Milk
Overview
Milk provides complete high-quality protein (DIAAS 118), nicotinamide riboside (NAD+ precursor), and calcium, supporting mitochondrial function and bone health. Milk (skim) has a DIAAS score of 118, indicating balanced EAA profile and supports myelination. Nicotinamide Riboside: Efficient NAD⁺ precursor with neuroprotective potential - Dairy milk, whey protein, yeast-containing foods (e.g., sourdough bread). Fortified plant milks and dairy milk can help meet calcium (and sometimes iodine, depending on fortification and local practices) targets.
Food Context
Synergies
- Part of diverse protein strategy
Sourcing
- Choose quality sources when possible
Preparation
- Supports NAD+ availability through nicotinamide riboside
- Consider tolerance and preferences
- Fortified plant milks and dairy milk can help meet calcium targets
Recipes
1 recipe containing this food
Turmeric Milk
A warming drink combining turmeric (curcumin) with milk/fat for enhanced curcumin absorption
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 55 kcal | — |
| Protein | 3.4 g | — |
| Total fat | 2.1 g | — |
| Saturated fat | 1.3 g | — |
| Carbohydrates | 5.1 g | — |
| Fibre | 0 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 0 mg | 0% |
| Calcium | 127 mg | 12.7% |
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
9 substances in this food
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Vitamin B1 (Thiamine)
Mitochondrial glucose metabolism; ATP synthesis; rapid turnover in CNS
Vitamin B12 (Cobalamin)
Methylation; myelin; mitochondrial odd-chain FA metabolism
Vitamin B2 (Riboflavin)
FMN/FAD coenzymes; redox balance; supports methylation via MTHFR
Vitamin B5 (Pantothenic Acid)
CoA synthesis; fatty-acid oxidation; TCA cycle flux
Vitamin D
Neurotrophic and immune modulation; calcium homeostasis
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
References
- Nicotinamide Riboside: Efficient NAD⁺ precursor with neuroprotective potential - Dairy milk, whey protein, yeast-containing foods (e.g., sourdough bread)
- Milk (skim): DIAAS 118, None (limiting amino acids) - Balanced EAA profile, supports myelination
- Fortified plant milks and dairy milk can help meet calcium (and sometimes iodine, depending on fortification and local practices) targets
- Serotonin: Mood regulation, emotional control, impulse moderation; food sources include turkey, eggs, dairy, soy, seeds, oats, bananas (milk provides tryptophan)
- Dopamine: Attention, motivation, executive function; food sources include lean poultry, beef, fish, dairy, soy, pumpkin seeds (milk provides tyrosine)