Colostrum (bovine)

Tier 3 — weak evidence · Gut barrier · Immune · Recovery

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