Should you take bovine colostrum supplements? Everything to know about ‘liquid gold’

Holy cow!

Colostrum supplements, made from the milk a cow produces shortly after giving birth, are said to boost immunity, aid muscle recovery, support gut health and improve athletic performance.

One TikTok user claims the so-called “liquid gold” alleviated her bloating, while another reported that 30 days of a powdered drink mix led to better digestion and fewer cramps. A third said the supplements relieved her uncomfortable belly fullness, which “genuinely changed my life.”

“The rise of influencers talking about colostrum supplements seems to have contributed to the boom (in consumption) in the last year or so,” Caroline Thomason, a dietitian and diabetes educator based in Virginia, told CNN last week.

Newborns need their mother’s colostrum because it’s full of nutrients, vitamins and antibodies, but experts say there’s not enough scientific evidence to show that colostrum supplements benefit adults.

Human studies have been limited in scope and population size.

“Some research suggests that colostrum supplementation may help reduce abdominal pain in people with ulcerative colitis, and one small study found that it reduced recurrent diarrhea in children compared to a placebo,” registered dietitian Amy Bragagnini recently told Good Housekeeping, “but I would want to see much larger trials and more robust research before recommending it to my patients.”

Other research suggests that the supplements show promise in treating upper respiratory infections and leaky gut syndrome in athletes.

“Further studies are needed, and more robust data collected, before a clear recommendation can be made on usage,” said wellness dietitian Lindsey Wohlford of the MD Anderson Cancer Center.

CNN reports that supplements can cost $15 to $200 a bottle, and it’s better to get colostrum from grass-fed, pasture-raised cows because their milk has more protein and beneficial nutrients.

Dr. Pieter Cohen, an internist at Cambridge Health Alliance and associate professor of medicine at Harvard Medical School, points out that consumers have no way of knowing the amount of colostrum in the supplement and if it’s high quality.

“The [Food and Drug Administration] is responsible for regulating dietary supplements, but as a subcategory of food — not medication,” Cohen explained to Good Housekeeping. “There might be a trace amount of cow colostrum in a product that contains a lot of other stuff, like whey protein powder, and this is totally legal.”

Those considering taking colostrum should consult with a doctor. The supplements, which come as pills, powders, liquids and even enemas, are generally not recommended for people with milk allergies, children and pregnant or breastfeeding women.

“While colostrum may offer some health benefits, it’s not a magic bullet, and more research is needed to fully understand its effects and long-term safety,” Dr. Lisa Young, a registered dietitian nutritionist and adjunct professor of nutrition at New York University, told CNN.