Step aside, collagen: Colostrum is the wellness world’s new golden child. This supplement is making its rounds on social media as an alleged way to boost immunity, gut health, and recovery. Our ears perk up whenever we hear about a so-called health hack, but Internet trends have fooled us before—is colostrum doomed for our supplement graveyard, or can it seriously help us feel healthier?

We reached out to two registered dietitians to get all the facts about colostrum powders and whether they live up to the hype. 

The Experts

• Caroline Susie RDN, LD, spokesperson for the Academy of Nutrition and Dietetics
• Karen Grecea, MS, RD, CDN, registered dietitian at Bite Into Balance

What is Colostrum, Anyway?

Colostrum is the nutrient-packed, bioactive fluid that mammals release after giving birth, before breastfeeding. It plays a critical role in developing newborns’ immune systems, helping defend them against infection. It also delivers a dose of “good” bacteria to the stomach, promoting a healthy microbiome from day dot. 

We know what you might be thinking: Breastmilk? Seriously? When they said embrace your inner child, we never imagined they meant this.

But before you click away and regret ever diving deeper into this trending supplement, let’s be clear: The colostrum supplements we’re talking about come from bovine (cow) sources.

Bovine colostrum is pasteurized and dried before being turned into capsules or powder. Powdered colostrum can be stirred into drinks or blended into smoothies, typically with a mild, creamy taste that dissolves right into your favorite drink (in other words, if you’re not a fan of milk, no worries here: its flavor shouldn’t be strong enough to put you off). And realistically, we’re not talking about colostrum for its flavor: We’re intrigued by its potential health benefits. 

The Potential Benefits of Colostrum Supplements for Adults

So…why would you want to drink what’s otherwise meant for baby cows? According to colostrum supplement brands, it could bring you greater gut health, immunity, and athletic recovery. 

“Colostrum contains bioactive compounds such as immunoglobulins (antibodies), lactoferrin, proline-rich polypeptides, and growth factors,” says Grecea. Here’s exactly how these compounds might benefit your health:

• For gut health: “Colostrum contains immunoglobulins and growth factors that may help protect the gut lining and reduce intestinal permeability,” says Grecea. 
• For immunity: “It may support immune defense thanks to high levels of antibodies like IgG,” notes Grecea. Susie adds that small trials and meta-analyses, mainly of athletes and students, reveal fewer days of upper-respiratory symptoms while taking bovine colostrum. 
• For recovery: “Some small studies suggest colostrum could improve exercise performance and recovery,” says Grecea. 

But these benefits come with caveats. Although research is promising, most studies relating to colostrum are small, short-term, or confined to specific groups, like athletes. “Evidence is far from conclusive,” says Grecea. 

Who Can Benefit Most?

As with virtually any supplement, colostrum can benefit some more than others. Our experts note that colostrum isn’t essential for everyone, but can be particularly helpful for:

• Athletes trying to manage intense training routines or working out in the heat, as well as athletes struggling with gut issues or frequent upper respiratory tract infections
• Frequent travelers
• People struggling with persistent gut discomfort or recurrent gastrointestinal bugs
• Individuals seeking extra immune support 

That said, if you’re dealing with ongoing gut or immune issues, know that colostrum shouldn’t replace medical treatment. “Colostrum is not a cure-all,” says Grecea. 

Is Colostrum Better Than Collagen?

Thought colostrum was a type of collagen? We feel you. They’re often confused and compared, but they’re altogether different. They’re also not interchangeable, says Grecea, although some people opt to take both. 

Let’s clear up the confusion:

• “Collagen is an incomplete protein that provides specific amino acids (like glycine and proline) critical for skin, joints, and connective tissue,” says Grecea. “It primarily supports skin, hair, nails, and joint health by providing amino acids needed for connective tissue.”
• “Colostrum is a complete protein with all essential amino acids plus immune-modulating compounds,” says Grecea. “It’s more focused on gut integrity and immune support.”

“If your goal is skin elasticity or joint health, collagen is more targeted. Colostrum may be more relevant for gut and immune support,” adds Grecea. 

Safety Tips: Who Shouldn’t Take Colostrum?

