Colostrum (bovine)
What it is
The first milk produced after birth, rich in antibodies and growth factors. A 2024 review of 14 trials found bovine colostrum significantly reduces upper respiratory infections and strengthens the gut lining. Evidence is strongest in athletes and people under heavy physical stress. Benefits in the general healthy population are less clear. Generally well tolerated. Avoid if allergic to dairy.
Dose
20–60 g/day bovine colostrum powder; 500 mg–3 g/day concentrated capsule form; best evidence in athletes
Time of day & tips
Take on an empty stomach or 30 min before meals. Avoid in dairy allergy. Can be mixed in water or a smoothie. No major drug interactions at standard doses.
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