Research suggests colostrum supplements may support immune function and gut health, but evidence is not conclusive. It seems likely that athletes could benefit from colostrum for muscle recovery, though more studies are needed.
Colostrum is the first milk produced by mammals after giving birth, rich in nutrients and antibodies. For adults, bovine colostrum is popular, claiming to boost immunity, improve gut health, and aid muscle recovery, especially for athletes.
The scientific literature on colostrum supplements for adults is promising but not conclusive. A systematic review in Journal of the International Society of Sports Nutrition analyzed 14 studies, finding some immune and performance benefits, particularly in athletes, but noted low-quality evidence due to small sample sizes and methodological issues11. Another review in Nutrients highlighted antimicrobial and anti-inflammatory properties for gut health, yet called for more clinical trials to establish optimal doses4. Studies often use doses between 10–60 grams daily for 4–12 weeks, but results vary, with some showing minimal impact on immunity metrics like serum immunoglobulins1. A 2024 meta-analysis in Digestive Diseases and Sciences focused on increased intestinal permeability, finding some support in athletes and patients, but emphasized the need for more robust trials12. The heterogeneity in study populations, interventions, and outcomes makes it challenging to draw definitive conclusions, especially for non-athletic adults.
