Colostrum
Episodes covering colostrum — protocols, research, and expert discussions.
Bovine colostrum supplementation for gut health, immune function, and protection against exercise-induced intestinal permeability
Colostrum is having a moment in the biohacking world, and the science is actually more solid than most trendy supplements. Meta-analyses show a 44% reduction in upper respiratory infection days in athletes, and multiple studies demonstrate it can reduce exercise-induced gut permeability by 60-80%. The NSAID protection research is particularly interesting for anyone taking ibuprofen regularly.
The caveat: most studies are small, many are industry-funded, and optimal dosing isn't established. But the mechanism is plausible (growth factors, immunoglobulins, lactoferrin), and the safety profile is excellent.
Worth trying for athletes dealing with gut issues or frequent upper respiratory infections. Start with a quality brand at 3-10g/day. Give it 8-12 weeks for immune benefits. Skip if you're already healthy with no specific issues to address.
Science & Mechanisms
What is Colostrum?
Colostrum is the first milk produced by mammals in the first 24-72 hours after birth. It's packed with immunoglobulins (especially IgG), growth factors (IGF-1, TGF-β, EGF), lactoferrin, and bioactive peptides designed to jumpstart a newborn's immune system and gut development.
Bovine (cow) colostrum is remarkably similar to human colostrum and contains higher concentrations of many bioactives, making it useful as a supplement.
Key Bioactive Components:
| Component | Function |
|---|---|
| IgG (immunoglobulin G) | Primary immune antibody, pathogen neutralization |
| IgA | Mucosal immunity, gut barrier support |
| Lactoferrin | Antimicrobial, iron binding, immune modulation |
| IGF-1 | Growth factor, tissue repair |
| TGF-β | Tissue repair, immune regulation |
| EGF | Epithelial repair, gut lining |
| PRPs (proline-rich polypeptides) | Immune modulation |
Mechanisms:
1. Gut Barrier Repair:
- Growth factors (EGF, TGF-β, IGF-1) stimulate epithelial cell proliferation
- Reduces intestinal permeability ("leaky gut")
- Decreases zonulin (marker of gut permeability)
- Protects against NSAID-induced damage
2. Immune Function:
- IgG antibodies provide passive immunity
- Lactoferrin has direct antimicrobial effects
- PRPs modulate immune response (can upregulate or downregulate)
- Meta-analysis: 44% reduction in URI days in athletes
3. Gut Microbiome:
- Oligosaccharides act as prebiotics
- May support beneficial bacteria
- Reduces pathogenic bacterial overgrowth
Key Studies:
- Jones et al. (2016): Meta-analysis of 5 RCTs - 44% reduction in upper respiratory symptom days
- Hałasa et al. (2017): 500mg/day normalized gut permeability in athletes within 3 weeks
- Playford et al. (1999): Colostrum prevented NSAID-induced gut damage in rats
- Playford et al. (2001): Co-administration prevented indomethacin-induced permeability increase in humans
Why Athletes Specifically?
Exercise, especially in heat, increases gut permeability. This "exercise-induced leaky gut" can cause: - GI distress during training - Systemic inflammation - Impaired recovery - Increased infection susceptibility
Colostrum appears particularly effective in this population.
Episodes
Paul Saladino visits the largest raw dairy farm in the world, RAW Farm, to talk with Mark McAfee about raw milk and colostrum for gut health. They discuss beneficial bacteria in...
Dr Karan Rajan joins Modern Wisdom to discuss debunking the internet's biggest health myths. Key topics include debunking common health myths found on the internet; why ibs is o...
A comprehensive deep-dive into breast milk biology. Covers milk production and composition, how human milk oligosaccharides establish the infant gut microbiome, omega-3s in brea...
Integrative dietitian Ali Miller and co-host Becky Yu break down the Armra Colostrum hype, comparing bovine colostrum supplements to serum bovine immunoglobulins (SBI). They exp...
Health coaches Jake and Dave from A Gut Feeling dedicate a full episode to colostrum, one of their top five favorite supplements that features heavily in their gut healing, perm...
Douglas Wyatt, founder of Sovereign Laboratories and one of the earliest advocates for bovine colostrum supplementation, joins the Root of the Cause Radio podcast to discuss the...
Lisa Tamati provides a comprehensive overview of colostrum -- from its biological role as the first milk produced after birth to its therapeutic applications for adults -- befor...
Health coach and host Berrion Berry shares her personal experience taking bovine colostrum (specifically Armra brand) throughout pregnancy and discusses how colostrum can suppor...
Registered dietitian Mallory Page takes a critical look at the colostrum supplement trend, examining it through the lens of diet culture and the wellness industry. She explains ...
Marion Nestle joins ZOE Science & Nutrition to discuss food additives exposed: the artificial dyes and chemicals to avoid | marion nestle. Key topics include nutritional strateg...
Dr Mark Hyman joins ZOE Science & Nutrition to discuss the #1 diet change to make today to fight chronic disease | dr mark hyman. Key topics include nutritional strategies based...
Gastroenterologist Dr. Will Bulsiewicz explains how inflammation connects conditions like heart disease, dementia, depression, and diabetes. He reveals four nutrition workhorses...
Gut health experts Tina Anderson and Kiran Krishnan (Just Thrive) explore how wellness starts in the microbiome. Covers the gut-brain connection, how neurotransmitters and hormo...
Professor Russell Foster joins ZOE Science & Nutrition to discuss the hidden clock controlling your health | professor russell foster. Key topics include nutritional strategies ...
Rich Roll & Tim Spector joins ZOE Science & Nutrition to discuss how to break bad habits and transform your health | rich roll & tim spector. Key topics include nutritional stra...
