Colostrum Benefits: Are They Worth It?

Colostrum might sound like just another wellness buzzword, but this “first food” is no trend. Produced in the first few days after birth, colostrum is a thick, nutrient-dense liquid found in breast milk. It’s packed with antibodies, growth factors, and immune-boosting compounds that help newborns thrive.

But colostrum isn’t just for babies anymore.

These days, bovine colostrum supplementation (that is, colostrum from cows rather than human colostrum) has made its way into the world of dietary supplements, promising everything from gut support to stronger immunity, better bone health, and faster recovery. It’s being used by everyone from health-conscious human adults to highly trained cyclists looking for an edge.

So… does it actually work? Or is this just another overhyped addition to your supplement shelf? Let’s break down the science.

Where Does It Come From? (Yes, It’s From Cows)

Colostrum might be naturally found in human breast milk, but when it comes to supplements, we’re talking about bovine colostrum, aka the first milk produced by cows after giving birth to newborn calves.

Like human colostrum, bovine colostrum is loaded with antibodies, growth factors, and nutrients designed to support low birth weight neonates and preterm calves. It’s been used in some hospitals for preterm infants, but it's now widely available for human consumption in the form of powders, capsules, and even gummies.

So what exactly are you taking?

Most bovine colostrum used in supplements is collected within the first few days after calving (when cows produce colostrum with the highest nutrient levels), then pasteurised and dried into a powder. From there, it’s packaged into chewables, drinks, or tablets. Some products use full-fat colostrum, while others remove lactose, fats, or casein to make it easier to digest for healthy young men and other adult users. The quality and effectiveness of colostrum can vary quite a bit depending on how it’s processed, but a higher IgG (immunoglobulin G) content = the good stuff.

It’s considered generally safe, but to be honest, it’s not for everyone. Since it comes from cows, bovine colostrum isn’t suitable for vegans, and people with milk protein allergies or lactose intolerance should steer clear or speak to a healthcare provider before using it.

 

The Nutrients Behind Bovine Colostrum Supplements

Bovine colostrum is packed with powerful compounds that do more than just nourish newborn calves. Here’s a breakdown of what’s inside a colostrum supplement and why it’s caught the attention of gym-addicts, biohackers, and wellness enthusiasts.

Immune Support

Just like human milk boosts the immunity of babies, one of the key health benefits of bovine colostrum is support for your immune cells.

Immunoglobulin G (IgG)

• The most abundant antibody in bovine colostrum
• Helps your immune system defend against bacteria and viruses
• Often used as a marker of supplement quality

Immunoglobulin A (IgA)

• Supports mucosal immunity (think: gut, nose, lungs)
• Especially useful for maintaining the gut lining

Lactoferrin

• A multifunctional protein with antimicrobial and anti-inflammatory effects
• Binds iron, which helps starve off harmful bacteria for improved immunological outcomes

Cytokines

• Tiny proteins that regulate immune system responses, especially during inflammation or illness
• Includes IL-1β, IL-6, IL-10, TNFα (key messengers in immune defense)

Muscle Repair & Performance

Studies on aerobic and anaerobic exercise performance in athletes after taking bovine colostrum has shown some interesting health benefits.

Insulin-like Growth Factor 1 (IGF-1)

• Linked to muscle growth, repair, and regeneration
• Plays a role in hormonal and autonomic responses to intense exercise
• Popular among endurance athletes and highly trained cyclists

Transforming Growth Factor Beta (TGF-β)

• Supports tissue repair and gut health
• Helps regulate inflammation and healing

Other peptide growth factors

• Over 20 identified in bovine colostrum
• Work together to support cellular recovery and regeneration

Bonus Bioactives

But wait, there's more! In a high-quality bovine colostrum supplement, you can find whey proteins and vitamins too.

Whey proteins (e.g., α-lactalbumin, β-lactoglobulin)

• Rich in essential amino acids
• May be easier to digest than standard whey protein supplements

Vitamins A, D, E, and B-complex

• Important for bone health, metabolism, and immune function

Leptin & other hormones

• May help regulate appetite and energy metabolism, though less impactful in adults due to lower gut permeability

The Big Claims (and What the Research Actually Says)

Bovine colostrum supplementation has been hyped for everything from boosting immunity to improving athletic performance, but what does the research actually say? Let's cut through the crap.

