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Leave it to Sofia Richie to introduce colostrum to LA’s finest. Her new “Sweet Cherry” smoothie, launched with upscale US grocery store Erewhon, blends super fruits like dark cherries with magnesium, pineapple, avocado and… erm, a serving of vanilla-enhanced colostrum from dairy cows, supposedly to boost immunity and gut health. Which might leave you wondering, what exactly is colostrum? And should we all be taking it?
“Colostrum is the first milk produced by humans and other mammals after giving birth in the first two to five days,” microbiome scientist and dietitian, Dr Emily Leeming, explains. “It’s particularly thick and made up of a high concentration of nutrients, antibodies and other components that are essential for the development of the newborn’s health and immune system.”
Supercharged with nutrients and vitamins (including A, C, E and B) and rich in protein, fats and magnesium, the golden substance is full of antibody-producing white blood cells and other goodness. Which is why those on the eternal quest for maximum health and wellbeing have taken this wonder ingredient and started encapsulating it into a supplement, or powder form to add to a daily smoothie.
One colostrum devotee is Donna Bartoli, a skin expert who first heard about colostrum at the farm where she buys her raw milk. “The farmer said she used to give it to her children, one of whom had eczema that immediately went away and never came back,” she tells me. “I was intrigued because that’s very rare for a chronic condition like that.” Already a raw dairy advocate, she began taking it regularly after their exchange, despite feeling initially hesitant, because “the thought of colostrum isn’t the nicest – but I am at a point in my life where nutrition is key, so I’m open to more things”.
Sharing her love of colostrum on social media has had a mixed reaction from her followers, Bartoli says, but she nonetheless claims to have seen a real difference in her skin. “Within a month of taking colostrum, I looked in the mirror and noticed my skin was literally glowing from within,” she says. “When it comes to how I felt, well, I always feel well, but I’ve not had a cold, cough, or sickness bug since 2020 and I believe this, along with the other whole foods I eat, has massively contributed to that.”
While colostrum advocates like Bartoli believe it is excellent for the immune system – and there is no doubt about that when it comes to newborns – Dr Leeming references a “systematic review in athletes that found that colostrum had little or no effect on immune markers”. However, she continues: “Other meta-analysis found that taking colostrum did lead to less upper respiratory tract infections, although it’s worth noting that these were all at doses far above what you would get in a standard supplement – at between 40-60 grams a day.”
The same study – still in athletes – found that taking smaller amounts of colostrum (1 gram per day) helped strengthen the gut barrier lining (not just good news for our immune systems, but for our overall health and wellbeing too). “We don’t know what the effect might be in a regular person,” she adds – athletes are obviously naturally healthier than the general public due to their lifestyles. Put simply, more scientific research is needed to ascertain its impact on normal adult people before it gets her seal of approval.
It’s popularity is certainly rising, though – internet searches for “colostrum powder” have gone up by 70 per cent in the last month, and it’s also causing a stir on TikTok. Bartoli says growing demand means it’s easier to get hold off than it used to be – she name-checks APE Nutrition as her go-to brand. “They are UK based and very transparent [in] how they source it, which is important to me,” she adds.
Contemplating trying it? It won’t do you any harm, notes Dr Leeming, but it is expensive, and there are plenty of other health-boosting strategies you could try that are much cheaper and more impactful. “Eat more fibre and polyphenol-rich foods, ferments and omega-3s found in oily fish, all of which support your gut microbiome and gut barrier lining, and therefore your immune system and overall health.”
For Bartoli, it’s an addition to an already well-balanced, whole food-rich diet, so – unless you’re going to be in a position to try one of Richie’s Erewhon smoothies any time soon – get the basics of your nutrition right, and consider adding in thereafter. That is, of course, if you can stomach it.