Colostrum vs Collagen: Key Differences & Benefits
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When comparing colostrum and collagen supplements, you're looking at two completely different substances with unique benefits.
Colostrum, the first milk mammals (including humans and cows) produce after birth, strengthens immunity and gut health.
Collagen, your body's most abundant protein, supports skin elasticity, joint function, and tissue repair. Understanding these differences—particularly their effects on immune health, skin health, and athletic recovery—can help you choose the right supplement for your specific health goals.
Colostrum Overview
Colostrum is the nutrient-rich form of milk produced by mammals immediately after birth. It contains high levels of antibodies, growth factors, and essential nutrients that support immune function and overall health.
How Colostrum Works in the Body
Immune System Support: Contains immunoglobulins (IgG, IgA) that help fight infections.
Gut Health: Supports the gut lining, reduces inflammation, and promotes beneficial gut bacteria.
Growth & Repair: Growth factors (like IGF-1) aid in muscle, tissue, and cartilage regeneration.
How Colostrum Is Sourced
Bovine colostrum is the most common type used in colostrum supplements. It is collected from cows within the first few hours after calving, ensuring that the newborn calf receives enough before excess is harvested for human consumption. High-quality colostrum is processed at low temperatures to retain bioactive compounds.
This 2013 study examined the health benefits of colostrum, concluding that the bioactive protein shows numerous benefits, such as the potentiality to repair skeletal muscle and improve immunity.
Collagen Overview
Collagen helps promote natural collagen synthesis and supports soft tissue for long-term joint health and resilience against injury. It naturally declines with age, so supplements (often hydrolyzed for better absorption) are commonly used to replenish levels and support overall health. The most common forms of collagen supplements are powders or gummies.
How Collagen Works in the Body
Skin Health: Supports elasticity, hydration, and reduces wrinkles.
Joint & Bone Support: Maintains cartilage, reduces joint pain, and strengthens bones.
Gut Health: Helps reinforce the gut lining and may aid digestion.
Muscle & Tissue Repair: Supports muscle recovery and overall connective tissue health.
This 2021 review examines the effects of collagen supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise, while this 2013 paper looks at the benefits collagen can have on tendons and ligaments.
Colostrum vs Collagen: The Key Differences
| Colostrum | Collagen | |
|---|---|---|
| Key Benefits | Immune support; gut health | Joint & bone support; skin health |
| Source | Cows (bovine colostrum) | Typically cows, pigs, chicken, fish |
| Recommended Dosage | 1-3 grams per day | 5-10 grams per day |
| Onset Time | 1-4 weeks | 2-4 weeks |
| Side Effects | Typically safe, some may experience digestive issues or allergic reactions | Generally well tolerated, some may experience digestive discomfort or allergic reactions |
Key Benefits
The key benefits of colostrum are immune system support and gut health, while collagen’s impacts relate more to joint support, recovery from injury, as well as skin, hair, and nail health.
Source
Colostrum is sourced from cows, and while collagen is too, it can also be sourced from pigs, chicken, and fish.
Recommended Dosage
For both supplements, this can depend on the intended use/benefit. For colostrum it is as follows:
General Health: 500 mg–1 gram per day
Gut Health or Immunity: 1–2 grams per day
Athletic Recovery: 2–3 grams per day
For collagen, recommendations are as follows:
General Health: 2.5–5 grams per day
Joint or Bone Health: 10 grams per day
Skin Health: 2.5–10 grams per day
Muscle Recovery: 5–10 grams per day
Onset Time
For both supplements this can vary based on the individual and their desired outcome. Colostrum may show effects on gut health and immunity within 1–4 weeks, while muscle recovery and performance benefits can take 4–8 weeks. Collagen typically improves skin hydration and elasticity in 4–12 weeks, while joint and bone health benefits may take 3–6 months.
Side Effects
Both supplements are typically well tolerated, but for some people colostrum can cause digestive issues, such as bloating, gas, or mild stomach discomfort. It can sometimes cause allergic reactions and people with dairy allergies may have reactions like hives, swelling, or breathing issues. In rare cases, it may cause acne breakouts due to its growth factors. Some people may experience bloating, gas, or constipation as a result of using collagen supplements. Collagen derived from marine or bovine sources may cause allergic reactions in sensitive individuals.
How Colostrum and Collagen Are Similar
Colostrum and collagen share some similarities in how they support the body, particularly in areas related to tissue repair, gut health, and overall wellness. Here’s how they are alike:
1. Support for Gut Health
Colostrum contains immunoglobulins and growth factors that help strengthen the gut lining and support digestion.