 

Gut Health and Digestion

One of the most talked-about benefits of bovine colostrum supplementation is its potential to support gut health, especially for people dealing with digestive issues or intense physical stress.

Here’s what the research suggests.

Strengthens the gut lining: Colostrum may help reduce intestinal permeability (aka "leaky gut”), a condition where the gut barrier becomes too porous and allows unwanted substances into the bloodstream. It's about as pleasant as it sounds.

Supports recovery after exercise: Several studies found that colostrum reduced gut permeability in physically active people, especially endurance athletes who often experience gastrointestinal issues post-exercise.

Anti-inflammatory and antioxidant effects: Compounds in colostrum may reduce inflammation and oxidative stress in the gastrointestinal tract, helping to calm things down during or after illness or intense exercise.

Helps with certain gastrointestinal infections and conditions: Promising early evidence suggests it may help people with gastrointestinal diseases like IBD or short bowel syndrome, either through oral supplementation or even colostrum-based enemas (yes, they really do that).

Modulates the gut microbiome: Some studies into bovine colostrum and gut health noted shifts in gut bacteria populations after supplementation, including increases in beneficial strains like Akkermansia, which is linked to better immune and metabolic health.

Reduces biomarkers of gut damage: Bovine colostrum supplementation has been shown to decrease levels of I-FABP and zonulin, both associated with gut lining stress or damage.

While more research is needed (especially in clinical settings) there’s growing support for colostrum as a potentially effective tool for gut priming and protecting intestinal function. 

 

Immunity Support

Bovine colostrum supplements are packed with immune-supporting compounds, and while the science is still evolving, early findings are promising.

High in immune-boosting antibodies: Colostrum is rich in immunoglobulins like IgG, which may help neutralize pathogens in the gut and respiratory tract, even if they don’t enter the bloodstream directly. That's good news for gut health too.

Helps prevent common upper respiratory symptoms: Multiple randomised controlled trials show a reduction in the number of upper respiratory tract infections (URTIs) in people taking colostrum, especially elite athletes under physical stress, according to a systematic review.

Supports immune resilience under pressure: Physically demanding conditions (like intense training or that night shift that you just couldn't get out of) can weaken the immune system, but colostrum appears to attenuate inflammatory indices (aka, prevent inflammation) and protect against immune dips in these scenarios.

Promotes healthy immune function: Research suggests colostrum may influence immune variables like t regulatory cells, which play a key role in keeping immune responses balanced and effective. Put simply? Colostrum boosts immunity in human adults as well as preterm neonates.

But... most research is athlete-focused: Early studies point in the right direction, but they're mostly conducted on athletes in tip-top shape. The potential benefits for healthy adults and everyday immune support are still being explored.

Effects may depend on duration more than dose: Meta-analyses show that immune function improvements tend to increase with long term supplementation, regardless of dose or physical activity levels.

So, could a bovine colostrum supplement a day keeps the doctor away? While more research is needed in the general population, bovine colostrum is showing up as a surprisingly strong contender for daily immunity, especially during times of stress or seasonal sniffles. 

 

Athletic Performance and Recovery

Bovine colostrum isn’t a performance enhancer in the conventional sense, but thanks to its growth factors and immune-supportive compounds, it may help athletes (or casual gym goers, sure) recover faster and train harder according to some research.

Supports muscle recovery and growth: Rich in growth factors, colostrum has been linked to improvements in muscle recovery and reduced exercise-induced inflammation, especially after anaerobic exercise or high-intensity training.

May enhance body composition: In one placebo-controlled clinical trial, active men and women supplementing with 20 g/day of nutriceutical bovine colostrum for 8 weeks gained significantly more bone-free lean mass than those using whey protein.

Helps reduce muscle soreness and damage: Some studies suggest bovine colostrum supplementation can reduce markers of muscle damage and soreness, which may support better performance during repeated sessions.

But... there's mixed findings on performance outcomes: While a few endurance athletes have reported improved exercise performance, others saw no change when using colostrum compared to their usual supplements, so it’s not a magic bullet, but a potentially helpful addition.

Works best when paired with training: Benefits like changes in body composition and improved muscle growth appear to come alongside regular exercise training, not from supplementation alone. Yep, you've got to put in the hard work.

