Colostrum 101: The Superfood Biohackers and Athletes Swear By (And Why You’ll Love It Too)
How the “first milk” can support your gut, immunity, recovery, and skin health
I was watching the Miami Open Tennis Tournament on TV, when there it was—smack in the middle of the main court.
ARMRA Colostrum.
Wow. Who would’ve thought? What used to be ad space reserved for giants like Rolex and Emirates now had a colostrum sponsor.
ARMRA must really be blowing up. The entire colostrum market is booming—projected to hit $7.34 billion by 2034, growing at 7.36% annually.
What I once thought was a fringe supplement—used by a few athletes for leaky gut or post-workout recovery—is now everywhere. TikTok. Billboards. Even my favorite tennis tournaments.
It’s about time I talk about this superfood.
We need to go deep. This milk (originally reserved for babies) is like a Swiss Army knife for:
Sealing a leaky gut
Fighting off colds and infections
Muscle growth & recovery
Even skin health
Oh—and it tastes amazing in a superfood smoothie.
If you’ve ever thought, hmm, maybe I need something to level up my smoothie… or you want to improve gut health, immunity, and gym recovery—colostrum might be exactly what you’ve been looking for.
Let’s dive deep into the milk of the gods… I mean goats. 🐐
🥛 What Even Is Colostrum?
I first discovered this weird milk powder thanks to biohacker and New York Times bestselling author Ben Greenfield.
As an Ironman triathlete, Ben used colostrum during workouts to prevent leaky gut. (Hot weather plus hours of intense exercise can wreak havoc on the gut lining—colostrum helps keep it intact.)
What is it?
Colostrum is a nutrient-rich fluid secreted by the mammary glands of all female mammals shortly after giving birth. I was relieved to learn that supplement companies collect excess colostrum. No—no baby goats are robbed so athletes can stir it into their smoothies.
A mother’s first milk contains everything a newborn needs to grow and thrive. When colostrum is carefully extracted and processed, it delivers those same nutrients and growth factors to adults too.
The Science-Backed Benefits of Colostrum
1️⃣ Gut Health: Sealing the Leaky Gut
These days, almost everyone’s gut is compromised—whether from childhood antibiotics, pesticides like glyphosate, processed foods, or chronic stress.
Leaky gut (aka increased intestinal permeability) allows undigested food particles, toxins, and bacteria to pass into the bloodstream, triggering widespread inflammation and health issues.
That’s where colostrum shines.
Helps repair leaky gut by reducing intestinal permeability.
Babies are born with permeable guts by design, and colostrum is literally what seals and strengthens their gut lining.
Study: A systematic review confirmed that colostrum supplementation improves gut lining integrity and reduces permeability.
2️⃣ Immune Support: Fighting Colds and Infections
Another vulnerability for newborns is their weak, undeveloped immune system. Colostrum helps bridge that gap.
Packed with immunoglobulins and lactoferrin to enhance immune response.
Supports lymphocytes, macrophages, and regulatory cytokines—the front-line soldiers of your immune system.
Helps balance both the innate (rapid) and adaptive (learned) immune responses.
Study: Research shows colostrum boosts both types of immunity, making it effective for preventing colds and infections.
3️⃣ Athletic Recovery & Muscle Growth
This wasn’t my main reason for trying colostrum—but I’m glad it became a bonus.
That old saying “milk helps you grow”? With colostrum, it’s on another level.
Contains natural IGF-1 and growth factors that promote muscle repair and tendon healing.
Helps the body absorb nutrients better by fixing the gut—creating a powerful combo for muscle growth.
Provides key cofactors that support tissue repair and performance.
Study: Colostrum has been shown to enhance muscle regeneration and recovery in athletes.
Not only are you fixing your gut (so you absorb nutrients better), but you’re also delivering growth factors to help you build muscle. A 2-for-1 combo.
4️⃣ Skin Health and Radiance
When your gut is healthy, your skin often follows.
Colostrum supports the skin barrier and promotes the differentiation of keratinocytes, essential for healthy, resilient skin.
Can help with acne and overall skin resilience.
Study: Research confirms colostrum’s ability to improve skin conditions tied to barrier dysfunction.
But here’s where it gets cool—you don’t just have to eat it.
I actually use colostrum topically almost every day. I apply it to my face, which helps nourish the skin’s natural bacteria (the skin microbiome), hydrate the dermis, and support healthy skin cell turnover.
One of my favorite face masks—the Alitura Clay Mask—uses colostrum from the first four hours of milk production. My skin has never looked better.
My Experience and How to Use It
I still remember the first time my colostrum arrived.
It was junior year of college, I was in my apartment, and Ben Greenfield had just preached on his podcast about how colostrum gets activated through the salivary glands—so one of the best ways to absorb it is to put it in your smoothie and swish it around your mouth.
Taking Ben’s advice (kind of), I went rogue and dry scooped it straight into my mouth.
I expected a chalky, protein powder-like disaster. Instead?
It tasted delicious—like powdered ice cream. Smooth, milky, and just sweet enough.
