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Immunity/Digestion/Performance

Bovine Colostrum

First milk from cows rich in antibodies and growth factors that may support immune defenses and gut barrier function in active adults.

Bovine Colostrum
52
score
B
evidence
Caution
risk

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Use with caution

This supplement may interact with medications, medical conditions or sensitive populations. Review safety before use.

Quick Take

Modest evidence for immunity and gut lining in athletes; skip if dairy-sensitive and cost is high.

Bovine colostrum is the nutrient-dense first milk produced by cows immediately after calving, rich in immunoglobulins (IgG), lactoferrin, growth factors (IGF-1, TGF-β), and antimicrobial peptides. Oral supplementation has been studied mainly for immune modulation and gut barrier integrity. Randomized trials suggest it may reduce upper respiratory infections in athletes and attenuate exercise-induced gut permeability. Growth factors have also driven interest in recovery, though effects on body composition are inconsistent.

Potential benefits

01
Supports immune function
02
Supports gut barrier integrity
03
May improve exercise recovery
04
May reduce inflammation markers
05
May support lean body mass
06
May increase IGF-1 levels

Protocol

Amount
10-20 g
Frequency
Once daily, or split into two doses
When
Take on an empty stomach when possible; if using for exercise-related gut stress, dose 30-60 minutes pre-workout.

Onset Time

2-8 weeks for immune and gut benefits; acute pre-exercise dosing studied.

Who Should Consider

Endurance or high-intensity athletes
People with exercise-induced GI distress
Those seeking immune support during heavy training
Adults with increased intestinal permeability concerns

How It Works

Immunoglobulins and lactoferrin bind pathogens and modulate mucosal immunity in the gut and upper respiratory tract. Growth factors like IGF-1 and TGF-β may support intestinal epithelial repair and tight-junction integrity, potentially reducing leaky gut. High protein and peptide content provides substrate for tissue repair, though systemic IGF-1 rises from oral colostrum are modest and transient.

Updated 5/19/2026

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