Is colostrum (beestings) a worthwhile supplement?
For now, colostrum has the strongest indications as an aid against respiratory tract infections in athletes; for most other claims the evidence is too thin or too contradictory to recommend anything.
Colostrum (beestings) is the first milk a cow produces after giving birth. It is packed with antibodies, growth factors and other protective substances. That sounds promising, but the question is whether those substances actually do anything in your body after being taken by mouth.
The most concrete benefit shown by research relates to respiratory tract infections in athletes. A number of studies find that athletes who use colostrum get colds or upper respiratory complaints less often. The high concentration of antibodies in colostrum is offered as a possible explanation. The evidence is still thin, however, and the studies vary widely in design.
For the gut, the picture is mixed. Colostrum may reduce the permeability of the intestinal wall (also known as 'leaky gut'), and in children with diarrhoea there are indications of a shorter duration of symptoms. However, a proper meta-analysis was not possible due to large differences between studies, the quality of the research is often low, and the results are not consistently replicated. In inflammatory bowel diseases such as Crohn's disease or ulcerative colitis, colostrum has been studied in laboratory and animal research, but clinical evidence in humans is still lacking, and possible contraindications have also been described.
For the classic longevity themes such as muscle strength, bone density and blood sugar in people aged 35 and over, the evidence is even insufficient: a systematic review found barely any relevant research specifically on colostrum, and the results that do exist contradict one another.
Safety: using colostrum as a supplement alongside your normal diet is presumably safe. Feeding infants exclusively on bovine colostrum instead of breast milk is not recommended, however, because its nutritional composition is not suitable for babies.
All claims are based on systematic reviews and meta-analyses (PMID 40150801, 34444709, 24571383, 34202206, 31256539, 31979025, 33070186). One study may have had commercial interests (not specified per individual study in the supplied claims). No claim reaches the level of multiple consistent, large RCTs.
Is taking a stack of supplements at the same time smart or actually dangerous?
Whether a supplement stack is smart or dangerous depends on which substances you combine and whether you also use medications. Always tell your doctor or pharmacist what you are taking, and be especially cautious with St. John's wort and goldenseal.
Is spermidine from food just as good as a supplement?
There is no evidence that a spermidine supplement does the same thing as spermidine from food; supplements may be neutralised by the body and the effective dose in humans is unknown. If you want to increase your spermidine intake, opt for spermidine-rich foods.
Does shilajit actually work as a supplement?
Shilajit has shown positive results for specific purposes, such as testosterone in men aged 45 to 55 and bone healing, but it does not work for everyone or for everything. Do not use it during pregnancy.
Can fasting really rejuvenate your cells?
Fasting has clear cell-rejuvenating effects in animal research, but in humans the evidence is still limited to small studies using biomarkers. The most promising findings have not yet been confirmed in large human studies, so caution is warranted.
Does taking vitamin E have any proven benefit?
For the most widely studied application, the heart, vitamin E demonstrably does not work; for skin and fertility the evidence is too thin to say it helps, so there is no clear reason to take it.
Is donating blood regularly good for your health?
Regular blood donation is safe for many people, but it can deplete your iron stores, especially if you menstruate or donate frequently. Have your ferritin level checked regularly and discuss your donation frequency with your doctor if you want to become pregnant or are feeling tired.