Colostrum Supplements: What to Know About the Benefits of This Superfood
Key takeaways:
Colostrum is a nutrient-rich liquid produced by all female mammals shortly after giving birth. Colostrum supplements are made from bovine (cow) colostrum.
Colostrum supplements claim to strengthen your immune system, improve gut health, and support muscle recovery. There’s limited research to support these claims.
To reduce the risk of foodborne illness, use a pasteurized colostrum supplement. Look for companies that follow “calf-first” practices to make sure calves get the colostrum they need.
Colostrum is a nutrient-rich fluid produced by female mammals shortly after birth. It plays a critical role in protecting newborns in their first days of life, offering vital nutrients and strengthening their immune system.
Colostrum supplements are making a splash on social media as a new superfood. But is there any evidence showing that they’re actually good for your health? Are colostrum supplements safe? Here’s what you should know before trying them.
What are colostrum supplements?
Colostrum supplements are made from bovine (cow) colostrum. Female cows produce colostrum right after they give birth. After a few days, they stop making colostrum and start producing milk. Dairy cows can make milk for up to 11 months after giving birth, but they only make colostrum for a few days. So, there’s a short window to collect and process colostrum.
Save over 40% on Qsymia with GoodRx
Discover the once daily Qsymia for weight management. Qsymia is for adults and children 12-17 in combination with a healthy diet and regular exercise.
Colostrum is naturally rich in:
Protein
Antibodies
Antioxidants
Fatty acids
Minerals
Colostrum is collected using the same milking technology as regular cow’s milk. It can then be pasteurized, dried, and processed. Colostrum supplements are sold as:
Powder
Liquid
Tablets
Capsules
Creams
Colostrum supplements can be purchased online, at health food stores, and directly from some dairy farms.
What are the benefits of colostrum supplements?
Colostrum supplements claim to provide a variety of health benefits. But there’s not a lot of strong evidence to support most of these claims. Here are some of the possible benefits of colostrum supplements.
Improved exercise performance
Colostrum contains a lot of protein, which can help increase muscle mass. In one study, athletes who took colostrum supplements for 8 weeks showed improved muscle mass and strength. Colostrum supplements may also decrease muscle fatigue and improve stamina.
Too much of a good thing? Here’s how much protein you really need each day.
Get the right protein supplement. Our experts review the best protein drinks for older adults.
It’s best to get your protein from food. Here are 10 foods that make it easier to eat more protein.
Studies on colostrum’s effects focus on high-performance athletes, who have greater protein needs than the average person. Most people can get the protein they need from other food sources including meat, dairy, and plant-based protein.
Faster wound healing
Colostrum contains proteins that help with wound healing. Studies have shown that adding colostrum to dressings can help wounds heal better. Scientists believe that colostrum helps tissue grow and heal. But it’s important to note that these studies were all done in healthcare settings on wounds that weren’t getting better with regular treatment.
There’s no evidence that colostrum dressings are needed to help with regular cuts, scraps, or injuries.
Read more like this
Explore these related articles, suggested for readers like you.
Less illness
Colostrum contains high levels of immunoglobulins (antibodies). These antibodies pass to newborn calves when they nurse. Since newborn calves don’t have a fully developed immune system, these antibodies help keep them safe from illness.
Makers of colostrum supplements claim these antibodies can also strengthen the immune system in adult humans. They claim that colostrum supplements can help you recover from infections and keep you from getting sick. But the research on this is limited and mixed.
One small trial showed that colostrum supplements didn’t improve immune function in adult female athletes. But another small study found that males who took colostrum supplements had fewer respiratory infections during winter months.
Right now, it’s unclear if colostrum supplements can really help you fight off a cold or keep you from getting sick. It’s also unknown how much colostrum is needed to get these benefits.
Better gut health
Colostrum supplements contain nutrients that can help protect and heal your gut wall and keep your gut microbiome healthy.
Studies suggest that colostrum can help people with inflammatory bowel disease. There’s also evidence that it may help those with diarrhea caused by certain infections.
But for most people, it’s unclear if colostrum supplements provide many gut health benefits. You may be able to get the same benefits from other gut-friendly products like probiotics, kombucha, and fermented foods.
How do you take colostrum supplements?
Colostrum powders can be mixed with water or other liquids to make smoothies and shakes. You can even add them to your coffee or tea.