While more research is needed to confirm exactly how and for whom it works, bovine colostrum could be a smart addition if you're looking to recover faster and train consistently.

So… Is It Worth Taking Colostrum Supplements?

Bovine colostrum supplements show promise... but like most things in the wellness world, they’re not a magic fix. Whether they’re worth trying really depends on what you’re hoping to get out of them. 

If gut health is your focus, there’s some emerging research suggesting colostrum can help strengthen the gut barrier and reduce permeability, particularly in active individuals or those with certain gastrointestinal issues. On the immune side, a few well-run trials have shown reduced frequency of upper respiratory infections, especially in people under physical stress, like athletes. And for recovery, there’s mixed evidence that colostrum could support muscle repair and reduce inflammation, though results vary from person to person.

It’s not a substitute for a solid routine (think good sleep, nutrition, and movement) but it could be a useful addition if those foundations are already in place. Compared to whey protein, colostrum offers a broader range of bioactive compounds, from immune agents to growth factors. That said, it also tends to be more expensive, and dosages aren’t always consistent across products. Plus, while the research is promising, it’s still relatively limited, especially when it comes to long-term use in healthy adults.

If you're curious, trying it out is a low-risk experiment. Just don’t expect overnight miracles. Like with most supplements taken orally, any potential benefits are likely to build gradually. And while human colostrum is obviously more biologically tailored to us, bovine colostrum remains the most accessible (and most studied) option.

Who Should Skip Colostrum Supplementation?

While oral bovine colostrum supplementation is generally considered safe for most people, it’s not for everyone. If you’re lactose intolerant or allergic to milk proteins, steer clear! Colostrum is a dairy product, after all, and could trigger unwanted reactions (you know what we're talking about). 

It’s also not recommended during pregnancy or breastfeeding, since there’s limited data on its safety in those stages of life. And although bovine colostrum is typically sourced as a by-product after newborn calves get their share, it may still raise ethical concerns for those following a vegan lifestyle. As with any nutraceutical, the potential benefits - whether for immune function, gut support, or athletic performance - should always be weighed against your personal needs, values, and medical history.

 

TL;DR: Colostrum in a Nutshell

Bovine colostrum supplementation (nicknamed “liquid gold” for a reason) offers a promising range of health benefits, from gut support and immune function to faster recovery after exercise. But don't be fooled. It’s not a miracle cure. Results can vary, and it works best as part of a healthy lifestyle, not a shortcut for one.

If you’re thinking about taking colostrum supplements, here are a few things to keep in mind. Always choose high-quality products from reputable brands with third-party testing. Whether it’s gummies, powders, or capsules, the best format is the one you’ll actually stick with. And when it comes to results, consistency trumps mega doses. Every. Single. Time.

Zest Colostrum Gummies are an easy place to start! Powered by Cryoactive Preservation Technology, they deliver 200+ bioactives and 300mg of Immunoglobulin G (IgG) in every serving, without compromising potency or purity. Just two gummies a day support gut health, immune resilience, recovery, skin, hair, and more. Designed by nature. Perfected for you.

FAQs

What do clinical trials prove about colostrum?

A growing body of evidence, from randomized controlled trials to systematic reviews, suggests that bovine colostrum supplements may support immune function and athletic performance. Results vary depending on the population studied, but research has shown promising effects of bovine colostrum on reducing inflammation, improving body composition, and protecting against infections, especially in high-stress or high-intensity training environments.

Why is colostrum called “liquid gold”?

Bovine colostrum earns its nickname thanks to its rich concentration of nutrients, growth factors, and immune-cheerleading compounds. Bovine colostrum supplements capture many of these benefits in a shelf-stable form, offering support for gut health, recovery, and more. It's nature’s original superfood, reformulated for adult wellness, and flavored like peaches by Zest.

Can a bovine colostrum supplement treat URTIs?

While it’s not a treatment per se, studies suggest that bovine colostrum supplementation may help reduce the frequency, severity, and duration of URTIs. Placebo-controlled trials and meta-analyses have shown that regular use can support immune resilience and potentially protect against respiratory symptoms, especially under physical or environmental stress. But you know what we're going to say next: always talk to your doctor about how to treat any medical condition.