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Dr Jennifer Smilowitz said colostrum, the first milk that humans and other mammals produce in the first few days after birth, is “liquid gold”.
“Breast milk is packed with nutrients, but it also contains molecules that aren’t necessarily nutrients — they’re like biologically active compounds that are actually protective,” said Smilowitz, an assistant professor in the Department of Nutrition at UC Davis who studies breastfeeding, nutrition, lactation and the microbiome.
According to experts, these nutrients and compounds include immunoglobulins (or antibodies), white blood cells, vitamin A, magnesium, copper, zinc, growth factors and a variety of other components that are essential for thriving life, including the immune system and gut strength and structure.
These antibodies strengthen the intestinal permeability, or leakiness, sealing the intestine and preventing the unrestricted passage of bad bacteria and pathogens into the bloodstream, Smilowitz said. Colostrum protects infants during a vulnerable period.
But “today, there has been a huge increase in the use of colostrum supplements for adults, some of which make big health claims that may or may not be true,” Caroline Thomason, a Virginia-based dietitian and diabetes educator, said in an email.
Colostrum supplements, often from cows, are popular for their potential to boost immunity, improve gut health and enhance athletic performance, Lisa Young, PhD, R.D., adjunct professor of nutrition at New York University in New York City, said in an email.
Bovine colostrum is collected from dairy cows within a few days of birth, processed and pasteurized to make it safe for human consumption, and is available in powder, tablet, liquid and as an enema.
“This is a delicate process of preserving the bioactive compounds while ensuring the product is safe to consume,” Thomason said.
“The rise in influencers talking about colostrum supplements appears to have contributed to the boom (in consumption) over the past year or so,” she added.
Celebrities are also touting colostrum as a health tool: Social media personality and model Sofia Richie has included the supplement in a $21 smoothie she launched in collaboration with upscale California grocer Erewhon, as has artist The Kid Laroi.
“However, while these benefits sound appealing, it’s important to keep in mind that the research on colostrum is still relatively new and not completely conclusive,” Thomason added.
One of the main reasons people turn to colostrum for its health benefits is because its physiology mimics that of infants, whose intestinal inflammation makes them more vulnerable, Smilowitz said.
The inflammation could be caused by ulcerative colitis, Crohn’s disease, chronic infections, chronic diarrhea, HIV or the effects of chemotherapy or radiation therapy, she added.
“There is preliminary evidence that colostrum can support immune and gut health, particularly in people with weakened immune systems. Intestinal permeability “There are issues,” Thomason said. Several small studiesColostrum has been shown to promote intestinal cell growth and may strengthen the intestinal wall.
Other studies suggest it may be effective against respiratory infections. 12-Week Study In a study of 35 adult long-distance runners, taking a daily colostrum supplement increased the amount of a specific antibody in the participants’ saliva by 79%, which researchers believe may help strengthen the participants’ resistance to infection. Another study A study of 29 male cyclists taking 10 grams per day for five weeks showed less decline in immune cells after exercise and a significantly reduced risk of respiratory infections.
Julie Stefanski, a Pennsylvania-based dietitian and spokesperson for the Academy of Nutrition and Dietetics, said it’s important to note that these findings simply show changes in immune biomarkers and don’t necessarily indicate an improvement or outcome of events within the immune system, such as getting sick.
“And the doses used in studies can be much higher than what’s sold as a supplement,” Stefanski added.
While there have been anecdotal reports of improved skin health and post-exercise recovery, Thomason said there is still a lack of scientific research in these areas, and there is also no strong evidence supporting the reversal of weight loss or age-related changes.
There’s also the issue of who pays for the research: Supplement and dairy companies, or health experts allied with them, have funded most of the research on colostrum supplements, but experts say few of the studies have been replicated, and some have had mixed results, Smilowitz adds.
Thomason said that as with any supplement, it’s important to consult with a health care professional and follow the manufacturer’s instructions before starting to take it, especially if you have any gastrointestinal disorders.
“While colostrum supplements are generally considered safe for most people, they do pose risks, especially for those with cow’s milk allergies. If taken in large amounts, they can cause digestive upset, including bloating and diarrhea,” Thomason said. Children and those who are pregnant or breastfeeding should also avoid taking colostrum.
“Plus, these supplements are expensive and may not improve your health at all,” Thomason added.
Prices for colostrum supplements range from about $15 to $200 per bottle and vary depending on the quality, which is important because the higher the quality, the lower the risk of contamination, Young said.
Smilowitz said quality is determined by factors such as the health of the cow, the environment in which it was kept, its diet, whether it was vaccinated, the season, the breed, the interval between pregnancies and when colostrum was collected.
Calves need to ingest their first dose of colostrum, but colostrum collected on the third or fourth day is healthier than colostrum collected a week later. Given the delicacy of the collection process, cheaper supplements may be less effective, Stefanski said.
Additionally, colostrum from grass-fed and pasture-raised cows is superior to colostrum from conventionally raised cows.
Because the U.S. Food and Drug Administration doesn’t regulate supplements, it can be difficult to know which colostrum supplements are more valuable than others.
But to ensure you’re choosing the highest quality supplements possible, look for products that are third-party tested for quality and purity, suggests New York-based registered dietitian Keri Gans.
Experts say you can also check the manufacturer’s website or contact their customer service for more information not listed on the packaging.
“While colostrum may have health benefits, it’s not a magic bullet, and more research is needed to fully understand its effectiveness and long-term safety,” Young said.
Prioritizing a healthy, balanced diet, exercise and sleep will further improve your health, Thomason says.