Sandor Katz joins ZOE Science & Nutrition to discuss how to start fermenting at home | sandor katz. Key topics include nutritional strategies based on current research; how to s...
Jonathan Wolf covers forget crash diets: how to maintain a healthy weight | alan aragon & prof. sarah berry. Key topics include nutritional strategies based on current research;...
Paul Saladino talks with functional medicine practitioner Evan Brand about gut health testing, parasites, and herbal protocols for addressing gut infections. They discuss why st...
Dr. Stephanie Seneff PhD explains how autism, Parkinson's, ADHD, brain fog, anxiety, depression, and hormone disruption are related to glyphosate. Covers mechanisms of how it af...
Jonathan Wolf covers gut bacteria that protect your heart–and what to feed them | prof. tim spector & prof nicola segata. Key topics include heart health optimization through ev...
Chris Masterjohn discusses emerging research on D-lactate, a less-studied form of lactate with important implications for gut health and metabolic function. He explains how D-la...
Donna Gates joins Dr. Jockers to discuss candida overgrowth, its effects on gut and brain inflammation, and effective strategies for restoring microbial balance. They cover the ...
Prof Tim Spector joins ZOE Science & Nutrition to discuss ways relationships change your gut health | prof tim spector. Key topics include how to support gut microbiome diversit...
A pandemic-era Q&A covering immunity science. Topics include SARS-CoV-2 immunity duration, genetic causes of immune variation, cross-immunity from previous viral exposure, antib...
Jonathan Wolf covers the healthy way to feed your kids | rhiannon lambert and dr. federica amati. Key topics include nutritional strategies based on current research; how to sup...
Jonathan Wolf covers zoe’s best health tips of 2025 - part 1. Key topics include nutritional strategies based on current research; how to support gut microbiome diversity and di...
Dr. Sabine Donnai joins ZOE Science & Nutrition to discuss what to eat (and avoid) in a world full of plastic | dr. sabine donnai. Key topics include nutritional strategies base...
Sarah Berry joins ZOE Science & Nutrition to discuss fat: the full story | sarah berry. Key topics include nutritional strategies based on current research; how to support gut m...
Sarah Berry joins ZOE Science & Nutrition to discuss why you should be wary of ‘low fat’ foods | sarah berry. Key topics include nutritional strategies based on current research...
Paul Saladino speaks with triple board-certified physician Zach Bush, founder of the Farmers Footprint nonprofit, about the pervasive threat of glyphosate in food and drinking w...
Jonathan Wolf covers zoe’s best health tips of 2025 - part 2. Key topics include nutritional strategies based on current research; how to support gut microbiome diversity and di...
Anders Corbett joins The Ultimate Human with Gary Brecka to discuss on “crafting” your gut microbiome, probiotics, leaky gut & hormone optimization. Key topics include practical...
Eran Elinav & Tim Spector joins ZOE Science & Nutrition to discuss the truth about artificial sweeteners | eran elinav & tim spector. Key topics include nutritional strategies b...
Paul Saladino deep dives into gut health optimization, covering common gut issues like SIBO, IBS, GERD, and gallstones. He explains what he believes causes these conditions and ...
Hugh Fearnley-Whittingstall & Tim Spector joins ZOE Science & Nutrition to discuss why you should eat 30 different plants every week | hugh fearnley-whittingstall & tim spector....
Jonathan Wolf covers what happens when you start eating healthy?. Key topics include nutritional strategies based on current research; how to support gut microbiome diversity an...
An exploration of why food allergies have skyrocketed in recent decades. The episode suggests that a well-meaning medical recommendation may have inadvertently caused millions o...
Carleigh Bodrug & Will Bulsiewicz joins ZOE Science & Nutrition to discuss scrappy ways to eat healthier and save money | carleigh bodrug & will bulsiewicz. Key topics include n...
Sandor Katz, author of Wild Fermentation and The Art of Fermentation, discusses the benefits of eating live, enzyme-rich, and bacteria-rich fermented foods like kefir, sauerkrau...
Gary Brecka joins The Ultimate Human with Gary Brecka to discuss barbara o’neill: on longevity, gut microbiome, immune system, and anti-aging basics. Key topics include how to s...
Jonathan Wolf covers ways to eat better in 2026 | prof. tim spector and prof. sarah berry. Key topics include nutritional strategies based on current research; how to support gu...
Dr. Karan Rajan joins ZOE Science & Nutrition to discuss simple ways to improve gut health today | dr. karan rajan. Key topics include how to support gut microbiome diversity an...
Top Doctor joins ZOE Science & Nutrition to discuss the hidden dangers in your daily multivitamin | dr david seres. Key topics include nutritional strategies based on current re...
Dr Federica Amati joins ZOE Science & Nutrition to discuss healthier holiday eating with smart food swaps | dr federica amati. Key topics include nutritional strategies based on...
Ben Greenfield interviews Meagan Lindquist about AHCC (Active Hexose Correlated Compound), a cultured mushroom extract with a growing body of research supporting its use for imm...
Dr. Suzanne Devkota and Tim Spector explore the bustling community of microbes living inside us—organisms that outnumber our human cells. From birth, these microbes shape our im...
What is the cell danger response and how is it connected to being stuck in chronic fight or flight mode? What time should people with chronically high cortisol take their cortis...
Jonathan Wolf covers this type of daily chocolate could improve gut health | spencer hyman and prof sarah berry. Key topics include how to support gut microbiome diversity and d...
Giles Yeo joins ZOE Science & Nutrition to discuss why you should stop counting calories | giles yeo. Key topics include nutritional strategies based on current research; how to...
Paul Saladino and Dave Asprey discuss why peanut butter may be one of the worst foods for humans, diving into phytic acid, oxalates, seed oils, and fructose. They also explore w...