Colostrum Dosage Guide: How Much Should You Take?

Colostrum supplements are gaining popularity due to their many health benefits. However, the right dosage is required to achieve certain benefits. This guide explains how much colostrum you should take, depending on your goals, age, and health status.

General Dosage Recommendations

There is no standard dosage for colostrum for adults. The optimal dosing for colostrum supplementation has not been determined. Therefore, the recommended amounts will vary depending on the product, formulation, and its intended use.

We recommend consuming between 3 to 6 grams per day for general health. If you’re new to colostrum, you may want to start with a lower dose to allow your body time to adjust to the supplement, especially if you have a sensitive stomach or underlying gut issues. Gradually increase the dosage over a week or two, depending on how your body responds.

It's important to note that the above dosages are conservative and may not be sufficient for those targeting specific health conditions. Higher daily doses may be needed to address particular health concerns or to maximize the benefits.

Dosage for Specific Health Goals

Studies suggest that higher daily dosages are commonly used in clinical settings to achieve various health benefits. Note that individual responses can vary, and it's advisable to consult with a healthcare professional to determine the appropriate dosage for your specific needs.

Gut Health (10g - 20g)

If you’re using colostrum to address issues like leaky gut, IBS, or general digestive health, a daily dose of 10 to 20 grams is recommended. Research shows that colostrum helps strengthen the gut lining and reduce inflammation, but consistent use is key. Stick to this dose for at least 8 weeks to notice significant improvements.

Research in the Journal of Clinical Gastroenterology provided IBS patients with 10 grams of colostrum daily, leading to symptom improvement over eight weeks.
A study published in the Journal of Clinical Gastroenterology administered 10 grams of colostrum daily to participants and found improved gut health over a four-week period.
A study in the American Journal of Clinical Nutrition provided patients with 20 grams of colostrum daily, noting significant improvements in gut integrity and reduced symptoms of leaky gut syndrome.

Immunity (3g - 10g)

To boost your immune system, a daily dose of 3 to 10 grams works well for most people. Colostrum’s immunoglobulins and growth factors support the body’s natural defenses, particularly during cold and flu seasons. Take it regularly to maintain immune function over time.

A study in the Journal of Nutrition involved healthy adults taking 3 grams of colostrum daily, which enhanced immune markers after four weeks.
Research in the Journal of Sports Science & Medicine showed that athletes consuming 10 grams of colostrum daily experienced fewer Upper Respiratory Tract Infections (URTIs) during training periods.
A study published in the Journal of Clinical Gastroenterology administered 10 grams of colostrum daily to participants, observing enhanced immune function over a four-week period.

Athletic Performance & Recovery (10g - 20g)

Athletes and active individuals aiming to improve recovery and performance may benefit from higher doses. A daily intake of 10 to 20 grams can enhance muscle repair, reduce inflammation, and improve stamina. You can divide this dose into smaller portions.

Research in the British Journal of Sports Medicine involved athletes taking 10 grams of colostrum daily, leading to enhanced sprint performance after six weeks.
A study in the International Journal of Sport Nutrition and Exercise Metabolism provided athletes with 20 grams of colostrum daily, resulting in improved muscle recovery and reduced soreness over eight weeks.
Research in the British Journal of Sports Medicine involved athletes consuming 20 grams of colostrum daily for eight weeks, resulting in improved performance and reduced recovery times.

Anti-Aging and Skin Health (3g - 5g)

For those focusing on skin rejuvenation and anti-aging, a lower dose of 3 to 5 grams per day is sufficient. Colostrum’s growth factors stimulate collagen production, improving skin elasticity and wound healing.

A study in the Journal of Dermatological Science administered 5 grams of colostrum daily to participants, resulting in improved skin elasticity and hydration after 12 weeks.

Children’s Dosage (3g - 6g)

Children can also benefit from colostrum, particularly for immune support and gut health. Recommended doses range from 3 to 6 grams daily, depending on the child’s age and size. For younger children, start with the lower end of the range and monitor tolerance. Always consult a pediatrician before introducing colostrum to a child’s diet, especially if they have allergies or health conditions.

A study published in Medicine involved children aged 1 to 6 years who experienced recurrent URTIs and/or diarrhea. Participants received either 3 grams or 6 grams of bovine colostrum daily, depending on age, over six months. Results indicated a reduction in total infections, URTI episodes, diarrhea episodes, and hospitalizations.
The Indian Journal of Pediatrics published a study on the effects of 3 grams of colostrum daily in children aged 1 to 8 years. Over 12 weeks, the children experienced a reduction in upper respiratory tract infections, decrease in diarrhea episodes, and a drop in hospitalizations.
Another study in the Journal of Pediatric Gastroenterology and Nutrition focused on children aged 1 to 10 years with mild or moderate unexplained failure to thrive (FTT). Participants received 40 milligrams of colostrum per kilogram of body weight daily for three months. By the end of the study, the children showed faster growth rates.

How to Take Colostrum

Colostrum supplements come in various forms, including powders and capsules. Capsules are more convenient for lower dosages while powders are more efficient for higher dosages.

Our suggested use for Bovine Colostrum capsules is 6 capsules per day, which equals 3 grams. Each capsule contains 500mg of pure colostrum.

Our suggested use for New Zealand Colostrum powder is three tablespoons per day, which equals 15 grams. Each level tablespoon is approximately 5 grams.

For best results:

Take colostrum on an empty stomach to improve absorption.
If using powder, mix with cold or room-temperature liquids to preserve its bioactive compounds.
Divide higher doses into two servings throughout the day for steady benefits.

Before starting colostrum, consult your doctor if you have specific health concerns, are pregnant, or are managing chronic conditions. Colostrum should be taken consistently for several weeks, as its effects are cumulative.