Colostrum, often dubbed "nature's first food," is a nutrient-dense, thick, yellow fluid produced by female mammals, including humans and cows, in the days immediately following birth. It serves as the initial nourishment for newborns, delivering a concentrated dose of antibodies and essential nutrients to bolster their developing immune systems. While traditionally recognized for its benefits to infants, colostrum, particularly bovine colostrum (derived from cows), has gained traction as a dietary supplement for adults, with proponents touting a range of potential health advantages. Among these, the claim that colostrum can aid in weight loss has sparked considerable interest. This article delves into the science behind colostrum, examining its potential weight loss benefits, other purported advantages, and the existing research surrounding its use in adults.
What is Colostrum?
Colostrum is produced in the first couple of days after a calf is born. All female mammals produce colostrum in the days after giving birth. This "miracle milk" or "liquid gold" is super-concentrated and it has a lot of antibodies and proteins such as cytokines, which helps protect the gut. Unlike mature breast milk, colostrum is extremely high in protective compounds. It is rich in many nutrients that can help when fed to your baby. Babies are born with developing immune systems and colostrum plays a significant role in giving them a healthy start.
After manufacturers collect bovine colostrum from cows, it is processed into a supplement form for adult human consumption in either a pill, tablet or powder. It’s then sold as a bovine colostrum supplement, which can be a costly addition to your health and wellness goals. It’s expensive because it’s labor-intensive to collect.
Colostrum and Weight Loss: Examining the Evidence
The claim that colostrum aids in weight loss stems from its composition, which includes growth factors. Some research indicates that colostrum supplements might help with weight management. The growth factors found in colostrum may help regulate metabolism and promote fat loss while preserving lean muscle mass. Insulin growth factor 1 and transforming growth factor beta, which naturally aid in tissue repair and rejuvenation, are both only innate in colostrum.
However, the evidence supporting this claim is not definitive. Two small studies of active, healthy participants found that supplementing colostrum alongside resistance training for two months boosted muscle mass and lowered body fat. But other findings contradict that data. "The jury is very much still out on the impacts of colostrum supplements on body composition and strength," Zaslow said.
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One study's purpose was to determine the effect of 8 wk of bovine colostrum supplementation on body composition and exercise performance in active men and women. Subjects were randomly assigned to a placebo (whey protein) and colostrum group (20 g/d in powder form). Each subject participated in aerobic and heavy-resistance training at least three times per wk. The whey protein group experienced a significant increase (P < 0.05) in body weight (mean increase of 2.11 kg), whereas the colostrum group experienced a significant (P < 0.05) increase in bone-free lean body mass (mean increase of 1.49 kg). There were no changes in any of the other parameters measured.
Other Potential Benefits of Colostrum
Beyond weight loss, colostrum is purported to offer a variety of other health benefits, including:
Immune System Support: Colostrum is known for supporting adults’ immune systems. Colostrum also has proline-rich polypeptides, which can balance the immune response by boosting an underactive immune system or calming an overactive one. A meta-analysis of seven trials shows some evidence that bovine colostrum supplements may reduce the occurrence of upper respiratory tract infections.
Improved Gut Health: There have been a few studies in this area, but more research is still needed. Human and non-human studies show evidence that bovine colostrum may reduce inflammation and gut permeability, which can help support a healthy gut microbiome. These studies show bovine colostrum may help people who have gastrointestinal issues (GI) like Crohn’s disease and inflammatory bowel disease (IBD). A newborn’s digestive system is delicate. Colostrum helps coat and protect the gut lining.
Enhanced Exercise Performance and Recovery: Early data is most convincing in high-intensity athletes, according to Zaslow, where supplementing colostrum could curb inflammation and muscle-related injuries. One study showed squat-jump athletes slightly enhanced recovery time after an intense workout. Colostrum supplements help speed up recovery after intense physical activity and reduce muscle damage. Colostrum helps improve breathing after exercise, likely due to bovine colostrum’s anti-inflammatory properties.
