How much colostrum should I take as a supplement?

November 16, 2025 •

4 min read

While bovine colostrum supplements are growing in popularity, a 2024 Mayo Clinic Press article noted that the optimal dosage is not yet standardized, with typical studies using 10–60 grams per day. Figuring out how much colostrum should I take as a supplement can be confusing, but dosage depends heavily on your specific health goals, with amounts varying significantly for immune support, gut health, and athletic performance.

Quick Summary

This guide provides clarity on colostrum supplement dosages for adults, outlining general recommendations for immune support, athletic performance, and gut health based on scientific literature. It also explains key factors influencing dosage, how to optimize absorption, and a comparative overview of different supplement forms to help inform your decision.

Key Points

Consider a starting amount: For general use, exploring smaller daily amounts and increasing gradually is a common approach, as the optimal amount varies and is not standardized.
Align with your health goals: Amounts may differ based on purpose; studies on athletes often use higher amounts (10–60 g), while other research explores different amounts for immune or gut support.
Taking on an empty stomach: For potentially best absorption, some recommend taking colostrum 20–30 minutes before eating or several hours after, which may allow the active components to reach the gut faster.
Choose your preferred form: Capsules offer convenience, while powders may provide greater flexibility in the amount taken and can be mixed into drinks.
Consult a professional: Before starting, especially if you have an existing health condition or milk allergy, talk to a healthcare provider for personalized advice.
Mind potential side effects: Higher amounts can potentially cause mild gastrointestinal issues like bloating or gas in some people.
Consistency may be beneficial: Consistent supplementation over several weeks or months may be more effective than intermittent use.

Understanding Colostrum Dosages

Bovine colostrum is a nutrient-rich fluid packed with antibodies, growth factors, and other beneficial compounds. However, unlike many vitamins, there is no one-size-fits-all recommended daily allowance (RDA) for colostrum. Research on colostrum dosages varies widely, and manufacturer recommendations are often the most practical starting point for general use. A sensible approach is to begin with a smaller amount and gradually increase to see how your body responds.

Dosage Considerations for Specific Goals

Different health objectives may lead individuals to consider varying amounts of colostrum supplementation. It is important to align potential intake with specific needs and research findings. Consulting with a healthcare provider is always recommended before starting a new supplement regimen.

For General Immune Support: Studies exploring immune benefits have utilized a range of doses. Taking colostrum can help maintain a balanced immune system.
For Gut Health (e.g., Leaky Gut Syndrome): Research indicates that colostrum can help strengthen the gut wall and reduce intestinal permeability. Studies investigating gut-specific issues have used various amounts. Some protocols explore even higher short-term doses, but a healthcare professional can provide personalized guidance.
For Athletic Performance and Recovery: Athletes engaging in strenuous training or competition may consider colostrum to support muscle repair and reduce recovery time. Clinical studies have used a wide range of doses for periods of several weeks to up to 12 weeks. A review of trials found certain doses to be common in athletic performance studies. The optimal dose for enhancing performance is still under investigation, but higher intensity activity may warrant a more significant intake.
For Children: Bovine colostrum is also used for children, with amounts typically scaled by age and weight. One study with children ages 1–10 used a specific amount of colostrum per kg of body weight daily over three months to support growth. For general use, specific product instructions often suggest smaller amounts for primary school-aged children. Always follow pediatrician advice for pediatric use.

Optimizing Absorption and Efficacy

Taking colostrum correctly may be as important as the amount consumed. To maximize the absorption of its active compounds, including immunoglobulins and growth factors, timing may be key.

Empty Stomach Considerations: Some experts and manufacturers advise taking colostrum supplements on an empty stomach. Consuming it approximately 20–30 minutes before a meal may ensure the bioactive components reach the intestinal tract quickly without being diluted or degraded by the digestive process.
Splitting the Dose: For those considering larger daily amounts, splitting the dose into two or three smaller portions throughout the day (e.g., morning and evening) may help maintain consistent levels of active compounds in the body.
Consistency is Crucial: For best results, colostrum may need to be taken consistently over a period of weeks or months, rather than intermittently. Long-term use appears to be safe for most individuals.

Comparing Colostrum Supplement Forms

Colostrum is available in various forms, each with pros and cons related to convenience, dosage control, and absorption. The best form for you depends on your lifestyle and health priorities.


Feature	Powder	Capsules	Liposomal Form
Convenience	Less convenient for travel; requires mixing.	Highly convenient for travel and daily use.	Convenient, often in liquid form.
Dosage Control	Easy to customize and adjust potential intake.	Fixed amount per capsule; less flexible.	Often a fixed, pre-measured amount.
Absorption	Can be mixed into liquids for potentially faster delivery to the gut. Some believe salivary contact enhances growth factors.	Designed for controlled release; generally considered effective for immune support.	Claims enhanced bioavailability and absorption due to lipid-encapsulation.
Best For	Individuals wanting flexibility in amount; individuals mixing into shakes/smoothies.	General use; everyday use; travelers.	Individuals prioritizing potential maximum absorption efficiency.
Cost	Varies by brand and quality.	Generally similar to powder, but can be pricier for higher potencies.	Often the most expensive due to advanced technology.

Conclusion: Considering Your Colostrum Intake

Ultimately, the question of how much colostrum you should take as a supplement is best addressed with personalized guidance. For general wellness or immune support, research explores various amounts. Those targeting gut healing or athletic performance may consider different amounts depending on their specific needs and training intensity. The form you choose—powder or capsules—can depend on your preference for convenience or control over the amount. To potentially optimize effectiveness, taking colostrum on an empty stomach and maintaining consistency is often suggested. Before beginning any new supplement, and especially if you have underlying health conditions or cow's milk allergies, it is always best to consult with a qualified healthcare provider for personalized recommendations. You can learn more about the potential benefits of colostrum from resources like this article from Dr. Axe.

Potential Side Effects and Considerations

While generally safe and well-tolerated, some individuals may experience mild side effects, particularly with higher amounts. These can include gastrointestinal discomfort such as bloating, gas, or nausea. Starting with a smaller amount and gradually increasing may help mitigate these effects. Individuals with a severe cow's milk allergy should avoid bovine colostrum. It is important to choose high-quality products from reputable sources to minimize the risk of contaminants. For those on a budget, it is worth noting that higher research-level doses can be quite expensive.

Frequently Asked Questions

A common starting amount for general wellness often falls within a specific range mentioned in studies. It is best to start with a smaller amount and slowly increase to see how your body tolerates it.

To potentially maximize absorption of its bioactive components, it is generally recommended by some to take colostrum on an empty stomach. Taking it with food may reduce its effectiveness by slowing its path to the intestines.

The total daily amount can be similar, but powders may offer more flexibility for customized intake, which is often favored by athletes considering higher quantities. Capsules are pre-measured and convenient for consistent, standard amounts.

While individual results vary, and some benefits are more immediate, it may take 2–6 weeks of consistent use to notice significant potential improvements, particularly for gut health.

Yes, bovine colostrum is used in children, but amounts are typically smaller and scaled by age and weight. It is crucial to consult a pediatrician before giving any supplement to a child.

Higher amounts are associated with potential side effects such as gastrointestinal discomfort, including bloating, gas, and nausea. People with a cow's milk allergy should avoid bovine colostrum entirely.

Your ideal amount can be influenced by your specific health goals (e.g., athletic vs. immune support), age, overall health status, and how your body individually responds to the supplement.