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 | 61 kcal | — |
| Protein | 3.2 g | — |
| Total fat | 3.3 g | — |
| Saturated fat | 1.9 g | — |
| Carbohydrates | 4.8 g | — |
| Sugars | 5.1 g | — |
Key vitamins and minerals
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Zinc | 0.4 mg | 3.4% |
| Magnesium | 10 mg | 2.4% |
| Phosphorus | 84 mg | 12% |
| Calcium | 113 mg | 11.3% |
| Potassium | 132 mg | 3.9% |
| Vitamin B12 | 0.5 µg | 18.8% |
| Vitamin B2 | 0.2 mg | 13% |
| Vitamin B1 | 0 mg | 3.8% |
| Vitamin B5 | 0.4 mg | 7.5% |
| Vitamin D | 1.3 µg | 8.7% |
Substances
Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.
10 substances in this food
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Phosphorus (Phosphate)
Structural phosphate in ATP, phosphocreatine, phospholipids, DNA/RNA, and signalling
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
[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