When you think of a ‘super nutrient’, nutritional powerhouses like probiotics, antioxidants or omega-3 probably spring to mind — and whilst these can be paramount to your body’s performance, there are many under-appreciated heroes of the nutritional world that you might never have heard of.
Lactoferrin falls into this category. Neither a vitamin nor a mineral, lactoferrin is actually classed as a glycoprotein — a particular type of compound that’s comprised of carbohydrate and protein chains together. If that sounds far too science-y, the important thing to note is that lactoferrin plays a role in a whole range of physiological processes, modulating everything from immunity to energy levels.
Unlike the three macronutrient groups, (carbohydrates, protein and fat), your body needs many other nutrients, including lactoferrin in micro amounts. Getting these in the appropriate quantities is a finely tuned balancing act that contributes to homeostasis — a round-the-clock self-regulating process where the body strives to maintain its internal environment.
As is the case with every nutrient, certain factors affect the body’s ability to produce lactoferrin. "Production can slow as we age which increases the need. Additionally people on vegetarian and vegan diets, and anyone with low iron stores could significantly benefit from lactoferrin. Athletes may also find lactoferrin useful as it improves oxygen transport from the body which could benefit athletic performance and recovery," explains Dr. Daniel Jones a scientific expert at supplement company SISTERLY (sisterlylab.com).
So now that we’ve established who it can help, you’re probably wondering what foods its found in. Foods that come from cows or goats milk all contain lactoferrin, so milk, yoghurt, kefir and cheese are good sources — and if you are lactose-intolerant, the good news is that you can still obtain lactoferrin from lactose-free products. "There are lactoferrin vegetarian capsules commercially available too," says Dr. Jones.
The colostrum craze
If all this sounds intriguing, you’re probably interested in finding out how to get more of the stuff, and fascinatingly we actually produce lactoferrin ourselves.
In humans, this multi-functional protein is secreted the body’s immunity-protecting white blood cells but is also present in fluids like blood plasma, saliva and tears and breastmilk. In fact, the first milk produced post-birth is particularly rich in colostrum which is one of the reasons that this nutrient-dense, thick, sticky pre-milk is nicknamed ‘liquid gold’.
"As a glycoprotein, lactoferrin is found within the milk of most mammals, and has numerous roles within the physiology of the body including being anti-bacterial, anti-viral, anti-parasitic and promoting healthy cellular division," explains Dr. Jones.
It might sound a bit kooky — but colostrum supplements (which have lactoferrin in them) are the latest hype on social media. We’re not talking human colostrum, but supplements sourced from bovine colostrum, (the milk cows produces in the first few days after giving birth). Research is still in its infancy (and the supplements are on the pricey side), but it’s thought to get the thumbs up everything from improving gut health to balancing blood glucose levels.
If you’re interested in jumping on the colostrum bandwagon, you should consult a registered medical practitioner to get the green light and seek advice on reputable brands.
Increased immunity
Lactoferrin earned a place in the spotlight at the height of the Covid-19 pandemic when scientists found that the glycoprotein helped to positively influence the body’s ability to fight infection — some experts lauded it a ‘miracle molecule,’ and it’s since been used both as a preventative and a treatment for Covid-19.
This is because one of lactoferrin’s key responsibilities includes increasing the activity of immune cells — essentially sending your body’s illness defense army out into action when needed. Pretty impressive for a nutrient you’ve probably never heard of, right?
So how much do we need? "When it comes to dosage, it really comes down to the individual needs but 250-1000mg is thought to be effective," says Dr. Jones.
Fatigue fighter
If you’re struggling to keep your eyes open come 3pm, lactoferrin could also be useful because of its relationship to fatigue-fighting iron.
"Nutritionally, lactoferrin is utilised largely for its iron-binding and transportation role," says Dr. Jones. In reality, what this means is that supplementing with lactoferrin may help to improve iron absorption.
Low iron is a particular consideration if you suffer from heavy periods, are pregnant or breastfeeding because you face a higher risk of your levels falling below par, (the daily iron requirement sits at 14.8mg for women, but higher levels are advised during menstruation, pregnancy and lactation).
If levels drop too low, over time you become susceptible to iron deficiency anaemia — a condition that affects half a billion women worldwide according to the World Health Organisation (WHO). The symptoms of iron-deficiency anaemia are pretty debilitating and include constant tiredness and low energy, shortness of breath and dizziness — and if you have any of these symptoms you should consult your GP as the first port of call.
If you have been advised to supplement with iron, you might want to choose a supplement formula which has lactoferrin added to it, or you could take a separate lactoferrin supplement in addition to iron, but again it’s worth getting the thumb’s up from a registered medical practitioner first. "And if you do go for a supplement, liposomal lactoferrin can be a great form for improved absorption," adds Dr. Jones.
What’s more, lactoferrin isn’t the only added extra you should consider if you’re taking iron supplements or increasing iron in your diet, (good sources of which include red meat and leafy greens). This micronutrient works as a team with vitamin C, so you factor in lots of vitamin C-rich peppers, strawberries and oranges into your daily diet to further improve iron absorption.
