Colostrum
Also known as: Bovine colostrum, First milk
Randomized trials in adult athletes show limited and specific performance effects: one 8-week RCT reported a small but statistically significant increase in vertical jump after 38 g/day bovine colostrum versus soy protein, while a 6-month crossover trial in football players found no change in performance but reported increased IgG and reduced inflammatory markers. Network meta-analyses of sports supplement trials identify bovine colostrum among several supplements associated with increased distance covered in soccer players (moderate effect in that network analysis). Oropharyngeal colostrum studies in preterm infants are not directly applicable to oral supplementation in adults.
Last reviewed: 2026-10-14 · 4 indexed studies
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Overview
Colostrum is the nutrient- and bioactive-rich first milk produced by mammals after birth; bovine colostrum is sold as a dietary supplement. Human trials in athletes report modest effects on some performance measures (notably lower-body power) and mixed effects on immune or inflammatory markers.
Mechanism & Function
Mechanism of Action
Contains immunoglobulins, growth factors and other bioactive proteins that could modulate mucosal immunity and inflammation, and potentially influence neuromuscular function indirectly. Oral proteins are largely digested, so any systemic effects likely come from resistant bioactives or gut-mediated immune/modulatory pathways.
Physiological Role
Provides passive immune factors and growth-related peptides; may modulate inflammatory responses to heavy exercise and support mucosal immunity.
Primary Pathways
Performance / Health Relevance
Evidence from randomized trials is limited but suggests a small benefit for lower-body power in athletes; effects on strength, endurance and body composition are inconsistent or absent in the provided trials.
Evidence Review
Practical Use & Dosage
- Minimum Effective Dose
- 38 g/day bovine colostrum (seen in an 8-week RCT showing improved vertical jump)
- Optimal Range
- Not established
- Upper / Caution Level
- Not established
- Timing
- Daily; trials used daily supplementation over weeks to months
- Best Format
- Powder (bovine colostrum powder used in trials)
- Bioavailability
- Many colostrum proteins are susceptible to digestion; some immunoglobulins and peptides may act locally in the gut or via gut-immune signalling rather than via large-scale systemic absorption.
- Absorption Considerations
- Oropharyngeal administration in preterm infants is a different route and population and should not be extrapolated to adult oral supplementation.
Safety & Interactions
Side Effects
- •None reported in the provided adult trials
- •Possible mild gastrointestinal upset in some users (general knowledge for milk-derived products)
Contraindications
- Cow's milk allergy
- Severe lactose intolerance (product-dependent)
Drug Interactions
- •No interactions reported in the provided abstracts
Who Should Avoid
- •People with milk allergy
- •Infants where oropharyngeal protocols differ and clinical guidance should be followed
Monitoring
Monitor for allergic reactions in individuals with milk sensitivity; no safety signals reported in the included adult trials.
Frequently Asked Questions
Auto-generated from indexed evidence — dosage, safety, interactions, and more.
When is Colostrum typically used or indicated?
Colostrum is most commonly used for: Support for athletic performance (especially power), Immune support during heavy training, General recovery from intense exercise. Provides passive immune factors and growth-related peptides; may modulate inflammatory responses to heavy exercise and support mucosal immunity.
How does Colostrum work?
Contains immunoglobulins, growth factors and other bioactive proteins that could modulate mucosal immunity and inflammation, and potentially influence neuromuscular function indirectly. Oral proteins are largely digested, so any systemic effects likely come from resistant bioactives or gut-mediated immune/modulatory pathways.
What is the recommended dose of Colostrum?
The optimal range is Not established. with a minimum effective dose of 38 g/day bovine colostrum (seen in an 8-week RCT showing improved vertical jump). Best taken: Daily; trials used daily supplementation over weeks to months. Upper / caution level: Not established.
What are the side effects of Colostrum?
Reported side effects include: None reported in the provided adult trials; and Possible mild gastrointestinal upset in some users (general knowledge for milk-derived products). Monitoring: Monitor for allergic reactions in individuals with milk sensitivity; no safety signals reported in the included adult trials.
Does Colostrum interact with medications?
Known or theoretical interactions: No interactions reported in the provided abstracts. Always check with a clinician before combining with prescription medication.
Who should avoid Colostrum?
Colostrum is generally not recommended for: People with milk allergy; Infants where oropharyngeal protocols differ and clinical guidance should be followed; Cow's milk allergy; and Severe lactose intolerance (product-dependent).
How strong is the evidence for Colostrum?
Evidence level: Moderate (overall score 61/100), based on 4 indexed studies on SuppIndex.
Research & References (4)
Bovine colostrum supplementation in rugby.
Double-blind RCT in 29 club-level rugby players compared 38 g/day bovine colostrum versus soy protein for 8 weeks. Assessed strength, power, aerobic fitness, body composition and salivary immune/inflammatory markers.
Long-Term Bovine Colostrum Supplementation in Football Players.
Double-blind, placebo-controlled crossover trial over 24 weeks (6 months) in 28 male football players assessing immune, iron-related and hormonal markers and exercise performance with long-term bovine colostrum versus placebo.
Effects of Timing and Types of Protein Supplementation on Improving Muscle Mass, Strength, and Physical Performance in Adults Undergoing Resistance Training: A Network Meta-Analysis.
Network meta-analysis of protein supplementation strategies in adults undergoing resistance training included trials of milk proteins, casein, whey and bovine colostrum among other protein types.
Effects of different dietary supplements on athletic performance in soccer players: a systematic review and network meta-analysis.
Systematic review and network meta-analysis of dietary supplements in soccer players (80 RCTs). Bovine colostrum was one of several supplements associated with a moderate increase in distance covered relative to placebo in the network analysis.
Related Ingredients
Other top-rated ingredients in Ergogenic Compounds.
Creatine Monohydrate
94/100A naturally occurring nitrogenous organic acid that facilitates recycling of adenosine triphosphate (ATP) in muscle and brain tissue via the phosphocreatine shuttle.
Maltodextrin
78/100Short-chain α-1,4 linked glucose polymer that is rapidly hydrolysed by brush-border maltase to glucose; near-equivalent glycaemic response to glucose but lower osmolality at concentration.
Cyclic Dextrin (HBCD)
72/100Produced via cyclic-glucanotransferase action on amylopectin, HBCD forms cluster-like macromolecules ~160 kDa that solubilise at low osmolality (≈4 mOsm/L) and clear the stomach faster than maltodextrin or glucose polymers.
Research Overview
Moderate EvidenceCite this ingredient
One-click citation export in APA, MLA, Chicago, BibTeX, or HTML. The URL below is stable and safe to link.
Stable URL
https://thesuppindex.com/ingredients/colostrum
SuppIndex. (2026). Colostrum: Evidence summary, dosage and clinical studies. Retrieved October 16, 2026, from https://thesuppindex.com/ingredients/colostrum
Based on 4 indexed studies · Evidence level: Moderate.
Goal Ratings
Stack Compatibility
Often used alongside other protein supplements; trials have compared it to soy/protein controls. Consider total protein intake when combining with other protein-containing supplements.