Liquid colostrum is often added to other dairy products like yogurt or cheese. You can take supplements and capsules directly from the bottle. But it’s important to read the ingredient labels, as different brands contain different concentrations.
There’s no “right” dose for colostrum supplements. No studies have determined how much people need to take to see the potential health benefits. It’s also not clear how often you should take these supplements or for how long.
Are colostrum supplements safe?
Colostrum supplements aren’t regulated by the Food and Drug Administration (FDA). This means the FDA doesn’t check them for safety or verify that they deliver on health claims.
This also means there’s no standard colostrum supplement, and the exact concentration of nutrients can vary from brand to brand.
You may need to avoid colostrum supplements if you:
Are pregnant or nursing
Have a dairy allergy
Follow a vegan diet
Have a weakened immune system
It’s always best to talk to your healthcare team before starting a new supplement. They can make sure supplements are safe for you to take.
You should also contact your healthcare team if you notice any new symptoms while taking a colostrum supplement. They can help you determine whether the supplement is causing your symptoms.
What should you look for in a colostrum supplement?
Look for products that are third-party tested and pasteurized. This helps lower the risk of foodborne illness from colostrum supplements.
The quality of colostrum can vary based on the cow’s health, environment, and diet. Opt for colostrum supplements that come from grass-fed, pasture-raised cows.
Several animal rights groups, including PETA (People for the Ethical Treatment of Animals), believe that bovine colostrum should only be used by nursing calves. Newborn calves depend on bovine colostrum. Activists point out that there are other protein sources that don’t involve taking colostrum from calves.
Consider looking for brands that follow a “calf-first” philosophy. Studies show that healthy cows can produce more colostrum than a calf needs. This surplus is typically discarded in the dairy industry. Some companies only make supplements using this extra colostrum. This ensures that the calves get what they need and that no colostrum is wasted.
The bottom line
Bovine colostrum is rich in proteins, antioxidants, and minerals. Some research shows that colostrum supplements can help people with inflammatory bowel disease and infectious diarrhea. But there’s not a lot of research supporting the use of colostrum supplements for everyday use.
Why trust our experts?
References
Antonio, J., et al. (2001). The effects of bovine colostrum supplementation on body composition and exercise performance in active men and women. Nutrition.
Arnold, M. (n.d.). Colostrum management for dairy calves. University of Kentucky Department of Animal & Food Sciences.
Arslan, A., et al. (2021). Bovine colostrum and its potential for human health and nutrition. Frontiers in Nutrition.
Barakat, S. H., et al. (2020). Bovine colostrum in the treatment of acute diarrhea in children: A double-blinded randomized controlled trial. Journal of Tropical Pediatrics.
Chandwe, K., et al. (2021). Colostrum therapy for human gastrointestinal health and disease. Nutrients.
Fasse, S., et al. (2021). Bovine colostrum for human consumption—improving microbial quality and maintaining bioactive characteristics through processing. Dairy.
Filipescu, I. E., et al. (2018). Preventive effects of bovine colostrum supplementation in TNBS-induced colitis in mice. PloS One.
Jones, A. W., et al. (2013). Effects of bovine colostrum supplementation on upper respiratory illness in active males. Brain, Behavior, and Immunity.
Kim, H. K., et al. (2021). Harnessing the natural healing power of colostrum: Bovine milk-derived extracellular vesicles from colostrum facilitating the transition from inflammation to tissue regeneration for accelerating cutaneous wound healing. Advanced Healthcare Materials.
Li, Y., et al. (2017). A stepwise, pilot study of bovine colostrum to supplement the first enteral feeding in preterm infants (precolos): Study protocol and initial results. Frontiers in Pediatrics.
Mandloi, V., et al. (2024). Role of bovine colostrum dressing on chronic non-healing wounds in comparison to conventional dressing: A case-control study. The International Journal of Lower Extremity Wounds.
Midwest Dairy. (n.d.). Farm life frequently asked questions.
Pfau, A. P. (n.d.). Colostrum is critical after calving. University of Wisconsin-Madison Division of Extension Dairy Program.
PETA. (2024). Taking bovine colostrum is colossally cruel. Facebook.
Skarpańska-Stejnborn, A., et al. (2020). Effects of long-term supplementation of bovine colostrum on the immune system in young female basketball players. Randomized trial. Nutrients.
