Are There Actual Benefits to Taking Colostrum? A Deep Dive into the Scientific Evidence

October 12, 2025 •

5 min read

Globally, the supplement industry is valued at hundreds of billions of dollars, and colostrum is a recent trend, particularly online. Many people are curious, are there actual benefits to taking colostrum? Research suggests that while there is strong evidence supporting its use for certain conditions, the broad claims often seen on social media require a closer, more critical look.

Quick Summary

This article examines the scientific basis for colostrum supplementation, covering its potential effects on gut health, immunity, athletic recovery, and more. It discusses the key bioactive components, reviews research findings, and outlines the considerations, including risks and lack of conclusive evidence for some claimed benefits.

Key Points

Immune Boost for Athletes: Colostrum supplementation shows potential for strengthening the immune system and reducing the risk of upper respiratory infections, especially in individuals engaged in intense exercise.
Gut Health Improvements: Strong evidence supports colostrum's ability to heal and strengthen the gut lining, decrease intestinal permeability, and help with certain types of diarrhea.
Enhanced Athletic Recovery: Some studies suggest that colostrum may improve recovery from strenuous physical activity and support muscle repair, though results are inconsistent.
Mixed Evidence for Performance: Despite some reports of improved lean mass and strength, the evidence for colostrum's direct impact on overall athletic performance is limited and inconclusive.
Skin Health Claims: While topical applications have shown benefits for skin hydration, strong evidence for oral supplementation's effects on skin health and aging is currently lacking.
Generally Safe with Precautions: Bovine colostrum is considered low-risk for most, but those with milk allergies should avoid it, and some may experience mild GI issues.
Need for More Research: Many purported benefits lack robust, long-term studies, and standardized dosing is not established, highlighting the need for more scientific investigation.

What is Bovine Colostrum?

Colostrum is a nutrient-rich fluid produced by all mammals immediately after giving birth, before mature milk is released. It is often referred to as “liquid gold” due to its concentrated nutritional profile and high levels of immune-boosting compounds. Supplemental colostrum for human consumption is almost always sourced from cows and is known as bovine colostrum.

Bovine colostrum is similar to human colostrum but contains a different profile and higher concentration of some immune factors, particularly immunoglobulin G (IgG). The raw colostrum is collected from cows after calves receive their nutritional needs, then pasteurized and dried into powders or capsules. Its powerful properties stem from a variety of bioactive components, which include:

Immunoglobulins: These are antibodies (IgA, IgG, IgM) used by the immune system to fight bacteria and viruses.
Lactoferrin: An iron-binding protein with powerful antibacterial, antiviral, and anti-inflammatory properties.
Growth Factors: Proteins such as insulin-like growth factors (IGF-1 and IGF-2) and transforming growth factors (TGF-alpha and TGF-beta) that promote tissue growth and repair.
Prebiotic Oligosaccharides: These complex sugars feed beneficial gut bacteria, contributing to a healthy microbiome.
Vitamins and Minerals: A wide range of micronutrients essential for overall health.

Scientific Evidence for Colostrum's Benefits

Research on bovine colostrum in adults is ongoing, with some promising results, particularly in targeted applications. The evidence is strongest for its impact on gut health and immunity, especially in physically active individuals.

Gut Health and Integrity

One of the most robust areas of research for colostrum is its effect on the gastrointestinal tract. Studies suggest it can help strengthen the gut lining and reduce intestinal permeability, often referred to as “leaky gut”. For athletes, intense exercise can increase gut permeability, which colostrum has been shown to counteract. A randomized, double-blind, placebo-controlled study involving athletes found that colostrum supplementation decreased intestinal permeability and restored it to normal levels within 20 days. Colostrum's anti-inflammatory and gut-healing properties are attributed to its lactoferrin and growth factor content. It has also shown effectiveness in managing diarrhea caused by bacterial and viral infections, such as traveler's diarrhea.

Immune System Support

The immune-boosting effects of bovine colostrum are primarily due to its high concentration of immunoglobulins and lactoferrin. While the evidence is mixed on its overall ability to prevent illness, several studies have shown benefits in specific populations, such as athletes undergoing intense training. This strenuous exercise can cause a temporary dip in immune function, leaving athletes more vulnerable to upper respiratory tract infections (URTIs). Studies have found that colostrum supplementation can increase levels of salivary IgA antibodies and potentially reduce the incidence of URTIs in these groups.

Athletic Performance and Recovery

Some research indicates that colostrum may play a role in improving athletic performance and speeding recovery. Potential benefits include increased lean body mass, enhanced muscular strength, and improved recovery from high-intensity exercise. The growth factors in colostrum, such as IGF-1, are believed to support muscle repair and growth. However, findings have been inconsistent, and confounding factors like energy and protein content differences between colostrum and placebo (e.g., whey protein) may influence results. Stronger, more standardized studies are needed to confirm these effects.

