Is it good to take colostrum every day? Understanding the daily benefits and risks

November 10, 2025 •

4 min read

Produced by mammals after giving birth, colostrum is exceptionally rich in nutrients and antibodies. Many wonder, is it good to take colostrum every day to capture these benefits in adulthood and potentially boost immunity and gut health?

Quick Summary

Daily bovine colostrum supplementation, while generally considered safe, has mixed evidence for widespread adult benefits. Research points to potential support for gut health and immunity, particularly for athletes, but more extensive, long-term studies are needed.

Key Points

Daily Intake May Offer Benefits: For targeted support, especially related to gut health and immunity, daily bovine colostrum intake shows some promise in specific populations, such as athletes.
Research is Still Early: Scientific studies on colostrum's benefits for adults are in early stages, with mixed and sometimes conflicting results, particularly concerning athletic performance and broader health claims.
Generally Safe for Most: Bovine colostrum is considered safe for most healthy adults, but individuals with cow's milk allergies or lactose intolerance should avoid it or exercise caution.
Timing is Key for Absorption: To maximize its effectiveness, many experts recommend taking colostrum on an empty stomach, either first thing in the morning or before bed.
Quality and Regulation Vary: As a dietary supplement, colostrum is not FDA-regulated. Consumers must choose products that are third-party tested to ensure quality, purity, and proper pasteurization.
Long-Term Safety Needs More Study: While short-term use appears safe, more research is required to fully understand the long-term effects of daily bovine colostrum consumption.

What is Bovine Colostrum?

Bovine colostrum is the initial milky fluid from cows post-birth, packed with nutrients like antibodies (immunoglobulins such as IgG, IgA, and IgM), proteins (like lactoferrin), vitamins, minerals, and growth factors essential for a calf's growth and immune system. The supplement for adults is derived from this bovine colostrum, processed by pasteurizing and drying it into powder or capsules.

The Potential Benefits of Daily Colostrum Supplementation

For adults, especially those with specific health goals, daily colostrum might offer benefits, mainly for gut and immune health. However, much of the evidence comes from limited studies, and broader scientific agreement is still developing.

Supporting the Immune System

Bovine colostrum's high levels of immunoglobulins are thought to help strengthen immune defenses. Studies have indicated potential benefits in specific groups:

Research on distance runners showed increased saliva IgA antibodies with daily colostrum over 12 weeks, potentially enhancing defense against respiratory infections.
A study on cyclists found daily colostrum intake for five weeks helped maintain immune cell levels after intense exercise, possibly lowering respiratory infection risk.
Hyperimmune colostrum from vaccinated cows has shown effectiveness in reducing certain diarrheal illnesses, like traveler's diarrhea caused by E. coli.

Promoting Gut Health

The combination of growth factors and lactoferrin in colostrum may encourage the growth of intestinal cells, reinforcing the gut barrier and potentially improving gut permeability. This benefit is often cited, with some evidence suggesting it could assist in resolving exercise-induced intestinal problems.

One study on athletes reported that a daily dose of 20 grams of bovine colostrum significantly reduced the increase in intestinal permeability seen in a placebo group after strenuous exercise.
Early research indicates potential benefits for individuals with certain inflammatory bowel conditions when using colostrum enemas, though more human studies are necessary.

Enhancing Athletic Performance

Some athletes use colostrum with the aim of improving muscle recovery and performance. While some studies suggest a modest impact on muscle mass or recovery when combined with resistance training, results are inconsistent and often involve high doses. Other research has found no notable benefit.

Considerations and Risks of Taking Colostrum Daily

Before incorporating colostrum daily, it's important to be aware of potential risks and limitations. Daily use may not be suitable for everyone.

Side Effects and Allergies

Bovine colostrum is generally well-tolerated. However, individuals with allergies to dairy or cow's milk should avoid it. Those with lactose intolerance might need to find lactose-free options, as some products contain lactose. Mild digestive issues like bloating, nausea, or gas are possible side effects. If these persist, stopping use and consulting a doctor is advised.

