Colostrum has gained a lot of traction in the health and wellness industry recently. If you haven't heard of colostrum before, it is the first form of milk, and it is typically produced for the first 2-5 days after birth in mammals.
It is a thick, off-white or yellowish liquid that can be released by the mammary glands in humans as early as the third trimester of pregnancy.
Colostrum differs from mature milk in that it contains higher amounts of protein and lower amounts of carbohydrates and fat.
It is rich in immune-protective properties to keep offspring safe from developing infections immediately after birth. It’s also believed colostrum is instrumental in establishing the gut microbiome [1].
Often referred to as “liquid gold” in humans, colostrum is extremely nutritious and made specifically to support the health and vitality of a newborn. But what about colostrum benefits for adults?
Supplemental colostrum, typically derived from bovine animals, has hit the wellness industry as an immune booster, and consumers are eating it up. But what do we really know about bovine colostrum (BC), and is it worth it to jump on board?
This article will go over the benefits of bovine colostrum supplements in areas such as immune support, gut health, fitness, skincare, and more, so you can make an informed decision on whether colostrum supplements are right for you.
What Is Bovine Colostrum?
BC is the first milk produced post-birth in bovine animals. It is considered a dense source of macro and micronutrients, peptides, immunoglobulins, growth factors, and antimicrobial compounds to support the growth and protection of a newborn calf.
BC differs significantly from regular cow's milk in its nutrient profile. It is a richer source of protein, immunoglobulins, and growth factors to support the development of a hearty immune system, which is critical in the first days of life.
Once matured into regular milk, it becomes significantly less concentrated as the purpose of the milk has shifted from building up the immune system to providing general nutrition for growth and development [2, 3].
BC has recently become popular as a dietary supplement for adults due to its perceived benefits in areas of immunity, gut health, and even athletic performance.
Key Health Benefits of Colostrum for Adults
While it might seem like a new trend, humans have a long history of consuming BC as a health food or for medicinal purposes.
There are also numerous research articles examining its potential applications in human nutrition, particularly in areas of immune system enhancement, gut health, athletic performance, and skin health.
Let’s take a deeper look at what the science says.
Immune System Enhancement
Because BC is considered a rich source of major antibodies, IgG, IgA, and IgM, to provide immune protection to newborn calves, it’s not a stretch to assume it might provide immune enhancements in humans when consumed as well.
The benefits of BC on immune health have been particularly well studied in sports medicine. While it has not been conclusively proven, the research is favorable for benefits, particularly in cases where the immune system is compromised from intense periods of training.
A study on male cyclists found that low-dose daily supplementation of BC for 5 weeks helped to modulate immune parameters during regular and intense bouts of training and reduced the risk of upper respiratory tract infection symptoms compared to the placebo groups.
Along with valuable antibodies, BC contains rich sources of other immune-supporting compounds, including lactoferrin, which has been reported to provide antiviral and antibacterial protection [4].
It also contains growth factors, specifically insulin-like growth factors 1 and 2, which are specific hormones that stimulate growth in areas such as muscle, bone, and cartilage [5].
These compounds may aid in immune modulation for a number of health concerns, including the common cold and flu virus.
A study on the prevention of flu episodes with colostrum compared with vaccination in adults found that the incidence of hospital admission and complications was higher in the group that received only vaccination compared with the colostrum group.
Gut Health & Digestive Support
A large portion of your immune system is in your gut, roughly 70-80%; therefore, it’s reasonable to hypothesize that anything that provides immune-modulating properties will likely benefit gut health.
Not only does BC contain rich sources of several immune-modulating properties, but it is also a good source of prebiotics, which act as food for beneficial bacteria in the gut, allowing them to thrive.
Several research studies have found that BC may be beneficial in the treatment and management of various gastrointestinal disorders, including inflammatory bowel disease and ulcerative colitis.
A 2021 comprehensive review found that BC can improve gastrointestinal symptoms related to several conditions.
The composition of BC provides protection against microbial growth, enhances beneficial microbes to support a hearty gut flora, modulates the immune response, stimulates growth and repair of damaged intestinal tissues, and helps to restore gut permeability.
While there are many research articles available to support the potential benefits of BC for these conditions, there is still more definitive research needed in human trials.
Muscle Recovery & Athletic Performance
BC is believed to help mitigate post-exercise inflammation. The presence of growth factors may also aid in muscle retention, making this a popular supplement for various arenas of exercise, including bodybuilding and endurance sports.
A small study conducted in 2023 on the long-term effects of BC supplementation in football players found that after 6 months, supplemented athletes had a significant increase in IgG concentrations in their blood, accompanied by a decrease in inflammatory markers.
These results suggest that BC supplementation may be a safe intervention to help reduce inflammation caused by intense periods of training.
Some early studies have suggested BC may enhance body composition when combined with regular resistance training.
