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Evidence Based

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Colostrum Benefits for Adults: Immune & Gut Health Boost

Written by Dr. Michael Ruscio, DC on October 27, 2025

Written by Dr. Michael Ruscio, DC on October 27, 2025 — Reviewed by Hannah Wright

• What Is Colostrum?|
• Benefits|
• How to Take It|

Colostrum has quietly made its way from pediatric formulas to gut health supplements, athletic recovery powders, and even skincare products. Often called “liquid gold,” this first milk produced after birth is rich in antibodies, growth factors, and nutrients that help newborns build a healthy gut and immune system.

But growing research suggests these same compounds may benefit adults, too—supporting gut integrity, immunity, recovery, and even skin and bone health. The science isn’t perfect (no supplement is), but it’s compelling enough that many clinicians, myself included, see colostrum as a promising addition to an evidence-based health plan.

What Is Colostrum?

Colostrum is the first milk mammals produce right after giving birth. It’s thick, nutrient-dense, and full of immune and growth compounds that help establish a healthy gut and immune foundation in newborns 1.

Bovine colostrum—colostrum from cows—is the most common form used in supplements. It’s similar in composition to human colostrum and contains 2:

• Immunoglobulins (IgG, IgA, IgM)—Antibodies that help protect against pathogens
• Lactoferrin—A protein that may help balance gut bacteria and calm inflammation
• Growth factors (IGF-1, TGF-β)—Molecules that stimulate repair and regeneration
• Oligosaccharides—Natural prebiotics that support a healthy gut microbiome

The Science Behind Colostrum

These bioactive compounds don’t just nourish, they can send repair signals throughout the body. In adults, colostrum may help 2 3:

• Strengthen the gut barrier and calm inflammation
• Modulate immune activity to improve resilience
• Support tissue repair of muscle, bone, and skin

Despite decades of research, results vary because studies use different forms (powders, capsules, hyperimmune colostrum) and doses. Still, across clinical settings—from athletes to hospitalized patients—colostrum has shown a strong safety record and consistent signs of benefit.

In short, science points to colostrum as a potential broad-spectrum restorative compound—one that may help the body repair and defend itself more efficiently.

Colostrum’s Growing Popularity as a Supplement

Colostrum is having a resurgence, especially among those focused on gut health, immunity, and athletic performance. Part of this popularity comes from social media, but part of it comes from legitimate science.

Researchers have been studying bovine colostrum for over 40 years. It’s been tested in athletes for reducing respiratory illness and improving recovery, in hospitalized patients for maintaining gut integrity, and in people with inflammatory gut issues like inflammatory bowel disease (IBD) and leaky gut 2 4.

That said, the evidence varies in quality and strength. Some studies show measurable benefits, but others are small or use different formulations, making comparisons tricky.

Core Benefits of Colostrum for Adults

Gut Health

Bovine colostrum is a nutrient- and antibody-rich supplement that may support gut health by strengthening the intestinal barrier, reducing diarrhea, and lowering inflammation. Hyperimmune colostrum (from cows vaccinated against specific microbes) shows particular promise against pathogens like rotavirus and E. coli.

Research highlights several mechanisms:

• Helps strengthen the gut barrier—A meta-analysis found that colostrum improved gut lining integrity in athletes and patients with gut disorders by reducing markers of “leaky gut” 5. 
• Reduces diarrhea and infection—A meta-analysis found that colostrum shortened diarrhea episodes in children by about 1.4 per day, reduced diarrhea risk by 70%, and lowered the presence of pathogens in their stool 6.
• Protects the gut during physical stress—A systematic review found that colostrum helped prevent exercise-related gut damage and support barrier function 7. 
• Reduces inflammation and discomfort—A systematic review found that colostrum may improve stool consistency, abdominal pain, inflammation, and gut healing, with possible benefits for IBD 8. 

Overall, bovine colostrum appears to enhance gut integrity and resilience under stress. It’s not a substitute for a healthy diet or lifestyle, but it may complement a gut-supportive plan.

Immune Support

Bovine colostrum may help the body stay resilient against infections, particularly in children, stressed adults, and athletes. While not all studies agree on its mechanisms, evidence suggests it can reduce the frequency and severity of colds and support faster recovery.

