COLOSTRUM SUPPLEMENTS: WHAT YOU SHOULD KNOW

Colostrum is a liquid produced before breast milk when babies are born. It is a rich source of antibodies and other important nutrients for the immune system.

Beyond the need for colostrum at birth, many people are curious about colostrum supplements as they get older. Are there benefits to taking it as an adult? If so, what’s the best colostrum supplement for adults?

We’re covering what you need to know about colostrum supplements, including the types, potential benefits, considerations, and typical doses of colostrum for adults.

What is Colostrum?  

Colostrum is a thick, nutrient-rich fluid produced by the mammary glands of mammals — including humans — shortly after giving birth and before regular breast milk starts to be made. It’s often called “liquid gold” by new mothers due to its ability to help strengthen a newborn’s immune system (so we don’t want to waste it!).

However, as a supplement, colostrum can be found in the form of capsules and powders. It’s sought after for its potential health benefits for immune and gut health as well as enhancing athletic performance.

Types of colostrum Supplements

The most common type of colostrum supplement is bovine-derived, meaning they’re from cows who have recently given birth to a calf. However, there are also goat-derived colostrum supplements. While all colostrum is packed with nutrients and immune-boosting compounds for newborn mammals, there’s a difference in colostrum produced for baby animals versus for baby humans.

All colostrum is rich in antibodies, nutrients, and growth factors that may help support gut health and immune function. (1) However, the bioavailability of these components in colostrum supplements and how well they work in humans isn’t fully understood. In other words, we can’t extrapolate the benefits of cow or goat colostrum to humans.

Furthermore, animal colostrum products may pose a higher risk of certain allergens or intolerances, especially those who are sensitive to lactose or dairy proteins. Proteins in human colostrum are more readily available and better absorbed by the human gut, therefore less likely to cause an upset stomach. (2)

Plus, a mother’s milk changes as her baby grows, depending on their needs, environment, and unique microbiome. This piece is lacking when you’re simply taking a colostrum supplement from another mammal that isn’t tailor-made for you, an adult human. (3)

With all of this being said, you’re not going to find human-derived colostrum supplements at the store. While many people swear by colostrum supplements for their health, it’s important to understand that the potential benefits may not translate as hoped for the reasons above.

How Much colostrum do you need?

There’s no standard dosage for colostrum for adults. The recommended amounts can vary depending on the product, formulation, and its intended use. Many manufacturers suggest a colostrum dosage for adults of 500 mg to 2,000 mg per day.

The amount of colostrum that makes sense for you also depends on your health and why you want to take it. It’s always best to speak with your healthcare provider before adding a new supplement to make sure it’s safe and appropriate for you.

The amount of colostrum that makes sense for you also depends on your health and why you want to take it. It’s always best to speak with your healthcare provider before adding a new supplement to make sure it’s safe and appropriate for you. 

Are There Benefits of Colostrum Supplements?

Promoting a Healthy Gut Microbiome

The gut microbiome is the community of microbes (like bacteria and yeasts) that thrive in your digestive tract. Research shows a strong relationship between the health of your gut microbiome and your overall health outcomes, underscoring the importance of caring for your digestive microbes.

Colostrum may be one way to do this, as it contains growth factors that may help strengthen the gut lining. Some researchers think compounds in colostrum may help prevent or reverse leaky gut, a condition in which contents of the gut leak into the body and trigger inflammation and potential health issues. When the lining of your gut is healthy and intact, you may also experience better nutrient absorption and overall digestive well-being. (4)(5)(6)

Supporting Immune Health

Colostrum provides a heavy dose of immune support to newborns, but the need for healthy immune function doesn’t stop there. This is one reason so many consumers are flocking to colostrum supplements as they get older.

Colostrum is naturally full of antibodies — especially IgG — which help keep your immune system strong. Antibodies also provide extra defenses against harmful germs, which may help reduce the occurrence and severity of common illnesses or infections. (7)(8)(9)

Still, the composition of bovine-derived colostrum is shaped by the cow’s environment and may not necessarily translate to better immune function for humans.

Athletic Performance

Finally, insulin-like growth factor (IGF-1) in colostrum may be helpful for muscle repair and growth for individuals leading an active lifestyle, though the evidence is limited and not strong. (10)

Colostrum may help stabilize exercise-related inflammation and help athletes recover more quickly between workouts. (11)

Colostrum Supplements: Things To Consider

There are many colostrum supplements available today, which may have you wondering how to choose the best one. Here are some things to keep in mind:

• Sourcing: Because we won’t find human colostrum supplements, choose options containing colostrum derived from grass-fed, hormone-free animals for the highest quality.
• Independent Testing: Always seek supplements that have been third-party tested for quality and purity. Look for certifications from NSF International, USP, Informed Choice, or ConsumerLab.
• Form: Colostrum supplements come in various forms, like capsules, powders, or liquids. Choose one that suits your needs and preferences.
• Dosage: Doses can vary, but are often 500 mg to 2,000 mg per day depending on the product. Something that provides significantly lower or higher than that may either be less effective or have a higher risk of potential side effects.

