure the supplement you choose has undergone third-party testing to ensure purity, safety, and potency.
If unsure, start with a lower dose and assess your tolerance. Particularly if you have dietary sensitivities, it’s best to go slow and titrate up based on how you feel.
Real-Life Experience and Testimonials
While more research on colostrum is needed and is currently underway, there have been reports of positive results with using colostrum, specifically for gut health, immune health, and sports recovery.
Many experts note the positive effects that their patients experience from taking colostrum supplements.
As a registered dietitian, one of my clients reported that her skin became more glowy and hydrated after taking colostrum supplements for 6 weeks.
Another client struggling with ongoing irritable bowel syndrome symptoms experienced some relief only when he started adding in daily colostrum supplements.
Other experts and users note that they notice improvements in endurance and recovery time when taking colostrum before or after workouts.
Despite the positive anecdotes related to colostrum supplements, many people also report no noticeable effects. While colostrum shows potential in the supplement world, it’s not a guaranteed fix for everyone and of course more research is needed.
Colostrum vs. Alternatives: Do You Need It?
Colostrum contains immune proteins, growth factors, and antimicrobial compounds, which gives way to its unique benefits. However, there are other supplements on the market that offer benefits for gut health, immunity, and recovery.
Whey protein for example has been widely studied for muscle growth and repair. Although, whey protein doesn’t contain the immune boosting and gut healing properties that colostrum does.
Probiotics are a common supplement that support gut health by targeting the balance of healthy gut bacteria in the digestive tract. While colostrum feeds and seals the gut lining, probiotics help promote a healthy balance of bacteria. In fact, colostrum and probiotics may work quite well together.
There are supplements on the market that target gut health, immune health, and athletic recovery. However, colostrum seems to be the only supplement that targets all three of these areas of interest. While not essential for everyone, colostrum may offer benefits that more common supplements lack.
Final Verdict: Is Colostrum Good for You?
Colostrum offers a promising mix of immune-boosting antibodies, gut-supporting growth factors, and anti-inflammatory compounds.
There is some early scientific research and anecdotal evidence that supports the use of colostrum for gut health, athletic recovery, and immunity.
Keep in mind that no one supplement can be a magic fix. Colostrum is no different and its effects can vary widely. Some people may notice benefits from taking colostrum while others may not notice much difference.
If you struggle with leaky gut, frequent infections, or have a difficult recovery after tough workouts, it may be worth giving colostrum a try. As with any supplement, ensure you’re following a balanced diet, as supplements should be a complement to a healthy routine.
Before beginning any new supplement, it’s recommended to consult with a healthcare provider before adding colostrum to your routine, particularly if you have any underlying health conditions or concerns.