Key findings include:

• Fewer cold symptoms—A meta-analysis found about 40% fewer cold symptoms over 8–12 weeks in people taking colostrum 9. 
• Improved immunity in daily life—Medical students taking low-dose colostrum reported fewer and milder respiratory infections and better well-being 10. Preschool children taking colostrum for six weeks had roughly 30% fewer sick days and milder symptoms than those taking a placebo 11.
• Mixed but positive results in athletes—Some studies found no major changes in standard immune markers 12 13, whereas others showed reduced exercise-related inflammation and oxidative stress 14, both of which can weaken immunity.

Overall, colostrum appears safe, well tolerated, and potentially beneficial for maintaining immune resilience during stress or heavy training.

Athletic Performance & Recovery

Physical stress from training challenges the body much like immune stress, which may explain colostrum’s growing interest in sports science. Beyond gut and immune support, it may also enhance muscle performance and recovery.

Key findings include:

• Supports muscle growth and strength—A meta-analysis found that milk-based proteins, including bovine colostrum, improved muscle gains most when taken after exercise or before sleep 15.
• May enhance endurance—Another meta-analysis found that soccer players taking 3.2 g of colostrum daily for 24 weeks covered more distance during games than those taking a milk powder placebo 16.

Overall, evidence suggests colostrum can help the body recover faster, maintain performance, and adapt more efficiently to physical stress.

Vaginal Health 

Although most research focuses on gut and immune benefits, bovine colostrum may also support vaginal and urinary health. The same growth factors and immune proteins that help repair the gut lining may aid vaginal tissue balance and comfort.

A systematic review found that bovine colostrum vaginal gel improved dryness, sexual comfort, and urinary symptoms, particularly in younger women 4. It was safe and well tolerated, with no major side effects. 

Evidence in older women or for cervical health remains limited, but early findings suggest bovine colostrum shows promise as a natural, non-hormonal option for vaginal support 4.

Bone and Physical Recovery

Bovine colostrum may also support bone strength and recovery, especially in older adults or those healing from injury. Its mix of growth factors, proteins, and minerals may help stimulate tissue repair and preserve muscle function under stress or immobility.

A systematic review found limited but encouraging evidence that colostrum can help older adults maintain leg strength and slow bone loss when paired with resistance training 4. Effects on body composition and inflammation were less clear.

In a randomized controlled trial of 116 hip-fracture patients, those receiving bovine colostrum showed faster bone healing, better hip function, and improved mobility compared with those given whey protein 17. While research is still early, findings suggest colostrum may aid bone repair and recovery, particularly when combined with strength training or rehabilitation.

Skin Health

Bovine colostrum may also aid external recovery by supporting skin health. Early evidence suggests colostrum and its component lactoferrin may improve hydration, skin barrier function, and acne, with anti-inflammatory and anti-aging effects 18. 

Human research, though limited, includes:

• Uncontrolled study—In 43 participants with mild to moderate acne, taking bovine lactoferrin tablets twice daily for 8 weeks led to a 20–23% reduction in lesions, with about three-quarters showing improvement and no side effects. However, without a control group, causation can’t be confirmed 19.
• Observational study—A sheep colostrum–based cream was associated with better acne outcomes, hydration, and barrier function, but lacked a control group and relied on self-reports 20.

Most studies are early and preliminary, but results suggest colostrum may help promote healthier, more resilient skin. 

Why Colostrum Deserves a Closer Look

After decades of research, one thing is clear: Colostrum holds real promise, even if science is still figuring out its full potential. The strongest evidence so far supports its ability to protect the gut barrier, reduce infection risk, and enhance recovery—particularly in people under physical or immune stress, like athletes, children, and those healing from illness.

At the same time, findings in areas like vaginal health, bone health, and skin health are still emerging. Study quality varies widely—different doses, forms, and treatment lengths make it difficult to compare results—but the safety record across trials is consistently excellent. Reported side effects are mild and rare.

In other words, we have every reason to stay evidence-guided, but not evidence-limited. The research may not yet be definitive, but what’s already known is compelling enough to warrant attention—and continued exploration.