Collagen provides amino acids that reinforce gut integrity and may aid in conditions like leaky gut.
2. Tissue Repair & Regeneration
Colostrum promotes healing and regeneration through growth factors like IGF-1.
Collagen provides structural proteins essential for skin, joints, and muscle repair.
3. Anti-Aging & Skin Health
Colostrum contains bioactive compounds that support cellular regeneration, which may contribute to youthful skin.
Collagen directly supports skin elasticity, hydration, and reduces wrinkles.
4. Immune & Inflammatory Support
Colostrum is rich in antibodies and immune-boosting components.
Collagen has anti-inflammatory properties that may support joint and gut health.
Which Should You Take: Colostrum or Collagen?
If you're aiming to improve gut health, boost immunity, and enhance athletic recovery, colostrum is an excellent option. For those looking to support joint health, improve skin elasticity, and strengthen hair and nails, collagen could be the more effective supplement to try.
If you're looking for a high-quality collagen to try, check out Momentous.
Momentous Collagen Peptides
Momentous Collagen Peptides are sourced from grass-fed, pasture-raised bovine and contain highly bioavailable Type I and III collagen to support joint health, recovery, and connective tissue. It's also NSF Certified for Sport.
Momentous Collagen Shots
For those looking for a convenient way to supplement with collagen, Momentous also offers Collagen Shots, which combine high-quality collagen peptides with vitamin C for enhanced collagen synthesis in a ready-to-drink format that's perfect for on-the-go use.
What customers are saying about Momentous Collagen Peptides:
“My wife and I use this product daily. It seems to be keeping our nails, hair and skin healthy, strong and happy.”
-Gary A.
“Best collagen I’ve tried. Dissolves great and no taste. Love that it includes vitamin C and Fortigel. Adding collagen to my routine has definitely helped with aging effects.”
-Donna M.
Frequently Asked Questions
Can you take colostrum and collagen together?
You can take colostrum and collagen together, as they complement each other in gut health, tissue repair, and immunity. Colostrum strengthens the gut lining and boosts immunity, while collagen supports skin, joints, and connective tissues. Together, they enhance gut integrity, skin elasticity, muscle recovery, and immune function.
Mix them in smoothies or protein shakes, preferably on an empty stomach or post-workout. Start with lower doses to assess tolerance. Since they serve different but complementary roles, combining them may provide synergistic benefits for overall wellness.
Can colostrum and/or collagen help you build muscle?
Both colostrum and collagen can support muscle growth and recovery. Colostrum contains growth factors like IGF-1, which promote muscle repair, strength, and recovery. It also boosts immunity, reducing illness-related setbacks.
Collagen provides amino acids like glycine and proline, which support connective tissue and muscle repair, but it lacks essential muscle-building proteins like leucine. While collagen aids joint health and recovery, whey or essential amino acids are better for muscle protein synthesis.
For best results, colostrum and collagen can be taken alongside a high-protein diet and resistance training for enhanced muscle growth and recovery. You can also learn more about the differences between whey protein and collagen in this article.
Are there vegan alternatives to colostrum and collagen?
There are vegan alternatives to colostrum and collagen. For colostrum, plant-based options like functional mushrooms (reishi, lion’s mane), probiotics, and fermented foods support gut health and immunity. For collagen, the best alternatives are vegan collagen boosters that provide amino acids (glycine, proline) from plant-based proteins like soy, pea, and hemp, along with vitamin C, silica (bamboo extract), and hyaluronic acid to stimulate natural collagen production.
While vegan options don’t contain actual colostrum or collagen, they help support skin, joints, and gut health similarly. A balanced diet rich in antioxidants and proteins further enhances these benefits.
How long does it take to see results from colostrum or collagen supplements?
Colostrum may show effects on gut health and immunity within 1–4 weeks, while muscle recovery and performance benefits can take 4–8 weeks.
Collagen typically improves skin hydration and elasticity in 4–12 weeks, while joint and bone health benefits may take 3–6 months.
Consistency is key—daily use alongside a healthy diet and lifestyle enhances results. Factors like age, diet, and dosage can impact effectiveness. Combining colostrum and collagen may accelerate benefits for gut health, skin, joints, and recovery when taken regularly.
Emma-Kate Lidbury
Emma-Kate Lidbury is a freelance writer and editor with 20 years of experience working in the health and fitness world.
