Colostrum is an immune-boosting, nutrient-rich supplement that dietitians say has the potential for significant health benefits

• Colostrum is a nutrient- and antibody-rich supplement that may offer significant health benefits.
• Studies show it may help boost your immune system, improve gut health, and help with signs of aging.

The supplements market is bursting with everything from passing fads to go-to staples. One of them you may have seen lately is colostrum.

Colostrum is a nutrient- and antibody-rich supplement that's derived from cows and is most often available in powder or capsule form.

Research is limited on colostrum but some preliminary studies suggest it could improve gut health and prevent upper respiratory illnesses in athletes.

For added insight, I spoke to two dietitians and a personal trainer about what exactly colostrum is, what its benefits are, and a few drawbacks to keep in mind before trying the supplement for yourself.

What is colostrum?

Colostrum, in general, is a type of milk that mammals produce during the first few days after giving birth, says registered dietitian, Katherine Gomez.

It's packed with nutrients and antibodies — like protein, fat, carbs, magnesium, B vitamins, and vitamins A, C, and E — that "play a vital role in building your baby's immune system," Gomez says.

While it's technically made for infants, colostrum has a long history of humans harvesting this thick, yellowish liquid for medicinal purposes like treating illness.

But human colostrum is not what you'll find on supermarket shelves. That stuff comes from cows, aka bovine colostrum.

"Bovine colostrum is a milky fluid that comes from the udder of cows the first few days after giving birth before actual milk appears," Gomez says.

What are its benefits?

There are plenty of reasons to consider adding colostrum supplements to your daily routine — starting with your skin.

A registered dietitian with JustCBD, Nataly Komova, says the array of antibodies and nutrients found in colostrum can boost collagen production in vitro cell cultures.

"Colostrum can help with signs of aging, including wrinkles, fine lines, and sagging," Komova says. "It's also loaded with antibodies that can boost your immunity."

Personal trainer with Health Canal, Jesse Feder, says colostrum's immunity-boosting capabilities are due to a specific antibody it contains called Immunoglobulin G (IgG).

"IgG is an antibody that stimulates the immune system," Feder says. "This can help prevent or fight off infections you may be dealing with. The antioxidants in colostrum also support energy production."

In addition to these benefits, studies have shown that colostrum may also offer the following benefits to young children. Whether or not these benefits translate to adults is still yet to be determined.

• Help reduce both the frequency and duration of diarrhea in children
• Improve gut health in athletes by decreasing intestinal permeability (i.e. when your gut leaks out more water and nutrients than it should, which can cause diarrhea, painful indigestion, and gas and bloating.
• Reduces the risk of recurrent respiratory tract infections in children aged 1-6 years

More research is needed to fully understand the benefits of colostrum but the existing research suggests a positive impact on certain people's health and wellness.

How do you take it?

Bovine colostrum typically shows up as a liquid or powder. The supplement is usually sold individually but sometimes it's added to other nutrient-based powders. Some popular brands that sell colostrum include Armra and NOW.

Feder says the typical dosage recommended by manufacturers is around 10 to 20 grams per day for healthy adults but the exact right dose for your needs may differ.

Feder recommends first consulting with your healthcare provider to see what they recommend and if it's suitable for you. He also suggests starting with a lower dose to get a feel for how it affects your body.

What are its drawbacks?

Like all potentially beneficial supplements, colostrum is not meant to replace a varied and balanced diet, and it does come with a few risks. While some people find it's a game-changer for their gut health, Komova says that it can also wreak havoc on that same system.

"Colostrum can cause side effects such as stomach upset, gas, bloating, or diarrhea," Komova says. "It can also cause allergic reactions, resulting in terrible things like itching, hives, and trouble breathing."

Since it's a milk by-product, anyone who is lactose intolerant should avoid taking colostrum (although the side effects compared to milk may be less significant). Komova also says that people who are on certain medications like blood thinners should talk to their doctor about whether it's safe to take or not.

In addition to the possible side effects, Feder says there are some other downsides people should consider.

"The major downsides to colostrum is the cost and potential contaminants," Feder says. "Colostrum supplements are quite expensive if you're on a tight budget and since these supplements aren't regulated by the FDA, there's the potential for contamination of toxic metals and bacteria."

While colostrum does offer some great health benefits, it's important to also keep in mind these potential drawbacks.

Talk to your doctor before adding any new supplement to your routine, and always make sure you're buying a high-quality product from a reliable source. Look for brands that are certified by a third party like NSF, USP, or ConsumerLab.

Insider's takeaway

Colostrum is a supplement that may help improve gut and skin health and boost immunity.

While it's generally considered safe for consumption, it's not without its risks — including potential side effects like stomach upset, gas, bloating, or diarrhea.

The supplement is available via powders, liquids, or in capsule form, and is most often derived from cows.

If you're considering adding colostrum to your routine, make sure to consult with a doctor first and always read the safety labels on any supplements you buy.