Take colostrum as directed on the label, every day, at a time you'll remember. Stir powder into cool or warm (not hot) drinks and foods, ideally below about 60°C, because immunoglobulins start to be affected above roughly 65°C. Keep in mind that research doses were often 10–20 g a day, larger than one standard 2 g serve.
Key takeaways
- One level teaspoon (2 g) of MUUU Colostrum Powder gives 2,000 mg; two MUUU capsules give 1,000 mg.
- There's no strong evidence that one time of day is best. Consistency matters more.
- Keep it below about 60–65°C: IgG starts to be affected above about 65°C and loses immunoreactivity at 72°C (Bogahawaththa et al., 2017).
- Smoothies, overnight oats, yoghurt and cooled drinks are all easy options.
How much colostrum should I take?
Start with the directions on your product's label. For MUUU, one serve is:
- Colostrum Powder: 1 level teaspoon (2 g) = 2,000 mg of colostrum, using the included scoop.
- Colostrum Capsules: 2 capsules = 1,000 mg of colostrum.
It's worth knowing how this compares with the research. Studies in sport and exercise typically used 10–20 g of colostrum a day, and some used up to 60 g (Davison, 2021). A gut permeability study used around 20 g a day for 14 days (Marchbank et al., 2011; Davison, 2021).
| Amount of colostrum | MUUU Powder (level teaspoons) | MUUU Capsules |
|---|---|---|
| 1,000 mg (1 g) | ½ teaspoon | 2 capsules |
| 2,000 mg (2 g) | 1 teaspoon | 4 capsules |
| 10 g (lower end of research doses) | 5 teaspoons | 20 capsules |
| 20 g (upper end of typical research doses) | 10 teaspoons | 40 capsules |
This table is for context, not a recommendation. Follow the label directions, and speak with your doctor, pharmacist or dietitian before taking more than the label suggests.
When is the best time to take colostrum?
Honestly? Whenever you'll remember. We're not aware of good evidence that morning beats evening, or that taking colostrum with or without food makes a meaningful difference. What the research does show is that trials used daily intake over a period of weeks: 14 days in the Marchbank study and 8–12 weeks in the trials reviewed by Jones et al. (2016).
So the best time is the one that fits your routine. Popular options include:
- With breakfast, stirred into a smoothie, oats or yoghurt.
- After training, in a recovery shake. See colostrum for athletes.
- With a cooled cuppa mid-morning.
Does heat destroy colostrum?
High heat can damage colostrum's most delicate proteins, so temperature is the one rule worth remembering.
| Temperature | What happens to IgG | Source |
|---|---|---|
| 60°C for 30–60 minutes | Barely affected | Robbers et al., 2021 |
| Above about 65°C | Starts to be affected | Bogahawaththa et al., 2017 |
| 72°C | Loses immunoreactivity | Bogahawaththa et al., 2017 |
| 100°C for 30 seconds | Substantial unfolding | Bogahawaththa et al., 2017 |
In practice, that means:
- Don't stir powder into freshly boiled water or a just-made coffee. Let it cool for a few minutes, or add a splash of cold milk first.
- Add it after cooking. Make your porridge, let it cool slightly, then stir the powder through.
- Skip baking and boiling. Oven temperatures are far above 65°C.
If most of your drinks are hot, capsules are a simple way around the issue.
What can I mix colostrum powder with?
MUUU powder has a mild, creamy, milky taste and dissolves with a stir, so it works in most things you'd happily add milk to:
- Smoothies and protein shakes
- Cold or room-temperature milk, or plant milk
- Yoghurt, overnight oats and chia puddings
- Iced coffee, iced chai or a cooled latte
- Warm (not hot) porridge or hot chocolate once it's comfortable to sip
Tip: mix the powder into a small splash of liquid to make a smooth paste first, then top up. No lumps, no fuss.
Easy colostrum recipes
Berry-banana breakfast smoothie
- 1 cup milk or plant milk
- 1 frozen banana
- ½ cup frozen mixed berries
- 1 tablespoon rolled oats
- 1 level teaspoon MUUU Colostrum Powder
Blend everything except the colostrum until smooth, then add the powder and blend for a few more seconds.
Overnight oats
- ½ cup rolled oats
- ½ cup milk and ¼ cup Greek yoghurt
- 1 teaspoon chia seeds and a drizzle of honey
- 1 level teaspoon MUUU Colostrum Powder
Stir everything together in a jar, refrigerate overnight and top with fruit in the morning. Great fibre and zero morning effort.
Iced "moo-cha"
- 1 shot espresso, cooled
- 1 teaspoon cocoa powder
- 1 cup cold milk and ice
- 1 level teaspoon MUUU Colostrum Powder
Whisk the cocoa and colostrum into a little cold milk to form a paste, add the cooled espresso and remaining milk, then pour over ice.
How do I stay consistent?
- Anchor it to a habit you already have, like breakfast or your post-gym shake.
- Keep it visible, but store it below 25°C and away from moisture. Near the kettle is handy, but keep it clear of the steam.
- Use a dry scoop and close the lid firmly to keep the powder free-flowing.
- Keep capsules as a backup for travel or busy days. The MUUU Duo covers both.
For the background on what you're taking, see our Colostrum 101 guide.
FAQs
Can I put colostrum in my coffee?
Yes, once it has cooled below about 60°C. A freshly made coffee is usually hotter than that, so wait a few minutes or add cold milk first. Iced coffee is an easy win.
Should I take colostrum on an empty stomach?
Some people prefer to, but we're not aware of strong evidence either way. Take it at a time that suits you and that you'll keep up.
Can I take powder and capsules on the same day?
Yes, just add up the total. For example, one teaspoon of powder plus two capsules is 3,000 mg. Stay within the label directions unless a health professional advises otherwise.
References
- Bogahawaththa D, et al. Food Hydrocolloids. 2017;72:350–357. https://doi.org/10.1016/j.foodhyd.2017.06.017
- Robbers L, et al. Front Vet Sci. 2021. https://doi.org/10.3389/fvets.2021.668639
- Davison G. The use of bovine colostrum in sport and exercise. Nutrients. 2021;13(6):1789. https://www.mdpi.com/2072-6643/13/6/1789
- Marchbank T, et al. The nutriceutical bovine colostrum truncates the increase in gut permeability caused by heavy exercise in athletes. Am J Physiol Gastrointest Liver Physiol. 2011;300:G477–G484. https://doi.org/10.1152/ajpgi.00281.2010
- Jones AW, March DS, Curtis F, Bridle C. Bovine colostrum supplementation and upper respiratory symptoms during exercise training: a systematic review and meta-analysis of randomised controlled trials. BMC Sports Sci Med Rehabil. 2016;8:21. https://doi.org/10.1186/s13102-016-0047-8
This article is general information, not medical advice. Always read the label and follow the directions for use.
