Wellness influencers have a new obsession: bovine colostrum. Goop and Poosh (Kourtney Kardashian’s version of Goop) have covered it, and celebrities Sophia Richie and the Kid Laroi include it in their signature Erewhon smoothies.
But what is it? Colostrum is a form of milk that mammals produce in the days after they give birth. What does this mean for the body? According to one popular brand, their bovine colostrum supplement can “strengthen your skin, lung and gut barriers, rebuild your microbiome, and activate cellular health and performance to revive whole body health”.
Whole body health! That’s the dream. But can an aesthetically packaged powder actually achieve all of that?
Colostrum does have many health benefits, experts say. As with most supplements though, companies tend to overpromise what supplements can achieve, and a lack of regulation means that you can never be entirely sure about what you’re consuming.
Here’s what you should know.
What is colostrum?
“Colostrum is the first form of milk produced by mammals immediately after giving birth,” explains Dr Emma Laing, clinical professor and director of dietetics at the University of Georgia. Compared with regular milk, colostrum is especially rich in immunoglobins, cytokines and growth factors – the latter being proteins that stimulate cell production and differentiation. It provides newborns with essential nutrients and supports their immune systems and growth.
It is also lower in lactose and higher in protein and other macro- and micronutrients than regular milk, says Beth Czerwony, a registered dietitian with the Cleveland Clinic Center for Human Nutrition. Bovine colostrum contains about 15% protein, while regular milk is about 3%.
Commercially, it is usually sold in capsule form or as a powder.
Why is cow colostrum popular?
While goat colostrum is available, most commercial colostrum supplements contain bovine colostrum, meaning it comes from cows.
Bovine colostrum is particularly well-suited for humans because of its “cross-species bioactivity”, explain Dr Catherine Stanton, a senior principal research officer in the food biosciences department at Teagasc, and Dr Kevin Linehan, researcher at Teagasc Moorepark Food Research Center in Ireland. In layman’s terms, the beneficial compounds in cow colostrum are not only good for calves, but for humans and other animals as well.
Bovine colostrum also has higher concentrations of immunoglobins than human colostrum, say Stanton and Linehan. This boosts immune support.
Because they’re bigger animals, cows produce significantly more colostrum than other animals, which makes it easier to collect in large quantities.
Can human adults benefit from bovine colostrum?
Sort of. According to Stanton and Linehan, current studies suggest that because of its unique bioactive components, bovine colostrum supplements offer multiple benefits for adults, “particularly those looking to enhance immunity, protect gut health or improve recovery and skin health”.
This comes with a couple of major caveats. First, there’s still a lot we don’t know, including how much of it one must consume to reap the benefits.
“There is not enough evidence for scientists to reach a consensus on the safety, effectiveness and optimum dose of bovine colostrum supplements,” says Laing.
Second, supplements are not regulated by the Food and Drug Administration. This means there is no standardized practice for how any given product is manufactured. A variety of factors affect the quality of colostrum, Laing explains. These include the age and genetics of the cows, and environmental factors like the season of calving, temperature and elevation. When these factors are not consistently controlled for, the safety and effectiveness of colostrum supplements could vary greatly from one bottle of pills to another.
“It becomes a ‘buyer beware’ scenario,” says Laing, who recommends consumers look for products that have been third-party tested and certified by organizations like the National Science Foundation, Informed Choice, Banned Substances Control Group (BSCG), United States Pharmacopeia (USP) or Consumer Lab.
What are the risks of bovine colostrum supplements?
Bovine colostrum is safe for most people, but there are two main populations who should avoid it, say Stanford and Linehan: those who are allergic to milk, and those who are immunocompromised.
While colostrum is a distinct form of milk that is lower in lactose, “it can still contain allergens found in dairy,” they say. And because bovine colostrum contains antibodies and growth factors, it “could potentially interfere with certain immune responses”.
And though not a risk per se, another factor to consider is the price. Depending on the brand, a jar of bovine colostrum powder can easily set you back over $100.
“There’s really no negative side-effects of taking it, other than your wallet will get thinner,” says Czerwony.
Can people get the benefits of colostrum without supplements?
If you want a stronger immune system, better gut health and improved recovery, but don’t have several hundred dollars to spare, a varied and nutrient-dense diet will get you most of the way there, experts say.
“If people were to take on more of the Mediterranean diet, they’re going to get the same benefits,” says Czerwony. “You’re going to have better skin, better hair and better [gastrointestinal] health because of all the fiber.”
For immune health, Stanford and Linehan recommend probiotics and fermented foods, like yogurt, kefir and kimchi, as well as mushrooms and bone broth. For protein, they recommend eggs, lean meats and fish and whey protein.
Maintaining a healthy diet and lifestyle is far more involved than popping a supplement tablet, experts say. But it’s more sustainable.
Czerwony says she hasn’t known anyone who has taken the supplement consistently for long periods of time. “They don’t see the benefits and it’s expensive.”
