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If you’ve spent time on social media recently, you’ve probably heard the word “colostrum” — a lot.
From people putting it in their smoothies or coffees, to your favorite influencer sharing an ad, colostrum is certainly trending online right now. According to the Internet, colostrum supplements, often taken in powdered form, are packed with benefits. Many claim colostrum has given their immune system a boost, fixed their gut issues, and even made their skin glow.
What is colostrum, anyway?
It gets even more interesting when you realize what colostrum actually is. Colostrum is the first form of breastmilk mammals make after giving birth, and it provides incredible, scientifically-backed benefits for newborns — so it stands to reason that it may provide similar benefits for adults who consume store-bought colostrum.
But then again, adult bodies are different, and the colostrum that’s available for purchase is as well (no, it’s not human colostrum — more on that below). So while the claims are exciting, we need to know: Is investing in colostrum actually going to provide the kind of benefits we’re seeing people describe online? We checked in with registered dietitian Anna Bohnengel to learn more.
Are there benefits to taking colostrum supplements?
First of all — let’s break down some of the potential benefits colostrum boasts. “Colostrum is the very first form of milk produced by the mammary glands in mammals — including humans — right after giving birth,” says Bohnengel. “It’s packed with a blend of nutrients, immune-boosting compounds, and growth factors.”
Colostrum is so powerful, it’s actually referred to as “liquid gold” — not just for its nutritional makeup, but also for its yellow hue.
“For newborns, the benefits of colostrum are well established and undisputed,” says Bohnengel.
Colostrum is full of immunoglobulins (antibodies help build a newborn's immune system) and growth factors, which aid in development of organs and tissues. It’s also higher in protein, vitamins, and minerals than regular milk.
It’s also easier for infants to digest because it's lower in fat and sugar than regular milk. “Antibodies in colostrum help bring down gastrointestinal inflammation, and it helps colonize the baby's gut microbiome for better overall gut health,” explains Bohnengel.
Do adults experience the same effect?
So, do the very obvious, evidence-backed benefits colostrum provides newborns hold up in adults as well?
“This is what we don't know,” Bohnengel says. “Mammals produce colostrum in the early days of a newborn's life, but then it evolves into breastmilk. We really don't know if there are long-term benefits to colostrum after the newborn days.”
Recently, we’ve been seeing a lot of marketing to suggest that colostrum can provide the same benefits for adults, and some emerging research is digging into this idea.
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“While research supporting many of the health claims is scarce, there is emerging research suggesting that [colostrum] may provide [some] benefits, when used in the short-term.”
The potential benefits include immune support, gut health, and athletic performance.
“Colostrum’s supplements have been shown in a couple of trials among various populations to help alleviate diarrhea and vomiting. This is likely due to the immunoglobulins in the colostrum supporting the integrity of the gut lining and helping to heal conditions like leaky gut,” says Bohnengel.
“Some athletes use it for muscle recovery due to its growth factors that can help bring down inflammation and regenerate muscle tissue — a claim supported by some research,” she adds. “However, longer-term clinical trials are needed to reproduce these results and substantiate the benefits of colostrum from athletic performance.”
‘Other claims to the benefits of colostrum include anti-aging, skin health and weight loss, but we lack published research to substantiate these claims,” she adds.
So…how exactly are adults getting colostrum?
There’s (obviously) a difference between the colostrum that’s available for purchase and what a newborn takes from their mother’s breast. Colostrum that’s available for purchase is often bovine colostrum, which means it’s sourced from cows within the first 24 hours after they give birth. This is then processed into powders, capsules, or other supplement forms,
”There are definitely ethical concerns about harvesting,” she adds. "To my knowledge, there is no governing over this practice to make sure the infant cows get what they need first.”
Obviously, cows aren’t humans — so how does the colostrum they produce differ from human colostrum?
Considering bovine colostrum is produced for calves, while human colostrum is produced for human newborns, you may be wondering whether bovine colostrum can actually offer benefits when given to adult humans.
“While bovine colostrum isn't identical to human colostrum, it may offer similar immune-boosting and gut-healing properties,” says Bohnengel. “The antibodies in bovine colostrum are thought to support the human immune system, although not to the same degree as human colostrum would in a newborn. The growth factors in bovine colostrum can also promote healing and tissue repair, making it beneficial for gut health and potentially for recovery from exercise.”
Are there risks to taking bovine colostrum?
The good news? There likely aren’t significant health risks, so if this is something you’d like to try, go for it.
Colostrum can be pricey, but if you’re fine investing a bit of money to try colostrum for yourself to see if you experience any benefits, that’s your choice to make.
Before doing so, you’ll want to consider allergies if you have them.
“If you're allergic to dairy or lactose intolerant, colostrum could trigger a reaction since it's derived from cow's milk. If you're intolerant to dairy, look for colostrum supplements that are casein and lactose-free,” says Bohnengel.
As always, moderation is key: Overuse of this (or any supplement) can lead to issues like bloating or diarrhea.
Quality matters
“Like many supplements in the US, there is little regulation or standardization,” says Bohnengel. “Some colostrum supplements may contain fillers or low-quality colostrum, so it’s important to do your research and buy from a reputable source.”
When seeking out a quality product, look for indications that the colostrum is sourced from grass-fed cows, is third-party tested, and is minimally processed (cold-pressed colostrum retains more of its nutrients).
Who can benefit from colostrum?
Colostrum can be pricey, and you probably don’t need this product. But people with gut health issues and weakened immune systems may find colostrum particularly helpful, and athletes may also see performance improvement if they incorporate colostrum into their routines.
Of course, colostrum is an over-the-counter supplement, not a medication — and it’s probably not the first line of defense for serious gut and immune issues, which ultimately require professional medical care to effectively treat.
If you’re not into the supplement world, food can deliver similar benefits. “Some foods can offer similar immune-boosting and gut-supporting benefits,” says Bohnengel. “None of these foods has everything that colostrum does, and they do not have the immunoglobulins or growth factors. They do, however, provide gut health benefits and nutritive value.”
Bohnengel calls out fermented foods (like yogurt, kefir, and sauerkraut), which are rich in probiotics to support gut health; bone broth: which is nutrient-dense and full of collagen and amino acids (which can help heal the gut lining), and quality dairy products (like grass-fed butter and full-fat dairy), which are great sources of the healthy fats and nutrients found in colostrum.
The bottom line about the colostrum craze
“While there is a little bit of emerging research suggesting some potential benefits from bovine colostrum, the research is still sparse, so be careful of any health claims related to colostrum that sound too good to be true — they probably are,” says Bohnengel.
If you’re enticed by the claims, we’re not here to say that you shouldn’t try colostrum for yourself. You may love its effects, and those purported benefits may be completely legit.
But right now, we don’t have all the information. So while this supplement is, in all likelihood, safe to try, the long-term effects and potential benefits haven’t fully been studied.
Zara Hanawalt is a freelance journalist and mom of twins. She's written for outlets like Parents, MarieClaire, Elle, Cosmopolitan, Motherly, and many others. In her (admittedly limited!) free time, she enjoys cooking, reading, trying new restaurants, and traveling with her family.