Colostrum C
There are data on recovery and immunity, but the doses and effects are inconsistent
Citable fact
«Colostrum» — evidence level C. Dosage: Studies used mainly 10-20 g/day, sometimes 3-6 g/day for immune tasks. There is no single dose: the authors of the review explicitly point to the absence of agreed doses and duration of intake. Source: PMID 31256539, permanent link to the source in the list below.
How it works
Bovine colostrum contains immunoglobulins (primarily IgG), lactoferrin, cytokines and growth factors, including IGF-I. The discussed mechanisms are support of local intestinal immunity, growth of muscle buffer capacity and faster recovery.
Dosage and intake
Studies used mainly 10-20 g/day, sometimes 3-6 g/day for immune tasks. There is no single dose: the authors of the review explicitly point to the absence of agreed doses and duration of intake.
Usually in the morning or before training, in courses during periods of high-intensity preparation. There is no single regimen.
Forms
Bovine colostrum powder or capsules; the IgG share differs severalfold. Ordinary milk is not a replacement: the concentration of immunoglobulins and growth factors in it is lower.
What is confirmed
- In some studies it reduced the frequency of respiratory and gastrointestinal infections during intense exercise
- There are data on a small acceleration of recovery and reduced muscle pain
- An increase in muscle buffer capacity is discussed, which is linked to endurance
Adverse effects and limitations
- The review states explicitly: specific doses and duration of intake have not been established
- A dairy product, unsuitable for milk allergy and lactase deficiency
- Products are poorly standardized: the content of IgG and growth factors differs severalfold
- Most studies are small, and some were performed by manufacturers
Interactions
- As a dairy product it may reduce the absorption of some antibiotics (tetracyclines, fluoroquinolones) - space the intake
- Immunoglobulins are destroyed by heating: do not add to hot drinks
Who must not use it
- Under 18 years: There are insufficient data on use in children and adolescent athletes; not recommended.
- Pregnancy and lactation: Not studied during pregnancy and lactation; not recommended.
- cow's milk allergy
- lactase deficiency
- autoimmune diseases
Sources
See also
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