Lactoferrin: who should take it and how

What is lactoferrin?

Lactoferrin is a protein found in breast milk and cow's milk, especially colostrum. As the name suggests, it's found in milk (lacto) and binds tightly to iron (ferrin).

Bacteria and fungi need iron to grow. Lactoferrin grabs that iron and holds on to it, making it hard for harmful germs to grow. That's why it's sometimes called a 'natural defense protein.'

It's considered one of the reasons breastfed babies are said to get sick less often.

Lactoferrin benefits: where it may help

• Fighting bacteria and fungi: It takes away iron and weakens the outer membrane of bacteria. It may help hold back harmful bacteria like E. coli and fungi like Candida (the yeast behind vaginal yeast infections).
• Vaginal and bladder health: It tends to work especially well against bacteria in the vaginal and bladder area, and there's a lot of research on this.
• Frequent colds and stomach bugs: It's known to latch onto viruses and get in their way.
• Cystic acne and folliculitis: Many people say it helped with pus-filled breakouts.
• Calming excess inflammation: By turning down overactive inflammation signals, it may help with eczema and allergies.
• Anemia: It carries iron, so it may help women with anemia.

Who it suits / who can skip it

A good fit if

• □ You often catch colds or stomach bugs
• □ Vaginal infections or bladder discomfort come back every few months (even with probiotics and cranberry)
• □ You're prone to pus-filled acne or folliculitis
• □ You're a woman with anemia who also has skin problems and frequent colds

You can skip it if

• Value matters most to you: It's on the pricey side. For similar goals, starting with propolis, which costs about a third as much, is another option.
• You're allergic to milk protein: It comes from milk, so avoid it.

How to take lactoferrin and daily dose

Bottom line: 200 mg a day, or 400 mg if needed.

1. Start low. Try 2 capsules (varies by product) for 1–2 weeks, and increase if you do well.
2. Usually 200 mg a day; people with frequent symptoms take up to 400 mg.
3. Take it at a different time from probiotics. Lactoferrin's antibacterial action can weaken probiotics.
4. Also take it separately from minerals like calcium and magnesium. Taking them together may lower absorption.

How to choose a product, and side effects

1. Amount per capsule — Check how many capsules it takes to reach 200 mg a day.
2. Products with colostrum — Consider these if you want lactoferrin and colostrum in one.
3. Compare prices — It's on the pricey side, and prices can jump when it sells out. Compare a few sellers.

Side effects are generally minimal. Rarely, allergies, stomach discomfort, or headaches have been reported.

Combinations

Works well with: Propolis, Vitamin D, Omega-3, Iron, B vitamins (B complex), Vitamin A

Space apart from: Probiotics, Calcium

Frequently asked questions

Related concerns