Colostrum 101: What It Is, What It Does, and Why It’s Trending

There’s a better-than-average chance that you’ve never heard of colostrum before, and if you have, the idea that people would one day be taking a form of cow milk as a  supplement for health benefits — and that it would one day become a very popular nutrition trend — is probably unfathomable to you.

To be clear, there’s a very good chance that a form of colostrum is the very first source of nutrition you received on the day you were born, and your healthy immune system and general gut health throughout childhood are partially owed to your early and very short-term use of colostrum as an infant. Colostrum is referred to as “liquid gold” in infant nutrition circles for a very good reason, and for reasons that extend well beyond its yellowish color.

Even if you already knew all of this, you would still probably be quite surprised to learn about the myriad benefits that the bovine form of colostrum can confer upon adult humans who are hoping to address a wide range of health goals and needs. Well, if you’ve never looked into the value of supplemental colostrum, it’s high time that you discovered how liquid gold can improve the quality of your life in several respects.

What is Colostrum?

Generally speaking, colostrum is a form of transitional milk with a thick consistency and unique nutrient content that human mothers produce immediately after giving birth. In fact, all female mammals that produce milk will generate colostrum shortly after their babies are born, and before they create mature milk. 

When human babies are born, colostrum is the first milk that emerges from their mother’s milk supply by design, and it differs from ordinary human breast milk in a number of ways, and in response to the specific needs of the infant after it emerges from the womb.

In terms of its macronutrient content, colostrum contains a higher percentage of protein, and a lower percentage of carbohydrates and fat than regular breast milk. It also differs wildly from a micronutrient standpoint, delivering four times as much zinc as ordinary breast milk, along with several other vitamins and minerals. 

Last but not least, colostrum contains valuable maternal antibodies and antioxidants that are intended to strengthen a newborn baby’s immune system and digestive system. When a baby consumes colostrum, all the nutrients enter the newborn’s tummy and coats its intestines, conferring immediate gut health benefits to the infant. 

Human colostrum is only available to newborn children for a brief period of time — up to a maximum of five days postpartum. Therefore, it is important for children who are capable of being breastfed to consume breast milk as early as possible to maximize their early nutrient and antibody intake. Before too long, the infant’s mother will see her colostrum transition into ordinary human milk, with it usually taking 10 to 15 days to fully transform into mature milk.

What is Bovine Colostrum?

As you might suspect based on its title, bovine colostrum refers to cow colostrum, as cows also produce colostrum shortly after they give birth, and before they transition to making garden variety cow’s milk. In nearly all cases in which colostrum supplements are being taken, the form of colostrum being taken is bovine colostrum, as collecting colostrum in sufficient quantities from cows is far easier than collecting colostrum from other mammals, including humans.

Like other products that are sourced from cows, bovine colostrum is fit for human consumption, and from a comparison standpoint, bovine colostrum and human colostrum are very similar. Both contain insulin-like growth factor 1 (AKA IGF-1), which is a hormone known to promote muscle and tissue growth. Both forms of colostrum are also very nutrient rich, and contain higher quantities of vitamins and minerals than ordinary milk. 

Structurally, the most notable difference between bovine colostrum and human colostrum is that the former contains higher levels of immunoglobulin G (IgG) while the latter possesses more immunoglobulin A (IgA). Both of these are antibodies that boost the health of the immune system.

The key difference between the immunoglobulins is that IgA is found in the linings of the respiratory and digestive systems, while IgG is stored in the blood, where it is said to distribute a wider base of immune support throughout the body.

Colostrum Benefits Backed by Research

A lot is presumed about bovine colostrum’s capabilities based on the nutrient properties colostrum contains, and for the most part, the results of randomized clinical trials have supported this. Taking bovine colostrum supplements has proven to provide a stunning number of benefits to consumers when it comes to boosting human health. So many, in fact, that some of the enhancements seemingly lack any logical connections with one another.

Increased Muscle Mass and Improved Body Composition

Simply by virtue of the fact that colostrum supplements contain a growth factor like IGF-1, it was assumed that people would be able to pack on additional muscle mass by taking bovine colostrum. The research bears this out, but it also produced the simultaneous discovery that colostrum seems to uniquely contribute to the generation of lean body mass at a higher rate of efficiency than supplemental protein.

In an eight-week study of active men and women who were randomly assigned to three different groups — whey protein, colostrum, and placebo — the whey protein group experienced the largest increase in overall body weight (2.11 kg), but the colostrum group tallied the largest average increase in lean body mass (1.49 kg). (1)

Undeniably, these findings support the promotion as a supplement capable of helping you craft new, functional muscle tissue, even if you take it in isolation from any other supplements.

Improved Muscle Functionality

You would have been right to suspect that colostrum supplements are also able to support exercise performance based on their related ability to promote new muscle growth. In several studies, colostrum has shown its penchant for elevating the physical output of test subjects through measurements of both strength and endurance.