How to Use Colostrum for Maximum Benefit

There’s no single “best” way to take colostrum—how much and how often depends on your goals, tolerance, and the specific product you’re using. According to the Mayo Clinic, studies have tested anywhere from 10 to 60 grams per day for 4–12 weeks 21, though many supplements may use lower, maintenance-level doses for general gut or immune support.

In my clinic, I often recommend this gradual approach so your body can adjust and you can gauge its effects:

• Start low—Begin with about half of the suggested serving on the label for one week.
• Take it consistently—Most people take colostrum once or twice daily, often on an empty stomach (30–60 minutes before meals) to maximize absorption.
• Pair it wisely—Colostrum works best alongside other gut-supportive habits—like a nutrient-dense diet, probiotics, and adequate sleep.
• Monitor your response—Track how your digestion, energy, and immune resilience change over a few weeks. If symptoms like mild bloating occur, reduce the dose temporarily and increase more gradually.

Because colostrum is a dairy-derived product, those with dairy allergies should avoid it, and anyone with chronic illness or autoimmune issues should consult their healthcare provider before starting 21. 

It’s possible to get mild side effects, such as nausea, diarrhea, gas, bloating, or an unpleasant taste, but these typically fade with time 12. And until we know more about its safety, pregnant and breastfeeding people should avoid taking it 21.

While the research on colostrum continues to evolve, the practical experience so far is promising—it’s generally safe, well tolerated, and a supportive addition to a comprehensive gut and immune health plan.

Colstrum FAQs

What is colostrum, and what are its stages?

Colostrum is the first of three stages of the evolution of breast milk. It is the “first milk” produced during pregnancy and for a few days after birth. Stage two is transitional milk and stage three is mature milk. Bovine colostrum is typically used for supplements—it is the first milk from cows after birth, rich in antibodies, nutrients, and growth factors. 

What are the benefits of taking colostrum as an adult?

Bovine colostrum is generally safe and well tolerated, and shows potential benefits for gut integrity, immune resilience, exercise recovery, bone healing, and vaginal health. 

Can colostrum improve athletic performance?

Bovine colostrum can support muscle growth, strength, and exercise performance, particularly when taken after workouts or at night, and it may modestly improve endurance in athletes.

How does colostrum support immune health?

Colostrum may support immune health by reducing the frequency and severity of colds and easing exercise-related stress and inflammation, though its effects on standard immune markers are inconsistent, and more research is needed.

What happens if I take colostrum every day?

If you’re not allergic to milk, pregnant, breastfeeding, or dealing with chronic or autoimmune health issues, bovine colostrum is generally considered safe to take daily for 4–12 weeks—provided you choose a high-quality product. Some people may have mild digestive upset at first, but this usually passes. Since we don’t know much about long-term safety, it’s best to check with your healthcare provider before using it.

Are there any downsides or risks to taking colostrum?

Bovine colostrum is generally safe for most people, but it can cause mild digestive side effects, and its long-term safety isn’t known. It’s not suitable if you’re allergic to milk, pregnant, breastfeeding, or dealing with chronic illness or autoimmunity. Because the supplement market isn’t well regulated, choosing a high-quality, third-party tested product is important, and you should check with your healthcare provider before use.

How does colostrum compare to collagen?

Collagen: Popular, widely used, decent safety profile, and modest but real support for skin/joint recovery—though not a cure-all.

Colostrum: More biologically active and promising across multiple systems (gut, immunity, recovery), but evidence is patchier, dosing is costly, and ethical/regulatory issues loom larger.

Is Colostrum Right for You?

Colostrum isn’t a magic bullet—but for many people, it can be a valuable addition to a gut and immune support plan. From my research and experience so far, its potential to strengthen the gut barrier, boost recovery, and promote overall resilience makes it worth considering for long-term health maintenance.

At the Ruscio Institute for Functional Medicine, our clinicians incorporate colostrum into personalized gut and immune repair protocols when it’s clinically appropriate.

We’re currently developing our own colostrum formulation, designed to meet the same evidence-based standards we use in the clinic. If you’d like to be the first to know when it’s available, be sure to sign up for our newsletter.

The Ruscio Institute has developed a range of high-quality formulations to help our clients and audience. If you’re interested in learning more about these products, please click here. Note that there are many other options available, and we encourage you to research which products may be right for you. The information on DrRuscio.com is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.