Colostrum is often called “nature’s first food.” This thick, yellow liquid produced by a mother’s breasts is the first nourishment a baby gets after birth. Packed with nutrients, colostrum supports a newborn’s immune system and helps them thrive in those early days of life.
While colostrum is known for its benefits for babies, it is now available as a supplement for adults and gaining popularity for its health-boosting properties.
Read on to learn why colostrum is so important for babies and how you can benefit from it as a supplement.
What is colostrum?
Colostrum is the first form of breast milk produced by mammals, including humans, during the late stages of pregnancy and the first few days after childbirth.
“We often refer to colostrum as liquid gold, not just because it’s yellow but also because it is rich in many nutrients that can help when fed to your baby,” said Colleen Cagno, MD, a family medicine physician who specializes in the care of pregnant women with Banner – University Medicine. “These nutrients include carbohydrates, fats and protein.”
Unlike mature breast milk, colostrum is extremely high in protective compounds. It’s like a baby’s first dose of nutrition and defense rolled into one.
“Some people worry that colostrum isn’t a large volume of liquid and that the baby might not get enough nutrition,” Dr. Cagno said. “But it is so densely packed with nutrients that babies don’t need much to meet their nutritional needs.”
Benefits for babies
Babies are born with developing immune systems and colostrum plays a significant role in giving them a healthy start. Here are some of the key benefits for newborns:
- Boosts immunity: Colostrum is packed with antibodies, specifically immunoglobulin A (IgA), white blood cells and lactoferrin, which helps shield newborns from harmful bacteria and viruses.
- Supports gut health: A newborn’s digestive system is delicate. Colostrum helps coat and protect the gut lining. The high levels of growth factors in colostrum stimulate the development of the intestine, helping prevent intestinal infections and promoting healthy digestion right from the start.
- Helps clear out meconium: Meconium is the dark, sticky first stool (poop) passed by a baby after birth. Colostrum has a mild laxative effect, which helps clear the baby’s intestines of waste. This reduces the chances of jaundice, which can happen if too much meconium is absorbed back into the bloodstream.
- Promotes healthy weight gain: Colostrum is rich in proteins and essential nutrients and supports healthy growth and weight gain in newborns.
- Easy to digest: A newborn’s stomach can only handle small amounts of food. Colostrum is perfectly designed for this. It’s highly concentrated and easily digestible, making it the ideal first food for babies.
Colostrum supplements for adults: Why are they popular?
In recent years, colostrum has become a popular supplement for adults. Bovine colostrum, which is colostrum from cows, is often in these supplements. While it may sound surprising, research suggests that bovine colostrum also has several health benefits for adult humans.
Here’s a closer look at how colostrum supplements can benefit adults:
1. Boosts immunity
Like in babies, colostrum helps support adults’ immune systems. It contains immunoglobulins and lactoferrin, which help fight off bacteria, viruses and fungi.
Lactoferrin, a protein found in colostrum, regulates the immune system by reducing inflammation and providing antimicrobial properties, which helps resist infections,” said Tiffone Powers-Parker, a registered dietitian and nutritionist with Banner Health.
“Colostrum also has proline-rich polypeptides, which can balance the immune response by boosting an underactive immune system or calming an overactive one,” she added. For adults with weakened immune systems, colostrum supplements may offer extra protection during cold and flu season.
2. Improves gut health
Bovine colostrum contains growth factors and enzymes that support gut health.
“Colostrum is loaded with digestive enzymes that help break down proteins, fats and fiber,” Powers-Parker said. “This can optimize nutrient absorption and repair the gut lining, which is key for a healthy immune response.” This can be especially helpful for adults with digestive issues like leaky gut syndrome, irritable bowel syndrome (IBS) or chronic diarrhea.
3. Enhanced athletic performance and recovery
Colostrum is rich in growth factors that help with muscle growth and tissue repair, making it popular with athletes.
Studies suggest that colostrum supplements help speed up recovery after intense physical activity and reduce muscle damage. This means athletes could experience less soreness and quicker recovery between workouts.
“Colostrum can benefit older adults too,” Powers-Parker said. “As we age, we naturally lose muscle mass and bone density. Colostrum may help older adults maintain their fitness levels and recover more efficiently from workouts.”
4. Promotes healthy skin
Colostrum's growth factors also contribute to skin health. By stimulating the production of collagen, colostrum helps maintain firm, youthful-looking skin. Some people use colostrum-based creams or take supplements to support skin healing from injuries, acne or other skin conditions.
5. Supports weight loss
Some research indicates that colostrum supplements might help with weight management. The growth factors found in colostrum may help regulate metabolism and promote fat loss while preserving lean muscle mass. However, more research is needed to confirm these benefits.
How to take colostrum supplements
If you’re interested in taking colostrum supplements, they are available in various forms, including powder, pill (capsule) and even creams for topical use. Bovine colostrum is the most common type used in supplements, as its composition is very similar to human colostrum.
“When choosing a colostrum supplement, it’s important to pursue products that ensure the highest quality and safety,” Powers-Parker said. “Look for non-GMO, organic bovine colostrum from ‘grass-fed’ or ‘pasture-raised’ cows. Look for ‘cold-processed’ or ‘freeze-dried’ colostrum in capsules or tablets, powder or topical creams.”
Always check with your health care provider before adding any new supplement to your routine, especially if you have an underlying health condition.
Possible side effects of colostrum supplements
Colostrum supplements are safe for most people. However, some may experience mild digestive discomfort, such as bloating or nausea, especially when starting the supplement. It’s important to begin with a lower dose and slowly increase it to give your body time to adjust.
“While colostrum is safe, those with dairy allergies, autoimmune conditions or compromised immune systems should exercise caution,” Powers-Parker said. “If you have any concerns, talk to your health care provider before starting colostrum.”
Is colostrum right for you?
Colostrum supplements are widely used to improve gut health, support the immune system and aid in recovery from exercise. However, it’s not a cure-all. While the benefits are promising, they work best as part of a balanced lifestyle that includes proper nutrition, regular exercise and quality sleep.
“Foods are always the best way to approach maximizing the power of colostrum,” Powers-Parker said. “Probiotics provide beneficial bacteria to the gut. When used in combination with colostrum, they can have a synergistic effect on digestion and nutrient absorption.”
As with any supplement, talk to your health care provider or a Banner Health specialist to ensure it’s the right choice for your health needs.
Takeaway
Colostrum is truly one of nature’s superfoods. For babies, it provides the perfect balance of nutrients, antibodies and growth factors that support a healthy start to life. Colostrum supplements offer potential benefits for adults, especially in gut and immune system health and exercise recovery. Whether you’re a parent or simply someone looking to improve your health, colostrum is a natural powerhouse worth considering.