Eventually, I started adding it to my superfood smoothie. It not only improved the flavor and texture, but more importantly, it made my stomach feel amazing. After that day, I officially became a “colostrum dude.”
Here’s how I use it now:
Morning: Mixed into my superfood smoothie (recipe down below)
Post-workout: I often just dry scoop it for speed and salivary gland activation. Throw it on top of yogurt parfaits or another smoothie.
When I’m feeling sick: I’ll dry scoop some, accompanied often by a large cup of bone broth and or warm tea
The benefits I’ve noticed?
Gut comfort (no more random bloating or sensitivity)
Stronger immunity (I rarely get sick anymore—even when everyone around me is coughing)
Faster recovery from training sessions
And honestly... It just tastes good.
🛒 Buyer’s Guide: Choosing the Right Colostrum Supplement
When it comes to supplements—and many other things in life—it all comes down to quality.
You want the best, because who has time to waste $50+ on some nonsense?
First, make sure the colostrum you buy comes from 100% grass-fed, pasture-raised cows or goats. Look for non-GMO, antibiotic-free, hormone-free, and BSE-free sources.
Processing matters too. Heavy pasteurization and over-processing can destroy the vital nutrients colostrum is prized for. You want minimally processed milk because it’s a fragile substance.
Now—don’t worry. I did the research for you beautiful people.
I found the best colostrum dealers—sorry, companies—that are really changing the game. Innerbody made an amazing article revealing the four best types of colostrum.
Here’s what I found:
🥇 ARMRA Colostrum
Ironically, one of my tennis coaches told me he was sipping Armra colostrum in his water bottle while we were hitting.
In your water?!
I took a sip. And… what the hell? Orange-flavored mac and cheese?
Personally, I think the flavored versions are questionable. But I’ll give ARMRA credit—they are one of the only colostrum companies with actual scientific studies on their product (specifically their Immune Revival formula).
Immunoglobulin content: 35% to over 40% IgG (important for immune function).
Processing: Grass-fed, minimally processed.
I highly recommend sticking to the unflavored version. Not everything needs to taste like artificial orange.
Also—ARMRA tends to be pricey. Mine costs around $50. ARMRA can go much higher. But hey, if you like it, here’s their website.
🥈 NOW Foods Colostrum
This one won’t break the bank—it’s about $30.
NOW Foods stands out because they’re transparent about what’s in their colostrum:
ISO-accredited in-house labs.
Intertek GMP Supplement Certification (good manufacturing practices).
Non-GMO and Kosher certified.
With 50+ servings per bottle, you’re paying around $0.50 per teaspoon.
If you want to experiment with colostrum without dropping $80+, this is a great entry point.
🥉 Mt. Capra Goat Milk Colostrum
Shoutout my lactose-intolerant gang.
If cow’s milk doesn’t sit right with you (it doesn’t for a lot of people), goat colostrum is a better choice—and I found an epic small family farm in the Pacific Northwest that does it right.
Mt. Capra raises goats that are grass-fed and eat a non-GMO, grass-based forage diet.
They also point out that goat milk colostrum is closer to human milk than the mass-produced bovine (cow) colostrum you’ll find elsewhere.
Source: Grass-fed goats, collected within 48 hours postpartum.
Nutrients: Rich in IgG, IgA, lactoferrin, and cytokines.
Extra: Supports the growth of beneficial gut bacteria.
Form: Capsule (perfect if you don’t like mixing powders)
My Superfood Smoothie Recipe
Ok—with all that out of the way, let’s talk about what we really came here for.
What in the mothertruck are you putting in your smoothie today?
Don’t worry. I promise it’s simple and won’t cost you an arm and a leg.
Here’s what’s in the magic blend:
Grass-fed bone broth (yes, broth in a smoothie—trust me)
Organic antioxidant fruit blend
Kion grass-fed whey protein (low heavy metal content)
Kion creatine (or any creatine mono-hydrate with third-party testing)
Coconut yogurt or another fermented yogurt
Ice (yo, ice)
And before all that, I take a giant swig of Free Verse apple cider vinegar—for digestion, blood sugar support, and a bunch of other benefits I wrote about here.
Why Colostrum Is Worth It
Alright—now you get the hype.
At this point, you probably know more about colostrum than 90% of people walking the earth. And you’re ready to embark on your very first dry scoop.
In fact, if someone sends me a photo or video doing their first colostrum dry scoop, I’m going to smile and do a little dance in my apartment—and I’ll post the video too.
Love you all. Let’s go get this health and wellness bag!
Love you all.
I’m grateful to my partners who create amazing health & wellness products.
Disclaimer. I am not a doctor. This is just some random stuff I learned on the internet. Pretend it’s a story. Ok bye.
Curious if you’ve heard of this brand before:
https://www.plantsbasically.com/products/hot-cocoa-colostrum
I recently started drinking it a few nights a week. Haven’t noticed anything yet, but it tastes delicious.
Your so on par with all the health trends it’s so incredible like why would I go on instagram for updates when I have biohack with jack?!!!!!!