Are Colostrum Supplements 'Liquid Gold' for Adults

The first sips of breast milk we take as newborns help protect us when we're most vulnerable-and possibly long after. Colostrum, which is the earliest transitional milk produced by mothers (human and animal) in the first few days after giving birth, is a potent mix of essential vitamins, proteins and other nutrients.

Often referred to as "liquid gold," colostrum supports the development of a baby's gut lining, muscles and immune system. It's rich in antibodies that ward off infections, including the flu, and boasts insulin-like hormones that quiet inflammation and promote tissue growth and healing.

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Uzoamaka Kimberly Dike, MD

Drawing a Line

Research consistently shows a link between the gut landscape and inflammatory illnesses. Like a river dam, colostrum helps seal the intestinal lining, preventing harmful bacteria and other substances from leaking into the bloodstream. A tight intestinal lining soothes inflammation, too, and helps babies' stomachs hang on to colostrum's rich supply of vitamins A and C, zinc, and copper.

"Just like our muscles and our bones need exercise, so does the gut," explained Dike. "And the way the gut gets exercise is through exposure to nutrients."

Colostrum is low in fat and sugar and easy to digest, and it stimulates babies' first bowel movement.

Read: When Superfoods and Inflammatory Diseases Are a Recipe for Trouble

Is "Liquid Gold" Still Precious for Adults?

Colostrum supplement manufacturers and wellness influencers claim these digestive and immune perks benefit adults, too. Bovine colostrum mirrors the high concentration of nutrients found in human colostrum. It contains about five times the protein of mature dairy milk as well as critical protective antibodies and nutrients, including copper, iron, zinc, magnesium, and vitamins B12, D, and E.

Scientists are investigating its potential for people with inflammatory bowel disease, such as Crohn's disease and ulcerative colitis, which cause severe, spontaneous flare-ups of constipation or diarrhea and can increase one's risk of colorectal cancer. So far, small studies of colostrum supplements have shown promise in lowering inflammation and protecting against upper respiratory infections among certain higher-risk groups.

"We're still at the early stages of any evidence to support supplementing with bovine colostrum. We're learning," cautioned Cedars-Sinaisports medicine physician Tracy Zaslow, MD.

Studies into whether the colostrum treatments seal the gut are sparse and contradictory. Some showed modest improvement, others showed no effect at all, and one reported an increase in leaky gut.

Cedars-Sinaiexperts emphasize that more research is needed to understand the inconsistent results and how colostrum from cows affects human adults.

Going for Gold

Colostrum is also gaining ground in sports, with athletes turning to the popular supplement to level up every jump, sprint and backhand swing.

Claims that colostrum supplements can boost athletic endurance are enticing but controversial, Dike said. Insulin growth factor 1 and transforming growth factor beta, which naturally aid in tissue repair and rejuvenation, are both only innate in colostrum.

Early data is most convincing in high-intensity athletes, according to Zaslow, where supplementing colostrum could curb inflammation and muscle-related injuries. One study showed squat-jump athletes slightly enhanced recovery time after an intense workout.

The evidence of a link between colostrum supplements and enhanced muscle building in adults is more mixed. Two small studies of active, healthy participants found that supplementing colostrum alongside resistance training for two months boosted muscle mass and lowered body fat. But other findings contradict that data.

"The jury is very much still out on the impacts of colostrum supplements on body composition and strength," Zaslow said.

And because the dosage and frequency vary, it's unclear how much colostrum you need, if any-and at which times-to have a meaningful impact, Dike stressed. A placebo effect could play a role in perceived benefits.

"If I take a bucket of sand and pour it in your living room, you're going to be very mad. But if I pour it in the ocean, no one's going to notice the difference," she explained.

Be Cautious With Colostrum Supplements

Before you rush out for colostrum supplements, explore why you're interested. Are you frequently spraining your ankle in the gym, rushing to the bathroom multiple times a day or catching every bug? Are steeper peaks in your hiking plans for the summer, or are you hoping to shave seconds off your next run?

Bring those concerns to your healthcare provider. They can evaluate your medical history and guide you on the right treatment and training options for you.

Reported side effects are mild, according to the experts, but don't take colostrum supplements if you're pregnant or breastfeeding, since their effects on a fetus are still unknown. And anyone who has an allergy to cow's milk should steer clear of colostrum supplements. They can cause nausea and bloating, among other ailments.

Most important, always purchase supplements from a reputable source. Dietary supplements aren't federally regulated, so some products may contain an entirely different ingredient or harmful contaminants, such as arsenic.

For many people looking to level up, simple lifestyle changes could do the trick, including quality sleep, a balanced diet and regular exercise. "Those are still the best foundation for performance and resilience," Zaslow said.

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