This research suggests that there is some evidence that BC can promote greater improvements in muscle mass, strength, and loss of body fat, but other studies show minimal differences.
The enhanced micronutrient profile of BC compared to whey protein has been identified as a potential key player in enhancing training adaptation when compared with whey supplements, but more robust research on this is still needed.
Skin & Anti-Aging Benefits
The same immunoglobulins and growth factors that are studied for their beneficial effects on immunity and gut health are believed to provide benefits to our skin health as well.
These compounds, along with other bioactive substances in BC, are hypothesized to support collagen production, improve skin elasticity, and provide additional benefits in reducing inflammation and boosting wound healing.
Some studies suggest BC may help manage atopic dermatitis (eczema) symptoms and improve acne in those with acne-prone skin.
A new study conducted this year demonstrated that the extracellular vesicles in BC helped to alleviate eczema symptoms in mice. While promising, further human trials are still being explored.
Real User Experiences & Expert Insights
While verified clinical feedback regarding user testimonials for BC supplementation is limited, below are some things noted from consumer experiences.
One user on WebMD notes, “I immediately noticed more energy, and in a few days I had normal bowel movements. Before, I was only going every other day, and it was hard. I have been going to physical therapy, and I think it has helped me gain muscle faster.”
Another user states, “It has improved my 50-year-old skin, plumping it and thickening it. It has done the same for my mother, who is 89.”
According to wellness dietitian Lindsey Wohlford, while there are studies that show promise with colostrum in areas such as immune function and gut health, research in humans is limited, and more robust data is still needed before any recommendations can be made.
How to Take Colostrum for Best Results
If you’re interested in trying BC, it’s widely available in tablet and powder forms. For optimal absorption, it’s recommended to take BC on an empty stomach or about 20-30 minutes pre-meal.
For enhanced absorption, you can look for BC products that contain liposomal delivery. This process encapsulates nutrients within liposomes to enhance bioavailability and effectiveness.
You can find this option for both powder and capsule supplements. It would be clearly stated on the supplement label.
There are no current dosage guidelines for BC supplements, but most studies support dosages between 10-60 grams per day, divided into at least two doses throughout the day.
Most research available suggests consistent supplement use for at least 4-12 weeks to see results, but this will vary depending on the person and their goals for taking BC supplements.
Is Colostrum Safe for Adults?
Colostrum supplements are considered safe for healthy adults; however, like any dietary supplement, there are risks.
Some individuals may experience mild side effects with BC, which can include nausea, bloating, or gas. Rare cases of skin rash or diarrhea have been reported.
It’s recommended that individuals with a dairy allergy or who are immunocompromised avoid taking BC supplements. It’s also essential to consider manufacturing processes to avoid microbial contamination.
Consumers interested in taking BC supplements should seek out products that have been pasteurized.
It’s also important to note that dietary supplements such as colostrum are not regulated by the Food and Drug Administration, and standard regulations for these products are not available, so consumer caution is advised.
Always seek products from trusted brands and look for third-party testing for quality and purity so you know you are getting what you pay for.
Colostrum vs. Other Supplements
There are a plethora of dietary supplements on the market, so when would you choose colostrum versus something else?
When considering the potential benefits of taking colostrum, common supplements such as whey protein, glutamine, probiotics, and collagen supplements also come to mind, as they may provide similar benefits in various areas.
What it all boils down to is personal preference and comfort level. In some cases, you may include more than one of these in your daily routine.
For example, athletes find colostrum supplements desirable for their benefits in mitigating inflammation during bouts of intense exercise, but they may also choose to include whey protein as well to support muscle growth and recovery.
The same can be said for colostrum and collagen supplements for skin health. There is research to support the benefits of both, but they work in different ways and may even complement each other.
There are no known interactions with colostrum supplements and other dietary supplements, but it’s a good idea to consult your healthcare provider if you are taking any medications.
It’s also advisable to avoid multi-ingredient supplements, particularly products that include herbal ingredients, as the more supplements on board, the more likely it is for a possible interaction to occur.
Conclusion: Is Colostrum Worth Taking as an Adult?
Colostrum supplements may be getting a lot of attention lately, but they have been around for quite some time. Many research articles have explored the benefits of taking BC in areas such as immune system enhancement, gut health, athletic performance, and skin health.
Those most likely to benefit from BC supplements are healthy adults. Research on BC supplements in children is not as robust.
Consult your doctor or healthcare provider before including BC supplements in your routine, especially if you have any health conditions or take any medications.
If you do plan to take BC, choose from a reputable manufacturer that offers pasteurization and third-party testing for quality and purity. Consider liposomal delivery for increased absorption and take on an empty stomach for at least 4 weeks consistently for best results.
While there is promising research available, human trials are lacking in many areas, and more robust research is needed before specific recommendations can be made and consumer caution is advised.