It’s easy to think of supplements as “natural” or “holistic”, giving the impression that they’re always safe. But, as Grecea reminds us, no supplement is entirely risk-free, and that includes colostrum. “Reported side effects are generally mild but can include bloating, nausea, or diarrhea when first starting,” says Grecea.

Our experts also recommend following these safety tips:

• If you have a dairy sensitivity, it’s best to stay away. “Since colostrum comes from cow’s milk, those with lactose intolerance or milk allergies should avoid it,” says Grecea. That means put away the Lactaid, this one’s just not for you. 
• If you have an autoimmune condition, proceed with caution. “Because colostrum may stimulate the immune system, it could worsen autoimmune activity in some people,” says Grecea. If you’re interested in colostrum but have an autoimmune disease, talk to your doctor before trying it. 
• Take a hard look at colostrum brands’ quality, safety, and purity standards. “Supplements aren’t FDA-regulated, meaning purity, potency, and safety can vary widely depending on the brand,” says Grecea. 
• If you’re pregnant or breastfeeding, Susie advises talking to your doctor before starting colostrum. 

Shopping for Colostrum: Which Brand is Best?

Grecea highlights the importance of choosing a reputable colostrum brand that prioritizes quality and third-party testing. Here are a few examples:

• ARMRA is a trending colostrum supplement brand formulated to strengthen your immune system and bolster the gut microbiome. Their products are made in the United States and undergo rigorous third-party testing by FDA-registered, ISO-IEC-certified third-party labs. They even have flavored varieties, like Valera Pineapple and Vine Watermelon, to offset any milk aversion you might be harboring.  
• Cymbiotika, a supplement brand that’s been around since 2018, sells Liquid Colostrum packets. It’s sourced from U.S. grass-fed dairy farms and third-party tested for purity, potency, and stability. 
• Cowboy Colostrum sells grass-fed bovine colostrum sourced from U.S. dairy farms. It’s third-party tested, hormone-free, and GMP (Good Manufacturing Practices) certified. 

Colostrum Alternatives

Not sold on colostrum, but don’t want to miss out on better immunity, gut health, and muscle recovery? Check out these alternatives from our experts:

• Probiotics and fermented foods, including sauerkraut, yogurt, kefir, and kimchi
• Gut health supplements: Susie notes that supplementing Saccharomyces boulardii during or after taking antibiotics helps reduce antibiotic-associated diarrhea in adults, and select probiotic strains help reduce diarrhea linked to C.difficile (a type of bacteria) while taking antibiotics. 
• Whey protein or plant-based protein powders are proven to help with muscle recovery. We’ve already picked out a few awesome options from our shop:
  
  • Onnit Grass-Fed Whey Isolate Protein Powder has a complete amino acid profile to supercharge post-workout muscle recovery.
  • Onnit Plant-Based Protein, an ideal option for plant-based and dairy-free diets, is derived from peas and pumpkin, sunflower, and watermelon seeds. 
• Creatine at a dose of three to five grams per day is a safe, effective supplement for strength and lean muscle mass, according to Susie. Onnit Creatine, named one of the Best Creatine Supplements of 2025 by Men’s Health, is available from the Stridekick shop. 
• Whole foods-focused nutrition: “A plant-forward eating pattern rich in fruits, vegetables, legumes, nuts, and whole grains offers synergistic nutrients that supplements can’t match,” says Grecea. 
• Immune-boosting nutrients like vitamin D, vitamin C, and zinc are known to support immunity.

Closing Thoughts on Colostrum

Still wondering if you should milk the benefits (see what we did there?) of colostrum supplements? Here are a few points our experts want you to keep in mind:

“Colostrum is a fascinating supplement with real biological activity, but the human research is still in its infancy,” says Grecea. “While it may support gut, immune, and recovery health in certain groups, the benefits for the average adult remain unproven.”

As is often the case when we talk to experts about supplements, Grecea also recommends choosing food over supplements whenever possible. “For most people, a balanced diet rich in whole foods offers more reliable and cost-effective health benefits. If you’re curious about colostrum, it’s best approached as an optional add-on rather than a must-have, and always check with your healthcare provider before starting,” says Grecea. 

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