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.

Within the BRAIN Diet framework, 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 [1][2].

Key Nutritional Highlights

• Milk provides highly digestible complete protein with strong DIAAS scores [1]
• Dairy contributes B vitamins relevant to one-carbon metabolism and brain function [2]
• Milk provides complete high-quality protein (DIAAS 118), nicotinamide riboside (NAD+ precursor), and calcium, supporting mitochondrial function and bone health. [1]
• Milk (skim) has a DIAAS score of 118, indicating balanced EAA profile and supports myelination. [2]
• 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%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, MILK, FDC ID 1909132, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

10 substances in this food

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

Mg²⁺

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

PO₄³⁻

Phosphorus (Phosphate)

Structural phosphate in ATP, phosphocreatine, phospholipids, DNA/RNA, and signalling

K⁺

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

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

References

[1] Milk provides highly digestible complete protein with strong DIAAS scores. FAO 2013. Dietary Protein Quality Evaluation in Human Nutrition: Report of an FAO Expert Consultation

[2] Dairy contributes B vitamins relevant to one-carbon metabolism and brain function. Kennedy et al. 2016. B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review