In a study of elite field hockey players, colostrum seemed to drastically improve the performance of the test subjects in fast-twitch muscle activities like sprinting and jumping, even beyond the capabilities of whey protein. (2)

In a separate study testing the endurance levels of elite cyclists, the test subjects who supplemented with colostrum or a combination of colostrum and whey protein were able to perform measurably better in time trials following a two-hour ride than those who did not take supplements. (3) 

Based on these findings, it is reasonable to conclude that colostrum is able to improve the functionality even of elite athletes with respect to both sprint-based performance and physical endurance. 

Enhanced Immune Function

There is mounting evidence that colostrum can improve immune function, and especially within the respiratory system. In a study involving healthy young men showcased how colostrum supplementation improved respiratory tract symptoms and promoted a more resilient respiratory system.(4) 

In a separate study, it was discovered that the salivary microbiome of athletes had an increased bacterial load during the winter months, which led to the increased incidence of respiratory issues , and colostrum supplementation helped to reduce that bacterial load. (5)

Judging from these results, colostrum supplementation is a rational step for anyone who wants to become more resistant to illness while also creating a body that is more physically strong and adaptable.

Improved Gut Health

One of the most compelling benefits of bovine colostrum supplementation is its effects on gut health, particularly its role in promoting the maintenance and repair of the intestinal barrier—commonly referred to as the ‘gut lining’..

The gut lining is a single layer of tightly packed epithelial cells that line the walls of the intestines. This barrier serves two essential roles: it allows the selective absorption of nutrients, electrolytes, and water while preventing harmful substances—like pathogens and undigested food particles—from leaking into the bloodstream. Disruption of this barrier, often referred to as "increased intestinal permeability" or "leaky gut," occurs prominently in athletes and active individuals due to training adaptations.(6) Colostrum has been shown to reinforce gut barrier integrity by stimulating cell proliferation and repair of the epithelial layer. Growth factors like insulin-like growth factor-1 (IGF-1) in colostrum encourage the regeneration of intestinal cells and enhance mucosal healing. In both animal and human studies, supplementation with bovine colostrum has been associated with reduced gut permeability and improved outcomes in certain conditions. (6)

Healthier Skin

One of the nutrients that bovine colostrum contains is epidermal growth factor (EGF), which is a protein that plays a crucial role in the maintenance of healthy skin. This benefit extends to both skin elasticity, and tissue repair. 

While it’s obvious that the presence of EGF in colostrum means that it is naturally intended to be taken orally in order to sustain the skin health of infants, and therefore it presumably plays a role in maintaining the skin health of adults if taken in a similar fashion, most of the testing of the effects of colostrum on skin has been conducted in a topical fashion.

Multiple studies have proved the benefits of directly applying bovine colostrum to human skin. This includes the ability of colostrum to help skin resist the effects of oxidative stress, and the regeneration of healthy skin following damage caused by ultraviolet lights. (7) (8)

Who Should Consider a Colostrum Supplement?

Given the many ways that bovine colostrum can benefit humans, it’s plain to see that colostrum supplements can make a significant difference in your life. The only question is, who are the people who should be taking a special interest in the potential benefits they can receive from supplementing with colostrum?

Those Looking for a Boost in Athletic Performance

As repeatedly demonstrated in several studies that have put both male and female test subjects of a wide range of ages through a battery of physical challenges, bovine colostrum has demonstrated an unmistakable ability to improve exercise performance. In addition, bovine colostrum supplements have also been proven to accelerate muscle recovery on the back end of physical training.

As a consequence, colostrum is an ideal supplement for anyone hoping to improve their athletic performance. In a fashion similar to creatine — at least in terms of its net effect — bovine colostrum is able to boost muscle strength and endurance at the time of exercise, while helping trainees to recover quickly to ready themselves for future efforts.

Those Looking to Improve Their Body Composition

In addition to boosting strength, taking colostrum has been linked with a commensurate increase in muscle mass. Presumably, this is due to the presence of the growth factor IGF-1 in bovine colostrum supplements.

Because of bovine colostrum’s tendency to boost muscle mass while reducing fat, it can be a solid choice for people looking to improve their body composition. This includes everyone from fitness models and bodybuilders to people who simply want to gain muscle mass and lose non-essential weight.

People Hoping to Improve  Digestion and Immune Health

Between the ways colostrum supports gut health and immune function — especially with respect to respiratory health  — it could certainly be stated that colostrum is broadly beneficial to the core of the immune system. This is a logical deduction stemming from the fact that so many of the threats to the human immune system originate through the processes of respiration and digestion.

Again, there is mounting evidence that colostrum helps the body to defend against a whole host of issues , and much of this stems from the fact that colostrum floods your body with protective nutrients , and helps promote a strong and well-functioning gut lining. 

Colostrum Supplement Formats

Taking colostrum supplements is a pain-free process, because bovine colostrum is available in multiple forms, including colostrum powder, colostrum capsules, and colostrum gummies. Therefore, whether you prefer to chew your colostrum, swallow your colostrum, or mix it into a smoothie with other supplements — like creatine and protein powder — finding a form of bovine colostrum supplementation that meets your needs has never been easier.

