Colostrum
Dried first milk from cows, taken in doses of tens of grams per day.
What the research shows
Mixed or small evidence. The effect is uncertain.
Jones (2016) pooled 5 trials with 152 athletes in total and saw fewer upper respiratory symptoms, while four of the five trials carried a moderate to high risk of bias. Główka (2020) found no more than a very small effect on blood immune markers across ten trials with 239 participants. There is no agreement on the right dose.
Who it makes sense for: Heavily training athletes with recurring respiratory symptoms who are willing to take 20 to 60 grams a day.
How we weigh evidenceClinical dosage
Scientific sources
The clinical dosages on this page are based on peer-reviewed research.
- Bovine colostrum supplementation and upper respiratory symptoms during exercise training: a systematic review and meta-analysis of randomised controlled trials.Jones AW et al. (2016)
- Immunological Outcomes of Bovine Colostrum Supplementation in Trained and Physically Active People: A Systematic Review and Meta-Analysis.Główka N et al. (2020)
We keep the dosages and values on this page as accurate as possible based on selected studies. New research may change these values. Nothing on this page is medical advice. If you have any doubts, always consult a doctor.