In recent months, bovine colostrum supplements, often referred to as “liquid gold,” have surged in popularity, thanks largely to enthusiastic endorsements from wellness influencers on social media platforms like TikTok. But what exactly is bovine colostrum, and do these claims hold up under scientific scrutiny?

What Is Bovine Colostrum?

Bovine colostrum is the nutrient-rich first milk produced by cows in the initial days after giving birth. It is packed with antibodies, proteins, carbohydrates, and fats that help newborn calves develop a strong immune system and grow healthily. While humans also produce colostrum post-birth, bovine colostrum is distinct in its composition.

“Bovine colostrum contains IgG as the dominant immunoglobulin, whereas human colostrum features IgA as the most prevalent,” explains Maddie Pasquariello, MS, RDN. “It’s overall higher in immunoglobulins, lactoferrin, and protein content.”

Health Claims and Scientific Evidence

Proponents of bovine colostrum supplements tout a range of potential benefits, including enhanced immunity, improved gut health, and better athletic performance. However, experts caution that the supporting research is often limited or inconclusive.

Strengthening Immunity

Bovine colostrum is believed to have immune-boosting properties due to its rich content of immuno-active compounds like enzymes, cytokines, and immunoglobulins. A 2024 narrative review suggests that bovine colostrum might enhance the ability to combat respiratory and gastrointestinal infections. However, older studies, such as a 2006 trial involving male distance runners, show mixed results, and improved biomarkers do not necessarily equate to fewer illness days.

Chris Mohr, Ph.D., RD, highlights the need for more rigorous research to confirm whether bovine colostrum truly boosts immunity in adults. “The research on bovine colostrum’s impact on immunity is far from conclusive,” Mohr says.

Athletic Performance and Recovery

Bovine colostrum is also promoted for its potential to improve athletic performance and recovery. It contains insulin-like growth factors that might aid muscle recovery and growth. A 2018 study on soccer players indicated that daily doses of bovine colostrum reduced muscle soreness and improved performance. However, more robust studies are required to validate these findings.

Gut Health

Another claim is that bovine colostrum can enhance gut health. A 2021 review notes that research is ongoing, and a 2022 systematic review suggests potential benefits for high-performance athletes dealing with gut permeability. Nevertheless, the evidence remains limited and further research is needed.

Potential Risks

Despite its touted benefits, bovine colostrum supplements may not be suitable for everyone. Common side effects include nausea, diarrhea, and bloating. Individuals with lactose intolerance, milk allergies, or those with heart and autoimmune disorders should consult a healthcare professional before starting any new supplement.

“Always discuss your interest in taking a new supplement with your doctor, pharmacist, or dietitian first,” advises Sheri Gaw, RDN, CDCES. “Understanding what you’re using helps balance its benefits against potential risks.”

While bovine colostrum supplements, or “liquid gold,” are gaining traction thanks to social media buzz, the scientific evidence supporting their health claims is still developing. Experts recommend proceeding with caution and managing expectations, especially for individuals with specific health conditions. As always, it is crucial to consult with healthcare professionals before introducing new supplements into your regimen.