Bovine colostrum: does it live up to the hype?

Written By Lauren Christ

Bovine colostrum—the first milk produced by cows after giving birth—is currently being marketed as a super supplement, praised for immune-boosting, gut-healing, and performance-enhancing properties. It’s all over your social media feeds, and every brand is coming out with their own version of the product. ARMRA was one of the first retailers to really move to the forefront at a whopping $110 per jar and promises everything from healthier guts to longer, thicker hair. You need to do your research to determine whether or not this is truly a miracle product or just a fun new way to ingest snake oil.

So, does colostrum live up to the hype? A close look at the research tells us that the benefits are pretty overstated at this time and not really worth the cost of admission.

What Is Bovine Colostrum?

Before you decide to go and make a purchase, you need to know what it is you’re purchasing.

Colostrum is the first milk mothers give to nourish their babies. Bovine colostrum is the most prominent form of colostrum on the market right now. It is rich in immunoglobulins, growth factors, and bioactive peptides.

In theory, these components could help modulate the immune system and support gut health. But theory and practical benefit are two very different things. It’s important to note that YOU are not a baby cow. And even if it was legal to sell powdered human colostrum, there are still compelling reasons for why the product wouldn’t do you much good, particularly when you consider how colostrum is used in the current clinical studies versus over-the-counter supplements.

You are not a baby cow!

Bovine colostrum is naturally produced by the mother to meet the unique needs of her baby, whose immune system is underdeveloped and relies entirely on colostrum for passive immunity.

Human adults don’t receive as much benefit from bovine colostrum because they are neither cows, nor babies. We already have fully functioning immune and digestive systems, making the transfer of those same benefits far less relevant. That said, there are a few reasons to believe that if you do suffer from conditions such as leaky gut or IBS, colostrum may hold some natural relief from those symptoms.

While human colostrum is undeniably beneficial for human infants—especially premature or low-birth-weight babies—by helping to develop gut integrity and immunity, these benefits are context-specific. Adults, on the other hand, may not experience the same impact, as their bodies are already equipped with mature barriers and immune defenses.

These are not the only objections to supplementing bovine colostrum, however. There are some studies that promise real benefits for athletic performance and immunity, so we need to unpack those thoroughly.

Doses in Studies vs. Real Life

One of the most glaring issues with bovine colostrum studies is the dosage discrepancy. Clinical studies that report benefits typically use doses far higher than what’s found in commercial products. For example, many trials involve daily doses ranging from 10 to 60 grams, sometimes even more (Arslan et al., 2021; Ghosh & Iacucci, 2021). In contrast, typical colostrum supplements on the market recommend daily servings of just 500 mg to 2 grams—orders of magnitude less than the research conditions.

If you want to price that out, you could spend $15 to $40 per day to meet the conditions of the study. For a supplement whose benefits are merely emerging, not known, there are much better ways to spend your money.

This difference in dosing casts serious doubt on whether typical users will see any of the studied benefits, and that observation applies to many different marketed supplements, as well. As Dr. Laine Russell of the Mayo Clinic Press points out, “Most supplements don't contain anywhere near the amount used in promising trials, and even those studies are often small or poorly controlled” (Russell, 2024).

Stay skeptical, my friends. Even when high doses are used, the evidence remains limited and inconsistent. Some studies suggest minor improvements in immune response or gastrointestinal health, but many suffer from small sample sizes, short durations, or lack of rigorous controls (Arslan et al., 2021; Ghosh & Iacucci, 2021).

Athletic performance studies are particularly inconclusive. While some data hint at reduced muscle damage or improved recovery, these findings are not strong enough to warrant widespread use—especially considering the price tag on many high-quality colostrum supplements.

The Bottom Line on Bovine Colostrum

While bovine colostrum does contain biologically active compounds, the science doesn’t currently support the sweeping claims made by brands and marketing teams.

Most people are unlikely to benefit from over-the-counter colostrum supplements, especially when taking the low doses typically recommended. That said, you may want to give it a try if you have GI issues.

For now, colostrum is simply a wellness trend, not a medical breakthrough. If you’re considering it, speak to a healthcare provider—especially if you're expecting results backed by clinical research.

References:

Lauren Christ
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