You might have heard of colostrum, the nutrient-dense breastmilk that’s first produced and released after mammals (including humans) give birth.
This thicker, yellow breastmilk, which is high in antibodies, helps strengthen a newborn mammal’s immune system. And while it was designed to support the growth of newborns, adult humans have been touting the benefits of taking bovine colostrum supplements.
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Yes, you read that right. Some people have been using the colostrum that comes from cows for their own health benefits, believing it supports gut health, boosts their immune system, improves exercise performance and even prevents aging skin.
But does using bovine colostrum work? And is it safe?
Registered dietitian Beth Czerwony, RD, LD, explains the potential bovine colostrum benefits and if she recommends the supplement.
What is bovine colostrum?
“Bovine colostrum is the colostrum that is made within the first couple of days after a calf is born,” explains Czerwony. “And the reason why it’s so important is because it’s super-concentrated and it has a lot of antibodies and proteins such as cytokines, which helps protect the gut.”
After manufacturers collect bovine colostrum from cows, the “miracle milk” or “liquid gold” is processed into a supplement form for adult human consumption in either a pill, tablet or powder.
It’s then sold as a bovine colostrum supplement, which can be a costly addition to your health and wellness goals. While prices may range, it can cost you upwards of $120 for a supply that may last you just a few months.
“It’s expensive because it’s labor-intensive to collect,” she notes.
Should humans be taking bovine colostrum supplements?
Humans don’t need to take bovine colostrum supplements, but some people may be interested in doing so.
Czerwony says it’s important to know that researchers don’t fully understand how bovine colostrum affects the human body — such as its benefits and risks — as there hasn’t been enough rigorous research on the topic.
“As a dietitian, I look at the science and there isn’t enough for me to recommend trying bovine colostrum,” she clarifies. “There’s just not enough information for me to honestly and confidently say that this is something that someone should take.”
Potential benefits of bovine colostrum
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Again, Czerwony stresses that more research is needed to fully understand how bovine colostrum may benefit humans. But limited research shows bovine colostrum may have the following potential benefits:
May improve gut health
There have been a few studies in this area, but more research is still needed.
For example, human and non-human studies show evidence that bovine colostrum may reduce inflammation and gut permeability, which can help support a healthy gut microbiome.
“These studies show bovine colostrum may help people who have gastrointestinal issues (GI) like Crohn’s disease and inflammatory bowel disease (IBD),” says Czerwony.
May boost the immune system
When it comes to a newborn calf, bovine colostrum is key in building a strong immune system, but it’s questionable whether bovine colostrum can help boost the immune system of adult humans.
A meta-analysis of seven trials shows some evidence that bovine colostrum supplements may reduce the occurrence of upper respiratory tract infections.
“There’s just not enough studies to say if that’s true or not,” says Czerwony.
May prevent aging skin
You may be searching for something that can reverse the signs of aging skin, improve skin elasticity and increase skin regeneration. Sorry to burst your bubble, but bovine colostrum may not be the answer.
“A lot of people, especially on social media, are saying bovine colostrum gives them healthy hair, skin and nails, claiming it has a fountain of youth quality to it,” reports Czerwony. “There are no studies that support this claim.”
May improve exercise performance
Can taking bovine colostrum supplements improve your workouts?
While some athletes claim bovine colostrum improves their exercise performance, builds strength and helps them recover faster, here again, there isn’t a lot of strong evidence to back it up.
“There are some studies that say that bovine colostrum helps improve breathing after exercise,” says Czerwony. “That’s likely due to bovine colostrum’s anti-inflammatory properties. But more research is needed to fully understand how it works.”
Bovine colostrum side effects
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In some cases, people who have used bovine colostrum supplements have reported gastrointestinal issues like nausea and gas. And if you have a cow’s milk allergy, you shouldn’t take bovine colostrum.
It’s also important to know that bovine colostrum and all other supplements aren’t regulated by the U.S. Food and Drug Administration (FDA). What does this mean? Czerwony says that the lack of regulation makes it hard to know if you’re getting what’s advertised on a supplement’s packaging.
“You don’t necessarily know that you’re getting 100% bovine colostrum because there’s no testing, so the potency can change from batch to batch, and certainly from manufacturer to manufacturer,” she stresses.
When it comes to recommended dosage and usage, Czerwony says that there also isn’t a standard on how to use bovine colostrum.
“It’s like the Wild West — people are taking whatever they want. We don’t know how much to take and we don’t know how long to take it for. Does it take four to six weeks to show any benefit? Are you going to see it in two weeks?” she continues. “You’re at your own risk trying this supplement.”
And there’s been some concern about a specific growth factor known as IGF-1 in bovine colostrum and if it can cause certain cancers like breast cancer or prostate cancer. Again, more research is needed to understand all the risks that come along with taking bovine colostrum supplements.
“The growth factors in colostrum are designed to help newborns grow, and so it’s not designed for adults,” explains Czerwony. “By exposing yourself to these growth factors that are designed for newborn cows, you may run the risk of turning on certain cells through these growth factors.”
Better alternatives
So, if taking a bovine colostrum supplement isn’t recommended, what else can you do?
“Following an anti-inflammatory diet is good for your overall health. We know it’s good for your heart, it’s good for your gut, it’s good for your brain,” shares Czerwony. “Having a good anti-inflammatory diet, which includes the Mediterranean diet, has been shown time and time again as one of the best ways to eat.”
Bottom line?
While it can be tempting to try some kind of trendy supplement to improve your health, Czerwony says that supplements are just that: supplemental to following a healthy lifestyle that includes a balanced diet and regular exercise.
“You can’t just eat junk and then take this supplement and hope for the best,” she emphasizes. “You still need to follow a healthy lifestyle. Even if you decide to take these supplements, it doesn’t do you any good to eat an unhealthy, unbalanced diet and then take this and think that that’s going to help.”
And while the research around bovine colostrum isn’t strong, Czerwony says if you still want to try it out, it’s vital that you talk to your healthcare provider first.
“You shouldn’t be trying different supplements on your own,” she cautions. “If you want to try bovine colostrum, talk to your doctor first and remember that it’s not going to replace tried-and-true medications.”
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