Aside from this, bovine colostrum is available in a lotion form for topical applications. However, it is still presumed that some of the benefits that colostrum can administer to skin are available through colostrum powder, capsules, or other oral forms of colostrum supplementation.

Is Colostrum Safe? Side Effects & Considerations

While colostrum is generally safe, some side effects to its use have been noted amongst people who are forced to contend with a specific set of health issues or food sensitivities. Also, because of colostrum’s effectiveness as a muscle shaper, serious athletes do need to make a special note of the presence of a specific ingredient contained within it.

Side Effects

Most of the side effects of bovine colostrum are centered on each person’s capability to digest it, and this is predominantly a concern for those who are lactose intolerant. As a consequence of this, common side effects of colostrum are acute diarrhea, nausea, bloating, gas, and other issues that are linked with a digestive system that is sensitive to lactose. 

Please consult with your healthcare provider before you begin taking colostrum or any other supplements to treat a serious medical issue, and especially if your use of colostrum might be hampered by a digestive matter. 

Considerations

One of the foremost considerations in the use of colostrum stems from the growth factor contained within it. IGF-1 is on multiple lists of substances that have been banned from use prior to athletic competitions by the governing bodies that oversee such events. As such, ingesting any form of colostrum runs the risk of raising the amount of growth factor in your body beyond the maximum threshold authorized by some of these organizations.

How to Use Colostrum (and When to Take It)

Most athletes taking colostrum for performance benefits consume it in doses ranging from 10 grams to 60 grams each day. Since most colostrum capsules contain 500 mg of colostrum or less, colostrum powder is often the simplest way to consume colostrum in large enough quantities to produce the desired effect.

It is advisable to take colostrum on an empty stomach, mixed with water or some other easily digestible liquid. Also, it is often suggested that colostrum intake should be separated from the consumption of other meals to minimize any digestive issues that might emerge from taking colostrum in tandem with too many other nutrients. 

A Major Multipurpose Supplement

You may not have thought that a byproduct of the milk production process could be so efficient and addressing such a wide range of health factors, but it’s true. Bovine colostrum can improve skin elasticity, support immunity, and boost athletic performance. If you’re looking to include yet another versatile contributor to human health in your supplemental lineup, colostrum should be one of the very first places you should turn to have your needs met.

Sources

1. Antonio J, Sanders MS, Van Gammeren D. The effects of bovine colostrum supplementation on body composition and exercise performance in active men and women. Nutrition. 2001 Mar;17(3):243-7. doi: 10.1016/s0899-9007(00)00552-9. PMID: 11312068.

2. Hofman Z, Smeets R, Verlaan G, Lugt Rv, Verstappen PA. The effect of bovine colostrum supplementation on exercise performance in elite field hockey players. Int J Sport Nutr Exerc Metab. 2002 Dec;12(4):461-9. doi: 10.1123/ijsnem.12.4.461. PMID: 12500989.

3. Coombes JS, Conacher M, Austen SK, Marshall PA. Dose effects of oral bovine colostrum on physical work capacity in cyclists. Med Sci Sports Exerc. 2002 Jul;34(7):1184-8. doi: 10.1097/00005768-200207000-00020. PMID: 12131260.

4. Baśkiewicz-Hałasa M, Stachowska E, Grochans E, Maciejewska-Markiewicz D, Bühner L, Skonieczna-Żydecka K, Hałasa M. Moderate Dose Bovine Colostrum Supplementation in Prevention of Upper Respiratory Tract Infections in Medical University Students: A Randomized, Triple Blind, Placebo-Controlled Trial. Nutrients. 2023 Apr 16;15(8):1925. doi: 10.3390/nu15081925. PMID: 37111143; PMCID: PMC10146600.

5. Jones AW, Cameron SJ, Thatcher R, Beecroft MS, Mur LA, Davison G. Effects of bovine colostrum supplementation on upper respiratory illness in active males. Brain Behav Immun. 2014 Jul;39:194-203. doi: 10.1016/j.bbi.2013.10.032. Epub 2013 Nov 4. PMID: 24200515.

6. Chandwe K, Kelly P. Colostrum Therapy for Human Gastrointestinal Health and Disease. Nutrients. 2021 Jun 7;13(6):1956. doi: 10.3390/nu13061956. PMID: 34200282; PMCID: PMC8228205.

7. Jogi R, Tager MJ, Perez D, Tsapekos M. Bovine Colostrum, Telomeres, and Skin Aging. J Drugs Dermatol. 2021 May 1;20(5):538-545. doi: 10.36849/JDD.5851. PMID: 33938706.

8. Han G, Kim H, Kim DE, Ahn Y, Kim J, Jang YJ, Kim K, Yang Y, Kim SH. The Potential of Bovine Colostrum-Derived Exosomes to Repair Aged and Damaged Skin Cells. Pharmaceutics. 2022 Jan 27;14(2):307. doi: 10.3390/pharmaceutics14020307. PMID: 35214040; PMCID: PMC8877896.