Colostrum is sometimes called “liquid gold” or “miracle milk” due to its golden color and valuable nutritional benefits. The compound is extracted from cow's milk and is touted by social media influencers as a miracle health supplement that promises everything from boosting immunity to improving gut health and even beautiful skin. But do colostrum supplements really work to improve your health? We asked the experts to weigh in on the hype and reality of cow's colostrum.
What is colostrum?
Colostrum is a nutrient-rich milky fluid produced by mammals, including human mothers, in the first few days after birth. (It turns into breast milk within 2-4 days after the baby is born.) Colostrum is rich in antibodies that build a newborn's immune system.
What nutrients are found in colostrum?
According to the Cleveland Clinic, colostrum contains high concentrations of essential nutrients that help strengthen the immune system, including antibodies such as immunoglobulin A, white blood cells called leukocytes, and epidermal growth factor. Colostrum is your baby's first food and also acts as a natural immune booster to protect him from all kinds of infections.
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What are colostrum supplements?
Colostrum supplements are made from cow colostrum and are sold in powder, tablet, and liquid form. How is this cow colostrum processed and exactly how much is in the dietary supplement? Nobody knows except the manufacturers. “The FDA is responsible for regulating dietary supplements, but as a subcategory of food, not drugs,” says Peter Cohen, MD, an internist at Cambridge Health Alliance and an associate professor of medicine at Harvard Medical School. “That means manufacturers can put anything they think is safe on the market. There's no way to know if you're getting high-quality cow colostrum or how much is in the supplement. There may be traces of cow colostrum in products that contain many other things, such as whey protein powder, which is completely legal.” It's equally legal to advertise all the imaginary benefits of cow colostrum, he adds.
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What are the health benefits?
Why would adult humans need cow colostrum? In theory, it makes sense that this cow's version of “liquid gold” would work wonders as an ingestible supplement ingredient. If colostrum is effective at building newborns' immune systems, it may also boost immunity in adults. Colostrum's anti-inflammatory properties may have healing benefits. If cow colostrum coats the developing intestines of calves and helps reduce inflammation in the digestive system of newborns, why not improve gut health in adults? In theory, maybe, but in reality, there's not much evidence for any of it.
Here are some common health claims about supplements and the truth behind them.
Boosts immunity: Human (and bovine) colostrum is a powerful immune booster in nature, but there is no evidence yet that bovine colostrum supplements have a similar ability to bolster defenses against disease in adults. One small study suggests that taking bovine colostrum supplements may reduce the incidence of upper respiratory tract infections, but the overall data is very inconsistent. “Even if the immune support hypothesis of bovine colostrum was studied and found to have some effect, to be sure it works, you would need to take the colostrum components in the exact formulation and dose that was studied, which is not possible with a supplement at this time,” says Cohen. Improves gut health: “Some studies suggest that it may help reduce abdominal pain in people with ulcerative colitis, and one small study found that it reduced recurrent diarrhea in children compared to a placebo,” says Amy Braganini, R.D., CSO, spokesperson for the Academy of Nutrition and Dietetics. “But I'd like to see larger trials and more robust studies before I recommend it to patients.” A 2022 systematic review found that colostrum supplements may help improve leaky gut syndrome in athletes, but the study's authors wrote in their conclusion that “well-designed, placebo-controlled randomized studies are needed to evaluate long-term safety and efficacy in high-performance athletes.” Boosts athletic performance and speeds recovery: Several small clinical trials backed by supplement manufacturers have found that cow colostrum supplements can speed up recovery and improve performance in athletes more than placebo. But when one peer-reviewed journal reviewed the available research on cow colostrum supplements, it ultimately found that the current evidence is minimal and inconclusive. “There are some small studies, but nothing to suggest that there is an optimal time for colostrum supplementation,” Cohen says. Improves complexion and prevents skin aging. There is no rigorous published data showing that cow colostrum helps heal or regenerate skin, and no anti-aging benefits of any kind are claimed.For healthier skin, you're better off skipping these supplements and investing in a good sunscreen and moisturizer that delivers direct (and proven) results.
Are there any side effects?
Colostrum supplements are generally considered safe for most people, but cow colostrum contains lactose, so people with lactose intolerance or dairy allergies should avoid it. Colostrum also contains estrogen and other hormones, so people who are sensitive to hormones are advised not to take colostrum supplements. There hasn't been much research done on the potential risks of taking cow colostrum supplements. “Again, while drugs are tightly regulated by the FDA, supplements are very little monitored,” Cohen says.
Conclusion
“There have been no large-scale, carefully controlled studies of colostrum supplements in humans, and although they offer intriguing hypotheses, studies of cow colostrum have yet to demonstrate any significant benefits,” Cohen says. “The evidence is not yet strong enough for a physician like me to recommend colostrum to my patients for any reason.”
Gina Way is an editor, copywriter, and professional skincare fanatic. Her work has appeared in Cosmopolitan, Harper's Bazaar, Oprah Daily, Allure, Marie Claire, and more. Follow Gina on Instagram.
Laura Yiu, R.D., is a Registered Dietitian, Certified Intuitive Eating Counselor, Yoga Guide, and Owner of Laura Yiu Nutrition in private practice in New York City. She received her BS in Nutrition and Dietetics from New York University and completed her internship in nutrition at New York-Presbyterian Hospital, Weill Cornell & Columbia Medical Center. She then worked at some of New York City's top hospitals, including Mount Sinai Hospital and NYU Langone Health. She believes true health is not about appearance or body type, but is the full spectrum of physical, emotional, and spiritual well-being.
