Turmeric and black pepper. Vitamin C and iron. Vitamin D and calcium. There are a few nutrients that just go better together—either because the pair boosts absorption of one or the other, or because they provide complementary benefits. One often overlooked synergistic duo? Collagen and colostrum.
In years past, collagen and colostrum have each received plenty of attention for their benefits as standalone supplements. (The former for connective tissue support, and the latter for immune and gut health). But it wasn’t until popular supplement companies like Vital Proteins, Jocko Fuel, and Bloom Nutrition introduced two-in-one formulas that the potential power of combining collagen and colostrum really came into focus.
Why pair these two together? “They support different but complementary systems,” says board-certified holistic health practitioner Karen Linardakis-Cooney B.C.H.H.P., C.N., a nutritionist with The Vitamin Shoppe.
Taking collagen gives the body extra amino acids and peptides that support connective tissue (think skin, hair, nails, joints, cartilage, tendons, and bones), Cooney explains. Colostrum, on the other hand, primarily bolsters the gut lining and immune system. “Combining them allows you to support the body through multiple layers,” she says.
Here’s a closer look at the benefits of combining these two nutritional powerhouses.
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- ABOUT OUR EXPERTs: Karen Linardakis-Cooney B.C.H.H.P., C.N., is a board-certified holistic health practitioner and nutritionist with The Vitamin Shoppe. Amy Davis, R.D., L.D.N., is a registered dietitian and nutritional consultant with Live Conscious. Charlotte Martin, M.S., R.D.N., C.P.T., is a certified personal trainer, registered dietitian, and owner of Shaped by Charlotte. Brittany Michels, R.D.N., M.S., C.P.T., is a registered dietitian and certified personal trainer with The Vitamin Shoppe.
The Buzz On Collagen
Collagen has been in the spotlight for years—and for good reason. The most abundant protein in the body, collagen supports the structure and health of all our connective tissues, explains registered dietitian Amy Davis, R.D., L.D.N., a nutritional consultant with Live Conscious.
While the body naturally produces some collagen, output naturally declines with age. “That’s why skin becomes thinner and less elastic over time, while your joints and cartilage wear down more easily with age,” she says.
One way to combat these age-related changes? Consume more collagen! Supplementing with collagen has been shown to improve skin elasticity, hydration, and tissue health, says Linardakis-Cooney.
The Lowdown On Colostrum
Often referred to as liquid gold, “colostrum is the first milk produced by mammals shortly after giving birth,” explains Davis.
Colostrum supplements package bioactive compounds found in this early milk into a shelf-stable form. Most utilize bovine, or cow-derived, colostrum, which is naturally richer in protein and bioactive compounds than the standard cow’s milk found at the grocery store, she says.
Among the compounds found in colostrum, the most notable are immunoglobulins, which are antibodies that help the body fight viruses and bacteria, according to Davis. Research has found that colostrum contains multiple classes of these immune-supporting compounds, including IgA, IgM, and IgG.
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Notably, these immunoglobulins are present in colostrum in concentrations up to 100 times higher than those found in cow’s milk. For instance, one study in Frontiers in Nutrition suggests that IgG concentrations in colostrum can reach 50 to 100 mg/mL, while cow’s milk contains ~0.5 to one mg/mL.
“Colostrum also contains bioactive proteins and growth factors—such as lactoferrin and insulin-like growth factor-1 (IGF-1)—that may support gut health and help maintain the integrity of the intestinal lining,” says Davis.
The Case For Combining Collagen And Colostrum
At present, there isn’t any direct evidence in humans showing that combining collagen and colostrum produces better outcomes than taking either one alone, suggests certified personal trainer and registered dietitian Charlotte Martin, M.S., R.D.N., C.P.T., owner of Shaped by Charlotte. The theory, however, is that colostrum may help create a more supportive internal environment, particularly within the gut, so that the body can more effectively utilize the building blocks that collagen provides, she explains.
When the gut lining is compromised or inflamed—which can be caused by anything from an underlying condition or chronic stress, to poor diet or other suboptimal lifestyle factors—the body is not able to absorb nutrients as efficiently across the board, explains Davis. “Colostrum contains immunoglobulins and growth factors that may help strengthen the gut lining and support digestion, which in theory could support more efficient absorption of nutrients like collagen,” she says.
