Colostrum has become on the of the most popular supplements touted by countless social media and fitness influencers on TikTok as well as a number of other platforms like YouTube. These influencers claim colostrum can decrease inflammation, improve gut health, decrease one’s risk of infections and promote healthier hair, skin and nails. Despite experiencing explosive growth in the wellness industry, the scientific evidence tells a more nuanced story. Here’s what to know about colostrum.
What Is Colostrum?
Colostrum is a nutrient-rich fluid produced by mammals after giving birth, before regular milk production begins. Often called “liquid gold”, it contains a number of antibodies, proteins, vitamins and minerals that help newborns develop their immune system, protect against infections and strengthen their gut lining. Most commercial supplements use bovine colostrum, which is collected from cows after calves receive the amount needed for their own health. Bovine colostrum contains five times the amount of protein as mature dairy milk as well as other nutrients like copper, zinc and vitamins B, D and E.
The Evidence Surrounding Colostrum For Adults
Despite the well-known benefits of colostrum for newborns, the evidence supporting its use for adults is sparser.
Some research does suggest potential benefits. For example, a small study examining 14 patients with inflammatory bowel disease demonstrated those that took colostrum experienced decreased symptoms compared to those taking placebo. This study suggests those with inflammatory bowel disease, a condition that can result in constipation, diarrhea, abdominal pain and an increased risk of colon cancer could benefit from colostrum.
Additionally, a review of five studies showed that elite athletes involved in regular exercise training that took colostrum had a significantly decreased incidence of upper respiratory infections when compared to taking placebo over a course of three months. Participants in these studies were all adults aged 18 and older.
Despite the enthusiasm on social media for colostrum, researchers consistently conclude that there is currently insufficient high-quality evidence to recommend colostrum broadly for immune enhancement or gut health in healthy adults. Most studies, as the ones previously discussed, are small and focus on specific populations such as those that exercise regularly. In addition, many studies use varying doses of colostrum, making it difficult to understand exactly how much colostrum is needed to have positive effects on health.
Risks
While all supplements are not without risk, colostrum remains one of the safer supplements to consume with limited side effects. Common ones include bloating, gas, nausea and digestive discomfort. Individuals with milk allergies should avoid bovine colostrum since it is a dairy product.
Importantly, supplements like colostrum are not regulated as rigorously as prescription medications by the FDA, which lead to concerns surrounding product quality, purity and consistency. This could lead to some patients getting inappropriate doses or even contaminated supplements. Purchasing supplements from reputable sources like verified licensed practitioners or established pharmacies can help minimize these risks.
Should Adults Take Colostrum?
For most healthy individuals, the answer is probably not as a routine recommendation. Early research does show some benefits of colostrum in specific populations, but the current evidence does not support the claims often seen on social media. Proven methods to boost immunity and gut health are adopting diets rich in vitamins and proteins as well as regular physical exercise. Adequate sleep and reducing stress levels can also go a long way in boosting immunity and promoting overall well-being.
While the science is always evolving, colostrum should be viewed as a promising but still largely unproven supplement rather than a cure-for-all wellness product.