Plus, everything experts want you to know about colostrum.
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When your gut needs a tune-up, probiotics seem like the obvious go-to. But they aren’t the only gut- and immune-boosting supplement out there. Colostrum—the first milk produced by mammals (like cows and goats) immediately after giving birth—is phenomenally nutrient-rich, providing newborns with antibodies, antimicrobial proteins, and other vital nutrients. Emerging studies suggest it may improve gut health, support immune function, and boost sports performance in adults, too (1.
But that doesn’t mean you need to search every dairy farm for fresh postpartum milk. Colostrum comes in both powder and pill form for easy everyday supplementation. Here’s everything to know about colostrum, including the best colostrum supplements money can buy.
Claire Rifkin, MS, RDN, is a registered dietitian based in New York City.
Inna Yegorova, PhD, is a dietary supplement compliance expert and the founder of Inna Consulting.
Here’s what existing studies suggest about the potential of colostrum supplements and your health.
“Bovine colostrum contains factors that support gastrointestinal health, such as growth factors that promote the growth and repair of intestinal tissues,” explains dietary supplement compliance expert and researcher Inna Yegorova, PhD. “It also contains compounds like lactoferrin and lactoperoxidase—which may help maintain a healthy balance of gut bacteria (2).” The unique combination of factors and compounds in colostrum may reduce gut permeability and prevent leaky gut, suggests a 2022 review (3).
Research has shown that colostrum can give athletes a competitive edge, especially during tough training. A small study that followed soccer players for six weeks suggests that colostrum supplements may boost athletic performance, recovery, and muscle mass (4). “This is probably because of colostrum’s protein content, growth factors, and potential anti-inflammatory properties,” says Yegorova. Athletes should note that it is on the NCAA Banned Substances list, but not on any banned list for professional athletes (5).
Colostrum contains high levels of immunoglobulins—particularly immunoglobulin G (IgG)—which could help give your immune system a boost (1). These antibodies are the body’s first line of defense against pathogens, potentially reducing the risk of infections, says Yegorova.
Emerging research suggests that colostrum supplementation could be beneficial for bone health. One small study found that bovine colostrum may be effective at reducing bone resorption in older adults—who are at a higher risk of osteoporosis (6). Animal studies also hint that colostrum could improve bone density and reduce the risk of osteoporosis (7). Still, more research in humans is needed.
Though the emerging research is largely encouraging about colostrum, the jury is still out about whether this is a must-have supplement for great health. “While there have been some positive findings, there aren’t any conclusive results in terms of understanding colostrum’s effects, optimal dosages, and long-term safety,” says registered dietitian Claire Rifkin, MS, RDN.
Some people might experience side effects, like upset stomach, particularly when taking high doses. “People who are allergic to milk should avoid colostrum supplements, as they may trigger an allergic reaction,” says Rifkin.
Colostrum also contains lactose, so colostrum supplements aren’t suitable for people with lactose intolerance. Goat colostrum contains less lactose than bovine colostrum, so it might be an option for those with more minor intolerances. However, it’s best to check with your healthcare provider to see if it’s right for you.
Even if dairy and lactose don’t give you issues, start with a low dose and gradually increase it to gauge your tolerance, adds Yegorova.
When choosing a supplement, Yegorova says it doesn’t matter whether you pick a pill or powder. In terms of dosage, there is no standard recommended amount. “The appropriate dosage of colostrum can vary depending on age, health status, and specific health goals,” says Yegorova. “Typical doses for adults range from one to two grams.”
Both Yegorova and Rifkin advise reading labels closely to ensure the quality and effectiveness of the products. Here are the factors they look for when shopping for colostrum:
According to Yegorova, the timing of colostrum collection is crucial. About two to three days after birth, the colostrum’s quality declines. Look for products that specify when the colostrum was collected relative to the cow giving birth to ensure its potency.
Some brands also specify that they have a calf-first policy. This means baby cows (or other animals like goats) get all the colostrum they need first, and only the leftovers are used to make supplements.
“Third-party testing means that the supplement has been evaluated by an independent laboratory that is unaffiliated with the brand,” says Rifkin. A USP, NSF, or Informed-Choice certification offers unbiased verification that the supplement meets its label claims and is free from harmful contaminants, offering an additional layer of assurance for safety and effectiveness, she adds.
Seek out supplements that use low-temperature or long-time pasteurization. “This helps preserve important nutrients like immunoglobulin G while effectively reducing the risk of harmful pathogens,” says Yegorova.
“Freeze-drying is generally preferred over spray drying,” says Yegorov. She says freeze-dried colostrum is less likely to suffer protein damage.
