Colostrum Supplementation: Is It Supported by Science?

When it comes to sports supplements, colostrum is gaining traction with more and more people putting it in the same tier as creatine or whey protein. But how much science is behind this relatively new trending supplement, and what benefits can you expect if you choose to add colostrum to your routine?

What is colostrum supplementation?

Colostrum is the first milk produced by mammals immediately after giving birth. To help newborns build immunity and support growth, colostrum is rich in antibodies, growth factors, and proteins.

Supplements typically come from bovine colostrum collected in the first hours after calving, then processed into powder or capsules.

Supporters of colostrum supplements claim they can ‘improve gut health,’ ‘support immunity,’ and ‘boost muscle growth.’

Its rise in social media circles is likely fueled by the promise of ‘all-natural’ immune support and muscle recovery without medications. Moreover, the unique composition of colostrum makes it especially attractive for bodybuilders, as it contains growth factors, which, in theory, could be helpful in building muscle mass.

Potential benefits of colostrum supplements

If you look at the main benefits associated with colostrum supplements, the best bet is to check what the research studies say about them; however, at the moment, the evidence is rather scarce. These two benefits are the main ones that science has analysed in humans:

May support immunity

Currently, the clearest benefit of colostrum supplements is their potential to support immune health by promoting a healthy gut.

This is based on a meta-analysis that examined whether bovine colostrum can strengthen the gut barrier in people with increased intestinal permeability (‘leaky gut’). The study found that colostrum may reduce gut leakiness, as indicated by urine tests.

“A large part of this is due to the immunoglobulins found in colostrum. For example, it contains antibodies like IgG, IgA, and IgM, which can reduce the overgrowth of bacteria, bind to toxins, specifically endotoxin, and, by doing so, lower inflammation,” explained Dr. Leigh Erin Connealy.

It also contains lactoferrin, which helps calm inflammation that can damage intestinal junctions, supports repair of the gut lining, has antimicrobial effects against harmful bacteria, and contributes to overall immune health.

May support muscle growth

While research on this benefit is still emerging and not yet conclusive, colostrum supplements are often promoted for gym-goers as a way to build muscle mass.

The research on this is still emerging, with studies showing mixed results. Colostrum may be beneficial for muscle growth due to its IGF-1 content, which supports protein synthesis and the growth of muscle tissue, as explained by Dr. Connealy.

In addition to that, colostrum supplements may support high-intensity exercises and endurance training, however, the results are not conclusive.

For this reason, Dr. Connealy cautions that results can vary — some athletes may notice benefits, while others may see little effect.

Is colostrum a so-called superfood?

Colostrum is often marketed as a ‘superfood’ because it contains a concentrated mix of nutrients, antibodies, growth factors, and bioactive compounds.

However, it’s important to note that the amount of some of these nutrients you would be getting is rather small and can be achieved by prioritizing whole foods.

For instance, colostrum is rich in protein, but the total protein content per serving is relatively modest compared with other dietary sources like eggs, dairy, or lean meats.

Colostrum: what dosage?

So, how much colostrum should you take if you decide to try it out?

In research studies, the typical dosage ranges from 10 to 60 grams per day, usually divided into two servings.

However, as the research is still just emerging, optimal dosing has not been determined yet.

Is colostrum safe?

Colostrum is generally considered safe for healthy adults, though some may experience mild digestive discomfort.

As advised by Dr. Connealy, those with lactose intolerance may experience nausea or gastrointestinal discomfort, so it’s best to start with a small dose to see how the body responds.

It’s also worth noting that colostrum supplements are not regulated like medications. Quality, purity, and concentration of bioactive compounds can vary widely between brands.

“To make sure you’re getting the best quality colostrum, it’s helpful to look for brands that are transparent about third-party testing, Certificates of Analysis, and their sourcing practices,” says Dr. Connealy. Reputable brands will share the IgG content and screening for heavy metals and other contaminants.

“Ideally, the colostrum comes from pasture-raised, grass-fed cows (which is usually the highest standard in terms of nutrient density) and has been processed gently (low-temp pasteurization) to preserve the nutrients and immunoglobulins,” she adds.

Ethical considerations

Some consumers have raised concerns about ethical sourcing.

High-quality colostrum typically comes from pasture-raised, grass-fed cows, but not all products provide transparency about farming practices or animal welfare. Ensuring that colostrum is collected responsibly is important for both ethical and overall quality reasons.

To address these concerns, look for brands that clearly communicate their sourcing standards and provide third-party testing results.

Bottom line

Colostrum supplementation is an emerging trend with some promising early research, particularly for gut health or immune support. However, the benefits for muscle recovery or growth are far from guaranteed.

Focusing on a balanced diet, adequate protein, and consistent exercise is more reliable for muscle growth. Supplements like colostrum may have a role, but their impact is still debatable.