You’ve likely heard the buzz around colostrum supplements over the last year or two and their potential to improve gut health, boost immunity, and support overall wellness. Or maybe you’ve seen your favorite influencer sharing the latest colostrum product they’ve been taking. It’s tempting to try the latest and greatest trends when you see advertisements everywhere. But is colostrum worth the hype—or even right for you? Sit tight, because I’m sharing a dietitian’s thoughts on colostrum.
As a registered dietitian, I’m breaking down: what colostrum is, the benefits it might offer, the risks to watch for, and who might actually benefit from it because spoiler alert: I don’t believe it’s for everyone all the time!
What is Colostrum?
Colostrum is the nutrient-dense, antibody-rich milk produced by mammals during the first few days after giving birth. If you’ve ever breastfed or are familiar with breast milk, you may recognize it as the initial milk you produce after delivery that has more of a golden/yellow tone. Many dietitians and moms I know call this “Liquid Gold”
Colostrum is packed with:
- Immunoglobulins (antibodies): To support immune function.
- Growth factors: To promote healing and tissue repair.
- Probiotics and prebiotics: To nurture a healthy gut microbiome.
In supplement form, bovine (cow-derived) colostrum is the most common. It’s marketed as a way to improve gut health, reduce inflammation, and even enhance athletic performance.
Potential Benefits of Colostrum for Gut Health
There are a handful of potential benefits of colostrum for gut health. Here are a few:
- Supports Gut Lining Integrity
- Colostrum contains growth factors like IGF-1 and TGF-beta, which may help repair a damaged gut lining, a common issue in conditions like leaky gut syndrome or irritable bowel syndrome (IBS).
- Boosts Immunity
- With its high antibody content, colostrum can help defend against pathogens, making it particularly useful during cold and flu season.
- Improves Nutrient Absorption
- A healthy gut absorbs nutrients more efficiently, supporting energy levels and metabolism—key for women working toward body composition goals.
- Reduces Gut Inflammation
- Colostrum may help modulate inflammation in the gut, offering relief for those with mild digestive discomfort.
The Science Behind Colostrum
After researching a handful of studies in scientific journals, I found that colostrum has been beneficial in humans who have inflammatory bowel disease and infectious diarrhea. It has proven to improve gut mucosa and repair gut lining. It has also shown to be helpful for boosting immunity and may even act as an anti-aging tool, though I think more studies need to be performed to make an anti-aging claim.
I have seen clients who suffer from IBS or gut issues benefit from the addition of colostrum. They’ve reported less bloating and belly discomfort and have reported just feeling better overall.
Who Should Consider Colostrum?
Colostrum supplements might be beneficial if you:
- Have mild digestive issues (ex: bloating, occasional discomfort).
- Are recovering from illness or antibiotic use.
- Want extra immune support during stressful or high-demand periods.
However, colostrum is not for everyone. Avoid it if you:
- Have a dairy allergy or intolerance (most colostrum comes from cows). I’ll discuss a dairy free alternative below!
- Are pregnant, breastfeeding, or under medical supervision without consulting a doctor.
Is There a Dairy-Free Alternative to Colostrum?
Looking for a dairy free colostrum option? I’ve got a great one for you that I’ve personally tried and loved! Gut Personal has a wonderful product called The Healer, which is sourced from the serum of cows (the blood) rather than the milk, so you get the same benefits but without the dairy. This comes in powder and capsule forms. The Healer, like colostrum, contains bioactive components that support the health and integrity of the gut barrier which reduces intestinal permeability, also known as “leaky gut”. This helps to prevent harmful substances from entering the bloodstream.
Both the Healer and colostrum also have antimicrobial and anti-inflammatory properties to help maintain a healthy balance of gut bacteria while reducing inflammation and discomfort.
If you struggle with leaky gut symptoms, are recovering from a GI illness, or have regular gut discomfort or issues, you may benefit from The Healer or colostrum! Use my affiliate code “wholesome10” to get 10% off The Healer!
How to Use Colostrum Wisely
- Start Small: Begin with the recommended dose (often 1-2 teaspoons of powder or capsules daily).
- Pair with a Healthy Diet: Colostrum isn’t a substitute for balanced meals or gut-friendly staples like fiber, probiotics, and fermented foods.
- Stay Consistent: Benefits are most likely seen with regular use over time.
- Choose Quality: Look for third-party tested products free of additives and sourced from grass-fed cows.
Are There Risks?
Colostrum is generally considered safe for most people. However, some potential side effects include:
- Mild digestive upset (e.g., gas, bloating) when starting.
- Concerns for those with dairy sensitivities or allergies. If this is the case, try The Healer!
- Lack of regulation: Not all supplements are created equal, so research your brand carefully.
Key Takeaways if You’re Considering Colostrum
If you’re considering colostrum as part of your nutrition strategy:
- Focus on whole, real foods first to build a strong foundation. No supplement will ever fix a poor diet. As a dietitian, I can’t stress this enough! Many times gut issues stem from a poor diet so start by fixing your diet first.
- Use supplements like colostrum strategically, to supplement your balanced, gut-healthy diet.
- Consult a healthcare provider or registered dietitian to ensure it’s right for you before starting.
Should You Try It? A Dietititan’s Thoughts on Colostrum:
Colostrum can be a helpful tool for gut health and overall wellness—but it’s not a magic bullet. If you’re already eating balanced meals, staying active, and focusing on sustainable habits, with no gut issues, I think you could skip colostrum supplementation. However, if you’re experiencing any of the GI issues I mentioned above, it may be worth a shot, as I have seen some clients GI health benefit from the addition of colostrum.
I would recommend using a company that you feel confident in who is very forthcoming with ingredients and how their supplement is made. Gut Personal is an amazing company founded and run by function medicine dietitians who I personally trust.
Good Nutrition & Gut Health Starts in The Kitchen
Like I’ve mentioned, before you consider adding a supplement to your rotation, make sure your meals and snacks are nutrient and fiber packed. If you’re struggling to come up with meal ideas, make sure to check out my [meal planning app Wholesome Meals Made Easy for family-friendly recipes.
You’ll have over 200 delicious, family-friendly recipes to choose from and guess what? The grocery list can be sent straight to Instacart for easy ingredient delivery! You’ll also have nutrition facts on every recipe as well as side item recommendations and so much more.
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