Health Benefits, Guidelines and Safety

Whether you're a mom or not, you've likely heard of colostrum. (Thanks, TikTok.) But in case you need a little refresher, colostrum—known as "liquid gold" in the pediatric world—is the milk produced by mammals in the first few days after birth. Golden-yellow in color and thicker than liquid milk, colostrum is packed with nutrients to support growth and development, as well as antibodies and antimicrobials (the good guys needed to help build and support the immune system immune). To say it's a big deal for baby development would be an understatement.

In the world of nutrition, when an ingredient is released in a "superfood," like colostrum powder (the supplemental form of colostrum), companies scramble to create products to meet the demand. But is colostrum powder worth it? And, more importantly, what is actually happening to your body when you take it? We've asked nutrition experts to get the latest facts and science on this emerging trend before you spend your hard-earned money on it.

Nutrition facts

Unlike the fresh colostrum that newborns consume, the colostrum in adult supplements comes in dried or powdered form. As for its nutrients - well, that's not so clear. "Bovine colostrum supplement nutrition will vary depending on the brand and form of supplement taken," says Melissa Groves Azzaro, RDN, owner of The Hormone Dietitian. Supplemental bovine colostrum may contain the following nutrients and compounds in varying amounts:

• Calories
• Carbohydrates
• Protein
• Fat
• Vitamins (such as thiamine, riboflavin, niacin, vitamin B12, vitamin A, vitamin D, and vitamin E)
• Minerals (such as calcium, phosphorus, potassium, sodium, magnesium, and zinc)
• Other compounds (including antibodies and antimicrobials)

Bovine colostrum and regular cow's milk differ in nutrients, studies show. For example, colostrum is richer in proteins, immunoglobulins (antibodies) and antimicrobials (substances that protect against infections). However, it is important to note that these differences are seen in the liquid form of bovine colostrum, not the powder form in the supplements.

And this is the big limitation: There is a lack of research on colostrum powder and what nutrition these supplements contain. In addition, bovine colostrum must undergo heat treatment during the production process. Lactoferrin—a protein with antiviral and antibacterial properties—is a nutrient in colostrum that is altered by heat, says Taylor Wallace, Ph.D., CFS, FACN, a professor at George Mason University. In addition, Wallace adds, your stomach acid also affects the supplement's active ingredients. So it's not clear which components from colostrum can actually be used by the body and how it might affect your health.

Possible health benefits of colostrum

Given the lack of data available on colostrum powder, both Wallace and Azzaro suggest being cautious about supplementing until more research is available. Here's what you need to know about how it can affect your health.

It can improve gut health and digestion

A research review of 28 studies that explored the use of bovine colostrum concluded that supplements may be recommended in the future for improving the microbiome and digestive health, although no recommendations can be made now due to a lack of data. Potential benefits are possible due to antibodies and compounds such as lactoferrin in bovine colostrum. In addition, "colostrum could potentially help repair tissue in humans," says Azzaro. For this reason, it can be helpful in treating leaky gut by potentially helping to heal a compromised gut wall, she says. If you have problems with any gastrointestinal conditions, talk to a dietitian about gut health before adding extra colostrum to your routine.

It can support a healthy immune system

The natural colostrum produced by mothers after giving birth has a direct effect on the immune system of newborns - and this is well established by scientific evidence. But now there is speculation that colostrum may do something similar in supporting the immune system of adults. "In babies, colostrum plays a key role in building the immune system, and although research in adults is limited, it may benefit adults in a similar way, as most of our immune system lives in our gut. ," says Azzaro. Additionally, the vitamin D in colostrum—it's one of the best nutrients for immune health—may also affect a person's immune system response, but this research is still preliminary and limited.

Should You Take Colostrum Supplements?

Unless under the care of a doctor or registered dietitian, Azzaro does not recommend adding a colostrum supplement to your routine. "It's not suitable for all people to take," she says. Plus, with the lack of data, it's hard to recommend that anyone buy colostrum supplements. At that time, we don't know if it's worth the price or if you'll literally be washing your money.

In addition, clinical trials often give people an extremely high dose that you wouldn't otherwise find in a supplement. Studies that have used colostrum supplementation in adults report doses of approximately 20 to 60 grams per day for up to 8 weeks. Compare that to the typical suggested daily dose of supplemental colostrum, which is usually 1 to 2 grams.

Safety and precautions

Now, if you and your medical team decide it's worth a try, be sure to buy from brands that are third-party certified and verified. You want to be sure that what's on the label is actually in the bottle and that the formula is free of contaminants.

Also keep in mind that colostrum supplements contain dairy. "Anyone who is allergic or intolerant to dairy or lactose should not take colostrum," says Azzaro. In addition, there is not enough research to support its safety in those who are pregnant or breastfeeding. If you have a hormone-sensitive cancer, talk to your provider about whether using colostrum is safe for you, she recommends.

After all

While social media may have you thinking that taking colostrum powder will be your golden ticket to optimal health, nutrition experts advise proceeding with caution before adding this supplement to your routine. While current doses of colostrum supplement powder likely do not pose serious harm to healthy individuals, further research—including human clinical trials—is needed to reveal the true benefits of long-term supplementation. In the meantime: "Don't waste your money," says Wallace.