If your social media algorithms are anything like mine, amongst the photogenic plates of food, there’s an awful lot of health and fitness content. Now, in addition to targeted ads for protein powders and electrolytes to hydrate my runs, there’s a seemingly new item my feed can’t get enough of: bovine colostrum supplements.
Over the past year, I’ve been hearing more and more about colostrum. According to Instacart, it’s expected to “trend” this year—the online delivery service reports seeing a 348% surge in searches for the supplement on their platform. Indeed, the global colostrum market is expected to be worth about $3.2 billion in 2025 and is projected to grow steadily, reaching nearly $5.7 billion by 2035. Thanks in part to celebrities and influencers praising this “liquid gold” supplement, general search interest has risen over 100% in the United States in the past year.
While I occasionally take some supplements, I’ve always been skeptical—especially of those with great branding. But as someone writes about health, fitness, and food, I had to find out more about colostrum and why people are so obsessed.
What Is Colostrum?
While colostrum supplements may seem new, the substance itself is not. Colostrum is the first milk mammals produce in the first few days after giving birth. It’s “filled with antibodies, growth factors, and nutrients that can help jumpstart a newborn’s immune system,” says Dr. Raj Dasgupta, Chief Medical Advisor for Garage Gym Reviews.
It has become popular in the health, wellness, and fitness spaces due to these properties. Lauren Manaker, RDN, says that the nutrients and bioactive compounds in colostrum can support the immune system, gut health, and recovery for adults, too.
And just to be clear, the colostrum in supplements comes from bovines (not humans!), but it is similar in nutrients to human colostrum, and even, according to Dr. Dasgupta, “richer in some immune-supporting compounds.”
Why Take Colostrum Supplements?
At first, I thought it seemed somewhat unnecessary for adults to consume something that naturally stops production within the first few days of birth. But there are some reasons why some might choose to take colostrum.
“While adults naturally move away from breast milk as they develop the ability to consume and digest solid foods, this transition doesn’t diminish the unique benefits of colostrum,” says Manaker.
“The thinking behind adult supplementation is that it may help boost immune defense, aid gut health, and possibly support recovery from exercise stress,” says Dr. Dasgupta. He notes, however, that most of the health claims are a result of small studies, not large clinical trials, and are tailored to specific groups of people, such as elite athletes.
Are There Side Effects Of Colostrum?
Some possible known side effects include digestive issues like diarrhea and nausea. Colostrum is dairy, so those who can’t consume or tolerate dairy should probably steer clear of supplements. Additionally, Manaker says those who are pregnant or breastfeeding should talk to their doctor first, and those with immune conditions might need to avoid colostrum.
The Bottom Line
For those interested in colostrum supplements, Dr. Dasgupta says they’re “generally considered safe for healthy people,” but he cautions that more research is needed. Instead, he recommends focusing on diet, sleep, and exercise, which are proven methods for immunity and gut health.
“Without a strong nutritional foundation, supplements like colostrum would not be my primary recommendation,” Manaker adds.
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