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Anti-Aging Effects: Colostrum's growth factors also contribute to skin health. By stimulating the production of collagen, colostrum helps maintain firm, youthful-looking skin.
Digestive Support: Colostrum is loaded with digestive enzymes that help break down proteins, fats and fiber. Colostrum has a mild laxative effect, which helps clear the baby’s intestines of waste.
Benefits for Older Adults: Colostrum can benefit older adults too. As we age, we naturally lose muscle mass and bone density.
Promotes healthy weight gain: Colostrum is rich in proteins and essential nutrients and supports healthy growth and weight gain in newborns.
Easy to digest: A newborn’s stomach can only handle small amounts of food. Colostrum is perfectly designed for this.
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Potential Risks and Side Effects
While colostrum supplements are generally considered safe for most individuals, some potential side effects and risks should be considered:
Gastrointestinal Issues: In some cases, people who have used bovine colostrum supplements have reported gastrointestinal issues like nausea and gas. Some may experience mild digestive discomfort, such as bloating or nausea, especially when starting the supplement.
Allergic Reactions: Those with dairy allergies should exercise caution.
Autoimmune Conditions: Those with autoimmune conditions should exercise caution.
Compromised Immune Systems: Those with compromised immune systems should exercise caution.
IGF-1 Concerns: There’s been some concern about a specific growth factor known as IGF-1 in bovine colostrum and if it can cause certain cancers like breast cancer or prostate cancer. Again, more research is needed to understand all the risks that come along with taking bovine colostrum supplements. The growth factors in colostrum are designed to help newborns grow, and so it’s not designed for adults. By exposing yourself to these growth factors that are designed for newborn cows, you may run the risk of turning on certain cells through these growth factors.
Lack of Regulation: Bovine colostrum isn’t regulated by the U.S. Food and Drug Administration (FDA). You don’t necessarily know that you’re getting 100% bovine colostrum because there’s no testing, so the potency can change from batch to batch, and certainly from manufacturer to manufacturer. There also isn’t a standard on how to use bovine colostrum.
Dosage and Usage
Because the dosage and frequency vary, it’s unclear how much colostrum you need, if any-and at which times-to have a meaningful impact, Dike stressed. It’s like the Wild West - people are taking whatever they want. We don’t know how much to take and we don’t know how long to take it for. Does it take four to six weeks to show any benefit? Are you going to see it in two weeks? You’re at your own risk trying this supplement.
Choosing a Colostrum Supplement
If you’re interested in taking colostrum supplements, they are available in various forms, including powder, pill (capsule) and even creams for topical use. When choosing a colostrum supplement, it’s important to pursue products that ensure the highest quality and safety. Look for non-GMO, organic bovine colostrum from ‘grass-fed’ or ‘pasture-raised’ cows.
Alternatives to Colostrum Supplements
Registered dietitian Beth Czerwony, RD, LD, explains the potential bovine colostrum benefits and if she recommends the supplement. Humans don’t need to take bovine colostrum supplements, but some people may be interested in doing so. As a dietitian, I look at the science and there isn’t enough for me to recommend trying bovine colostrum. There’s just not enough information for me to honestly and confidently say that this is something that someone should take.
Following an anti-inflammatory diet is good for your overall health. We know it’s good for your heart, it’s good for your gut, it’s good for your brain. Having a good anti-inflammatory diet, which includes the Mediterranean diet, has been shown time and time again as one of the best ways to eat. Foods are always the best way to approach maximizing the power of colostrum. Probiotics provide beneficial bacteria to the gut.
The Importance of Consulting a Healthcare Professional
Even if there are scientific studies done on a supplement or food, it does not necessarily mean it is safe for you to use. Talk with your doctor or another healthcare provider. There are many sources of information on health and nutrition in the world today. It is important to make sure you seek advice from medical professionals, like your doctor, to ensure the information you are provided with is evidence-based. You shouldn’t be trying different supplements on your own.