In fact, one 2022 review in Nutrients reports that bovine colostrum supplementation may reduce intestinal permeability and thus promote nutrient absorption. Another study found that people who supplemented with just 500 milligrams of bovine colostrum daily showed reductions in gut permeability within as little as 20 days.
Who Benefits From The Combo?
“The synergistic effect may be most significant for people dealing with gut issues, like leaky gut or those with IBS,” notes Martin. That’s because collagen peptides are already small amino acids that are typically easily digested and absorbed, so for healthy individuals, the added impact of incorporating colostrum is likely modest, she says.
Older populations may also be more likely to notice benefits, says Linardakis-Cooney. “Older adults tend to have lower baseline collagen, so any support may feel more noticeable than in younger people,” she says. In fact, some research suggests that collagen production drops by one percent each year after early adulthood. “Older populations may also benefit from colostrum, as immune function naturally becomes less efficient and gut lining can become more sensitive or permeable with age,” she suggests.
Don’t Forget About Athletes!
The gut health benefits of colostrum can also have meaningful outcomes for exercisers, according to Linardakis-Cooney. “Endurance or hard training can stress the gut in some people, so colostrum is sometimes used for gut barrier support,” she explains.
Research suggests that intense and/or prolonged exercise—especially endurance training—can increase intestinal permeability, which may contribute to GI distress and impaired nutrient absorption. A review published in Nutrients suggests that supplementing with bovine colostrum may help support gut barrier function in athletes, particularly those undergoing heavy training loads.
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But the benefits for athletes don’t stop there. The same Nutrients review also suggests that colostrum may support immune function, too. This matters for exercisers because intense training can temporarily suppress certain immune responses.
Not to mention, it is difficult to get in a good workout while under the weather. And even if you manage to hit the gym while sick, your body won’t be able to recover as effectively or efficiently, thus limiting how much bang you get for your exercise buck. Illness diverts the body’s resources away from muscle repair and adaptation, making recovery less efficient, per Davis.
Of course, collagen offers benefits of its own for active folks. Many people turn to collagen for its potential to support recovery and healthy connective tissues, according to Martin. Collagen provides amino acids that support the repair of structures like tendons, ligaments, cartilage, and muscles following resistance training, she explains.
For fitness fanatics, opting for a supplement that combines collagen with colostrum may be especially appealing. Colostrum can promote a healthier gut environment, allowing the body to fully absorb and utilize the amino acids collagen provides, while also supporting a stronger immune system so that you can stay consistent with training, suggests Davis.
Choosing A Collagen-Colostrum Supplement
When choosing a colostrum-collagen supplement, consider the quality and dosing of each ingredient. “The collagen should ideally be in hydrolyzed peptide form, which is easier for the body to absorb, and sourced from reputable, tested suppliers,” suggests Brittany Michels, R.D.N., M.S., C.P.T., a registered dietitian and certified personal trainer with The Vitamin Shoppe. And, “the colostrum should come from pasture-raised cows and be low-heat processed to help preserve its bioactive compounds, with some level of standardization for immunoglobulin content.” Third-party testing and transparent labeling can help ensure the product’s purity, potency, and safety.
Standard dosing recommendations fall around 10 to 20 grams per day for collagen and two to 10 grams per day for colostrum, according to Michels. Popular combo supplements, including those from Vital Proteins and Jocko Fuel, provide each nutrient in these meaningful amounts. Of course, you can always incorporate standalone collagen and colostrum supplements into your routine, too.
While such supplements are generally well tolerated, people with a true dairy allergy should avoid bovine colostrum, Michels says. Meanwhile, those with a dairy intolerance may experience gastrointestinal discomfort even at lower doses.
“People with hormone-sensitive conditions may want to use caution given the presence of growth factors,” she adds. “And individuals with an already overactive or dysregulated immune system may not respond as well, as its bioactive compounds can further stimulate immune activity in some cases.”
And, as always, those who are pregnant, breastfeeding, or managing another medical condition should check with a healthcare provider before incorporating any new supplement, says Davis. When it doubt, it’s never a bad move to check in with a trusted healthcare provider before updating your regimen.