Skin Health and Regeneration

Colostrum's growth factors and regenerative properties have led to its use in skincare. Topical applications have shown promise for improving skin hydration, firmness, and overall barrier function. Some evidence from animal models and in vitro studies points to improved wound healing and regeneration. However, the effects of oral colostrum supplements on skin elasticity, aging, or acne are not yet supported by strong, conclusive evidence.

Weighing the Evidence: Comparison Table


Health Area	Potential Benefits (Supported by Some Research)	Limitations & Conflicting Evidence	Scientific Consensus	Key Bioactive Components
Gut Health	Improved gut lining integrity, reduced intestinal permeability, helps prevent/treat certain types of diarrhea	Some studies show inconsistent or non-significant effects on certain GI conditions.	Strong evidence. Consistent findings for benefits related to gut integrity, especially in athletes under stress or individuals with diarrhea.	Lactoferrin, growth factors, immunoglobulins.
Immune Support	Reduced incidence of upper respiratory tract infections (URTIs) in athletes, increased salivary IgA levels.	Inconsistent findings for some immune markers; less evidence for benefits in the general, non-athletic population.	Moderate evidence. Promising for athletes during periods of high training stress, but more research is needed for broader immune claims.	Immunoglobulins, lactoferrin.
Athletic Performance	Enhanced recovery, potential lean body mass gains, improved strength/power in certain sports.	Many studies show minimal or no significant effects on performance or body composition compared to placebo.	Weak evidence. Limited, mixed results and potential confounding factors undermine conclusive findings.	Growth factors (IGF-1), proteins.
Skin Health	Improved hydration, firmness, and anti-aging properties (especially topical use); anti-inflammatory and regenerative effects.	Lack of strong evidence for oral supplementation benefits on skin.	Weak evidence. Most research is on topical applications or not rigorous enough for oral supplementation claims.	Growth factors (EGF, TGF-beta), lactoferrin, vitamins.

Potential Risks and Limitations

While bovine colostrum is generally considered safe for most people, several considerations and potential risks exist. A primary concern is the lack of robust regulation in the supplement industry. Product potency and composition can vary widely between manufacturers, with no standardized dosage established.

Gastrointestinal Issues: Some users have reported mild side effects such as gas, bloating, and nausea, particularly when taking large doses.
Allergic Reactions: Individuals with allergies to cow's milk protein (casein) should avoid bovine colostrum to prevent allergic reactions.
Uncertain Long-Term Effects: Little is known about the long-term effects of chronic bovine colostrum supplementation. Experts caution that growth factors designed for newborn animals may not be appropriate for sustained adult use.
Contamination Risk: The risk of contamination with disease-causing agents, though minimal so far, exists with any animal-derived supplement. Ensuring the use of high-quality, ethically sourced, and third-party-tested products can mitigate this risk.

Conclusion

So, are there actual benefits to taking colostrum? The answer is nuanced and depends on the specific health goal. Scientific evidence is most compelling for its benefits regarding gut health, including maintaining the intestinal barrier and combating infection-induced diarrhea. Its potential for boosting immunity in high-performing athletes is also supported by some research, offering a potential defense against training-related immune dips. For general immune support, athletic performance, and skin health, the evidence is less conclusive or mixed, and further rigorous research is necessary. As with any supplement, consulting a healthcare professional before beginning a regimen is crucial, especially given the lack of robust regulation and standardization in the market.

Optional Link: Journal of Nutritional Science

Frequently Asked Questions

Colostrum is the first milky fluid produced by mammals, including humans and cows, in the first few days after giving birth. It is a highly concentrated source of nutrients, growth factors, and antibodies that provide critical support for newborns.

Yes, research indicates that bovine colostrum supplements can be beneficial for gut health. Studies show it can help heal and strengthen the intestinal wall, reduce intestinal permeability, and combat infectious diarrhea.

Colostrum is rich in immune-boosting components like immunoglobulins and lactoferrin. Some studies, particularly in athletes, have shown that supplementation may increase immune markers and reduce the risk of upper respiratory infections, especially during periods of high stress.

Bovine colostrum is generally well-tolerated. Reported side effects are typically mild and gastrointestinal, including gas, bloating, and nausea. Individuals with a cow's milk allergy should avoid it.

Evidence comparing colostrum directly to whey protein for muscle growth and performance is mixed. Some studies show colostrum might aid recovery or lean mass gains, but findings are often inconsistent, and more research is needed to determine clear superiority.

People with a known allergy or sensitivity to cow's milk protein should not take bovine colostrum. Pregnant or breastfeeding women and children should consult a healthcare provider before use, as long-term effects and safety are not fully established for these groups.

Look for supplements that are sourced ethically from grass-fed, pasture-raised cows and are third-party tested for quality, purity, and potency. Ensure the product has a calf-first policy, meaning calves receive the colostrum they need before any is collected for supplements.