Colostrum supplements sourced from grass-fed bovine may contain higher levels of beneficial nutrients, such as omega-3 fatty acids and antioxidants, according to Rifkin (8, 9). “Grass-fed cows are also generally healthier, potentially offering a more effective form of colostrum that better supports overall wellness.”
If you follow Yegorova and Rifkin’s shopping tips, you’ll be set to select a top-notch colostrum supplement. However, after sifting through dozens of supplements, ARMRA is the only colostrum supplement that checked all the boxes—including being sourced from grass-fed cows, undergoing third-party testing, and following best practices for collection and processing. Still, each formula has different perks. Here are your seven best options.
This colostrum powder comes in two formulas—one targeted at the immune system, the other to enhance athletic performance. Rifkin likes that both formulas are grass-fed. The brand also goes the extra mile to ensure their formula is as safe as possible—it’s GMP certified, sourced and made in FDA-registered facilities, and has invested in third-party clinical trials. ARMRA colostrum is collected within 24 hours of the cow giving birth—well within Yegrova’s two to three day post-birth rule of thumb. The powder also features an impressive “no’s list” featuring no added sugar, glyphosate, hormones, antibiotics, artificial additives, or preservatives. In addition to the standard unflavored colostrum, ARMRA Immune Revival also comes in Blood Orange, Vine Watermelon, and Açu Açaí Berry. While ARMRA Performance Revival comes in just one classic flavor: Chocolate.
If you prefer to pop a pill and be done with it, Ancestral is your best option. This grass-fed, third-party tested supplement is made from pasture-raised cows in New Zealand and Australia, and is hormone, pesticide, and GMO-free. It’s also freeze- or spray-dried at low temperatures to keep heat-sensitive vitamins, minerals, and cofactors intact. One serving is a whopping six pills, which delivers 3,000 mg (three grams) of colostrum—a little over the one to two-gram dose Yegorova recommends. “Starting with a lower dose and gradually increasing can help minimize digestive side effects,” she says.
It would be hard to do better in terms of collection timing—this powdered formula boasts that its colostrum is collected within six hours of the cow giving birth. Favor delivers two grams of colostrum per two scoop serving, and is made with just two ingredients: Bovine colostrum, and sunflower lecithin. It’s also rigorously third-party tested for mold, pesticides, and other contaminants.The one thing Rifkin’s not crazy about? “It’s unclear if the colostrum is sourced from grass-fed cows.” The site specifies the colostrum is sourced from Grade A dairy farms, and that the cows are fed mostly grass, but grass-fed dairy might specifically offer more benefits (6, 7).
TikTok is obsessed with Miracle Moo. And we see why. This reasonably priced supplement is GMP-certified, made with colostrum from grass-fed cows, and GMO- and antibiotic-free. Where Miracle Moo shines is its addition of ImmunoLin—a highly concentrated form of IgG that may help further support gut health. The only bummer? Miracle Moo doesn’t share exactly how their colostrum powder is collected and prepared. So we don’t know when it was collected, whether it was freeze-dried or chemically sprayed, or if it was pasteurized at a low temperature—which would ensure the highest potency of the beneficial compounds in the colostrum.
Cowboy Colostrum is popular for a few reasons: Its quality, simple formula, and how easily it blends into your favorite drink—from frothy coffee to a plain glass of water. The starter pack even comes with a handheld blender for an even smoother blend. We like that this colostrum is grass-fed and puts calves first. It collects the colostrum within four to six hours of birth, only after the calves have had their fill. This colostrum is GMP certified, which means it was made in an FDA facility and must live up to quality production standards. While it’s third-party tested, like many other colostrum brands, Cowboy Colostrum doesn’t disclose who its supplements are third-party tested by.
Pure Encapsulations Colostrum is another solid choice if you prefer a pill to a powder. This brand is NSF-GMP registered in the U.S. and exceeds USP standards—one reason it comes highly recommended by experts.Their colostrum is no exception. It’s derived from BSE- (mad cow), hormone, pesticide-, and antibiotic-free USDA-certified dairy farms and collected within the first 24 hours of birth. Each pill delivers 450 mg of colostrum, for 900 mg of colostrum per two capsule serving—which shakes out to 45 days’ worth of pills. Still, the colostrum isn’t grass-fed.
If you’re sensitive to lactose, Mt. Capra Goat Milk Colostrum might be your best bet. Since goat’s milk contains less lactose than cow’s milk it’s typically better digested by those with lactose intolerance and cow’s milk allergies (10). This colostrum is collected from pasture-raised, grass-fed goats within 48 hours of kid birth. It’s also the perfect mix-in for shakes or probiotic yogurt—for even more gut- and immune-boosting benefits.That said, the brand could be more transparent about how its colostrum was processed after it was collected. It also isn’t third-party tested, which would add the extra layer of assurance that this product is free from any contaminants and is as potent and pure as the company claims.
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