Possible Side Effects and Interactions

As with any supplement, colostrum comes with its share of potential side effects, though it’s generally thought to be low-risk compared to milk, for example. (12) Some possible side effects of colostrum supplements include:

• Allergic reactions to specific dairy proteins in colostrum
• Mild digestive discomfort in the form of nausea, bloating, gas, or diarrhea
• Increased immune activity due to the potential of colostrum to stimulate the immune system

Certain groups of people should seek medical advice before adding colostrum due to its potential interactions, immune effects, or lack of safety evidence in certain scenarios:

• Pregnant or breastfeeding women
• Individuals who take immunosuppressant medications
• People who are sensitive to dairy proteins or lactose intolerant
• Children

Bottom Line

Many people take animal-derived colostrum for adults hoping to reap benefits like immune support, workout recovery and athletic performance, or improved gut health. Will it prove effective? It’s hard to say.

While there are many colostrum supplements to choose from, research on its benefits is ongoing and not everyone may experience the same effects — especially given that humans and cows aren’t the same mammalian species. If you decide to try colostrum, speak to your provider and look for options that are high quality and independently tested.

References 

1. Costa A, et al. (2023). Invited review: Bovine colostrum, a promising ingredient for humans and animals—Properties, processing technologies, and uses. J Dairy Sci, 106(8): 5197-5217.
2. Ballard O, Morrow AL. Human milk composition: nutrients and bioactive factors. Pediatr Clin North Am. 2013;60(1):49-74. doi:10.1016/j.pcl.2012.10.002
3. Underwood MA. Human milk for the premature infant. Pediatr Clin North Am. 2013;60(1):189-207. doi:10.1016/j.pcl.2012.09.008
4. Hajihashemi P, Haghighatdoost F, Kassaian N, et al. Bovine Colostrum in Increased Intestinal Permeability in Healthy Athletes and Patients: A Meta-Analysis of Randomized Clinical Trials. Dig Dis Sci. 2024;69(4):1345-1360. doi:10.1007/s10620-023-08219-2
5. Chandwe K, Kelly P. Colostrum Therapy for Human Gastrointestinal Health and Disease. Nutrients. 2021;13(6):1956. Published 2021 Jun 7. doi:10.3390/nu13061956
6. Dziewiecka H, Buttar HS, Kasperska A, et al. A Systematic Review of the Influence of Bovine Colostrum Supplementation on Leaky Gut Syndrome in Athletes: Diagnostic Biomarkers and Future Directions. Nutrients. 2022;14(12):2512. Published 2022 Jun 17. doi:10.3390/nu14122512
7. Ghosh S, Iacucci M. Diverse Immune Effects of Bovine Colostrum and Benefits in Human Health and Disease. Nutrients. 2021;13(11):3798. Published 2021 Oct 26. doi:10.3390/nu13113798
8. Hałasa, M., Baśkiewicz-Hałasa, M., Jamioł-Milc, D., Maciejewska-Markiewicz, D., & Skonieczna-Żydecka, K. (2022). Bovine colostrum supplementation in prevention of upper respiratory tract infections – Systematic review, meta-analysis and meta-regression of randomized controlled trials. Journal of Functional Foods, 99, 105316. https://doi.org/10.1016/j.jff.2022.105316
9. Kim YJ. Immunomodulatory Effects of Human Colostrum and Milk. Pediatr Gastroenterol Hepatol Nutr. 2021;24(4):337-345. doi:10.5223/pghn.2021.24.4.337
10. Davison G. The Use of Bovine Colostrum in Sport and Exercise. Nutrients. 2021;13(6):1789. Published 2021 May 24. doi:10.3390/nu13061789
11. Główka N, Woźniewicz M. Potential use of Colostrum Bovinum supplementation in athletes – A review. Acta Sci Pol Technol Aliment. 2019;18(2):115-123. doi:10.17306/J.AFS.0654
12. Bagwe S, Tharappel LJ, Kaur G, Buttar HS. Bovine colostrum: an emerging nutraceutical. J Complement Integr Med. 2015;12(3):175-185. doi:10.1515/jcim-2014-0039