Dosage and Regulation

There is no universally accepted daily dose for bovine colostrum, with amounts varying significantly in studies (from 10-60 grams daily) and products. The supplement industry lacks FDA regulation, leading to variations in product quality, strength, and purity across brands. Selecting a reputable product that has undergone third-party testing for purity is important.

Long-Term Safety

While short-term studies suggest colostrum is safe, data on the effects of daily long-term use is limited. A small study involving female athletes reported no issues after 24 weeks of daily use, but larger, comprehensive studies are needed for conclusive findings on long-term safety.

How to Take Colostrum Daily for Best Results

Many experts recommend taking colostrum on an empty stomach to enhance absorption. Consuming it 20-30 minutes before a meal can help its beneficial components reach the gut more effectively. Some suggest splitting the dose, taking it once in the morning and once before bed.

Human vs. Bovine Colostrum: A Comparison

To highlight the distinction, the table below compares human colostrum (for newborns) with bovine colostrum (for adult supplements). While they share a high nutrient density, their purpose and context differ significantly.


Feature	Human Colostrum (for Infants)	Bovine Colostrum (for Adult Supplements)
Source	Produced by human mothers after birth.	Collected from cows after giving birth.
Immune Factors	Rich in species-specific antibodies (IgA) to protect infants.	Contains a broader range of immunoglobulins (IgG, IgA).
Fat/Sugar Content	Lower in fat and sugar; easily digestible for newborns.	Similar in composition to human colostrum, but varies by processing.
Growth Factors	Contains growth factors vital for infant development.	Includes growth factors like IGF-1 and IGF-2 that may aid gut health.
Purpose	Naturally establishes a newborn's immune system and gut.	Aims to supplement adult immune and digestive health.

Conclusion: Is Daily Colostrum Intake Worth It?

Taking colostrum every day may offer specific benefits for certain individuals, such as athletes or those looking to support gut and immune health. The existing evidence is not definitive for broad, general use, and research is ongoing. It is generally safe for most, but those with dairy allergies should avoid it, and an optimal daily dose is not yet standardized. For overall wellness, proven strategies like a healthy diet, exercise, and sufficient sleep are fundamental. Individuals should weigh the potential advantages against the cost and consult a healthcare provider to determine if daily colostrum supplementation is appropriate for their needs.

For more detailed scientific reviews on the effects of bovine colostrum, you can refer to academic databases like the National Institutes of Health. For example, a systematic review on the influence of bovine colostrum on exercise outcomes provides a comprehensive overview of existing research.

Frequently Asked Questions

Daily colostrum intake may offer benefits for gut health by strengthening the intestinal wall and supporting the immune system through its high concentration of antibodies. Some athletes also use it for recovery and performance, though evidence is mixed.

Potential side effects are generally mild and may include bloating, nausea, or gas, particularly with higher doses. Individuals with dairy allergies or lactose intolerance should be cautious or avoid colostrum.

Individuals with a confirmed allergy to cow's milk or milk products should not take bovine colostrum. It is also recommended that pregnant and breastfeeding women consult a healthcare provider before use, as safety data is limited.

For optimal absorption, many experts recommend taking colostrum on an empty stomach, about 20-30 minutes before eating. It can be taken once or twice daily, such as in the morning and before bed.

Early studies suggest bovine colostrum may help strengthen the gut lining and prevent intestinal permeability (often referred to as 'leaky gut'), particularly in athletes experiencing stress on their digestive systems. However, more extensive research is needed.

No, dietary supplements like bovine colostrum are not pre-approved or regulated by the U.S. Food and Drug Administration (FDA) for safety and efficacy before they are sold. Choosing products that are third-party tested is crucial for quality assurance.

The timeline to experience effects from colostrum varies by individual and health factors. Consistency is key, with some studies observing results over several weeks to months. More research is needed to establish a definitive timeline.