It can be hard to keep up with all of the internet’s favorite supplements. There’s greens powders, creatine, turmeric—it’s a lot to keep track of. One of the zaniest supps out there is colostrum. But, what exactly is it? And, does it have any benefits?
Colostrum is a nutritious fluid produced by cows (and all mammals, humans included) immediately after giving birth. “The nutrient-rich fluid is high in antibodies, protein, and other beneficial compounds intended to support the newborn calf’s immune system and overall health,” says Shivani Amin, MD, a Los Angeles-based functional medicine physician. And while it may sound questionable for humans to take it as a supplement, colostrum is often referred to as “liquid gold” or “miracle milk” supposedly thanks to its vitamins, minerals, disease-fighting proteins, growth hormones, and digestive enzymes, she says.
Meet the experts: Shivani Amin, MD, is a Los Angeles-based functional medicine physician. Keri Glassman, RD, is the creator of Nutritious Life and a Women’s Health advisory board member.
You can take colostrum in capsule form or as powder to mix in with your favorite beverage or smoothie. But before you click “add to cart” and incorporate the supplement into your daily routine, there are a few things you should know about its safety, effectiveness, and supposed benefits. Ahead, doctors break it down.
When it comes to colostrum, benefits for humans are still cloudy. Keep in mind that these are potential benefits, and more scientific research is needed to back its effectiveness.
Colostrum is packed with immunoglobulins (a.k.a. antibodies) and lactoferrin (a protein in human and animal milk) that can help strengthen the immune system and protect against infections and bacteria, which is why people think it *may* support immunity, says Keri Glassman, RD, creator of Nutritious Life and a WH Advisory Board member.
As for what the research says on supplements: It’s mixed—and lacking. So far, colostrum’s ability to boost immunity has mostly been studied in athletes because they tend to have weakened immune systems due to the stress all that training puts on their bodies. Long term use of the supp helped athletes avoid getting sick and reduced the number of inflammatory markers in their body, according to a 2024 review in Nutrients. It was also found to reduce the risk and severity of upper respiratory tract infections in medical students in a 2023 randomized, triple-blind, placebo-controlled trial in the same journal.
Still, other studies found no clear impact on immunity factors, according to a 2021 review in Nutrients.
There isn’t one supplement that’ll magically improve your gut health overnight, but colostrum contains growth factors that support the development and repair of the gastrointestinal tract, which may promote a healthy gut lining, says Dr. Amin. There might be some data to back this up. Colostrum supplementation was found to reduce intestinal permeability in a 2024 meta-analysis of randomized clinical trials in Digestive Diseases and Sciences, though future studies are needed to confirm and determine things like dosage.
Another gut friendly perk? The supp may also strengthen your gut and fight infections that occur in the digestive tract, says Glassman. Colostrum may help encourage regular, healthy bowel movements to prevent constipation and treat diarrhea. (Some proof: It was found to protect against traveler’s diarrhea in a 2023 review in Annual Review of Food Science and Technology.)
In milk form, colostrum is loaded with proteins, carbohydrates, and essential fats, which is why it packs a major (and comprehensive) nutritional punch, says Dr. Amin. It also has high levels of vitamins A, B, C, and E and contains calcium, iron, zinc, and magnesium which are key for immunity, muscle growth, and overall health and wellness, adds Glassman.
While we know that the real thing has nutritional benefits, more research is needed to determine just how many nutrients are transferred in supplement form.
If you’re looking for a supplement with anti-inflammatory properties, Dr. Amin says colostrum may help reduce inflammation and calm chronic inflammatory conditions. For example, colostrum was found to reduce inflammation and symptoms in people with inflammatory bowel disease, according to a 2021 review in Nutrients.
One potential reason why? Lactoferrin, which is found in colostrum, is a powerful anti-inflammatory, according to a 2021 study in Frontiers in Nutrition.
First, it’s worth mentioning that supplements are not regulated by the Food and Drug Administration (FDA), so it’s especially important to shop from a reputable source to nix the chance of contamination or unknown ingredients, says Dr. Amin. In fact, improperly processed supplements might carry the risk of transmitting disease or harmful bacteria if the product is not sourced responsibly (more on that soon!), she adds.
People with dairy allergies or lactose intolerance should also avoid colostrum since there’s a risk of allergic reactions, says Dr. Amin. Those with a history of heart disease should also steer clear since colostrum has a high natural cholesterol content, she adds.
Side effects from taking colostrum are generally minimal, but some products may contain additives or fillers with other common allergens like soy or gluten, so it’s best to thoroughly read all labels and consult with your doc before adding a new supplement to your line-up.
Yes, as long as you shop from a reliable source, says Dr. Amin. Here’s how: Look for products that are third-party tested, with transparent sourcing information, certified hormone-free, antibiotic-free, and preferably from grass-fed cows. Excessive fillers and additives should also be avoided.
It’s also crucial to run new supplements—colostrum included—by a healthcare provider, especially if you take prescription medication, since it may negatively interact with other medications you take, says Dr. Amin.
In terms of when you should take colostrum, Dr. Amin recommends taking it on an empty stomach, 20 minutes before a meal, to maximize its absorption.
When it comes to colostrum capsules versus powder, it’s up to you, Dr. Amin says. Capsules are easier if you prefer a one-and-done situation, but powders are versatile for mixing into different liquids or even smoothies.
As with all vitamins and supplements, you should always buy colostrum from a trusted source, says Dr. Amin. In particular, choose products from reputable brands that have undergone third-party testing and provide transparent sourcing information.
This ARMRA superfood supplement contains bovine colostrum powder to help support your immunity, digestion, brain and gut health, and metabolism. It may also support healthy skin, hair growth, and enhance your athletic performance and recovery. To reap the benefits, pour one cup of the powder into your water, smoothie, or another cool beverage. (Note: Mixing colostrum powder with hot liquids may alter the efficacy of the ingredients, so you may want to steer clear of mixing it with your steamy cup of coffee.)
Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She’s a mass consumer of social media and cares about women’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.
Olivia Luppino is an editorial assistant at Women’s Health. She spends most of her time interviewing expert sources about the latest fitness trends, nutrition tips, and practical advice for living a healthier life. Olivia previously wrote for New York Magazine’s The Cut, PS (formerly POPSUGAR), and Salon, where she also did on-camera interviews with celebrity guests. She’s currently training for the New York City marathon.
Leave a comment