casein peptides FAQ

Casein protein is a type of protein found in cow’s milk. It is a complete protein, which means it contains all of the amino acids that your body is not able to make on its own. However, it takes many hours for your body to absorb casein protein from your gut, so it is considered a “slow-release” protein. The other protein found in cow’s milk, whey protein, is absorbed quickly by your body and is considered a “quick-release” protein. Milk and most milk-protein products contain both casein protein and whey protein. Due to its slow absorption into the body, casein protein is thought to help reduce feelings of hunger. It also supports muscles while they are being repaired after a workout. However, the benefits of taking casein protein for these uses are not well defined. Whey protein, on the other hand, is commonly taken before or during a workout to help build muscle. In fact, research shows that taking whey protein can help some people increase muscle strength by a small amount. It is not clear if taking casein protein with whey protein can increase this effect. Some dietary supplements contain casein hydrolysate (hydrolyzed casein), which is a form of casein that has been broken down into smaller pieces called peptides. These small pieces are absorbed much more quickly from your gut and may also be less likely to cause diarrhea, gas, or an upset stomach in some people. Some research shows that casein hydrolysate supplements may help lower blood pressure by a small amount. However, this change in blood pressure is too small to be meaningful for most people. There is also interest in taking whole casein protein to improve heart health and reduce weight gain. But most research shows that whole casein protein alone is not helpful for these uses.

If you or someone else has used too much casein protein, get medical help right away, call 911, or contact a Poison Control center at 800-222-1222. Casein protein is available in different forms and doses. Read the product label closely and speak with a health care provider about how to take casein protein safely. Do not take double or extra doses, even if you miss a dose.

Allergies to Ingredients. People who are allergic to any of the following should not take casein protein.

You should store casein protein according to the product label. Most dietary supplements should be kept in a cool, dry location that is out of the reach of children and pets and not in direct sunlight.

The most common side effects of casein protein are listed below. These side effects may vary depending on the dose you are taking or the type of casein protein you are using. Tell your health care provider if you have any of these side effects that bother you.

While less common, the most serious side effects of casein protein are described below, along with what to do if they happen. Severe Allergic Reactions. Casein protein may cause allergic reactions, which can be serious. Stop taking casein protein and get help right away if you have any of the following symptoms of a serious allergic reaction.

Casein protein is used for various reasons, although its benefits are not well defined. Some common reasons that people use casein protein include the following.

Tell your health care provider about all of your health conditions and any prescription or over-the-counter (OTC) medicines, vitamins/minerals, herbal products, and other supplements you are using. This will help them know if casein protein is right for you. In particular, make sure that you discuss any of the following. Lactose Intolerance. Casein protein comes from cow’s milk, which also contains lactose. Some casein protein products, including micellar casein, may contain lactose in small or large amounts. If you have lactose intolerance, look for products that are labeled as lactose-free. Other Current and Past Health Conditions. Tell your health care provider if you have any of the following. Other Medicines and Supplements. Casein protein may interact with other medicines and supplements. Before taking casein protein, tell your health care provider about any prescription or OTC medicines, vitamins/minerals, herbal products, and other supplements you are using. See the Interactions section for more details. Pregnancy. It is not known if or how casein protein could affect pregnancy or harm a fetus. Tell your health care provider if you are pregnant or plan to become pregnant. Breastfeeding. It is not known if casein protein passes into breast milk. Tell your health care provider if you are breastfeeding or plan to breastfeed.

There are no known interactions between casein protein and foods or drinks. It is unknown if drinking alcohol will affect casein protein.

Always tell your health care provider about any prescription or over-the-counter (OTC) medicines, vitamins/minerals, herbal products, and other supplements you are using. Casein protein, especially micellar casein, may affect the absorption of some medicines. Tell your health care provider about all medicines that you take or have recently taken. The interactions between casein protein and medicines are not fully understood. As with most dietary supplements, the research on drug interactions with casein protein is incomplete. Always check with your health care provider before taking casein protein with any medicines.

Casein protein is a dietary supplement. It cannot be marketed to treat or cure a disease. Read and follow the directions on the specific product you are taking, or take it as recommended by your health care provider. Keep casein protein out of the reach of children. Casein protein may be available as hydrolyzed casein (casein hydrolysate) or micellar casein. These two forms of casein protein may have different effects and side effects. Micellar casein is the form naturally found in cow’s milk. It is very large and contains other substances found in milk, such as calcium, phosphorus, and lactose. Due to its large size, micellar casein is absorbed very slowly by your body. Hydrolyzed casein is broken down into small pieces called peptides, which your body absorbs much faster than micellar casein. Read the product label closely to understand which form of casein protein it contains. If you are using casein protein powder, use an appropriate measuring device to measure the powder, such as the device included with the product. Read the label carefully and measure the amount stated on the label. The FDA has not tested casein protein products to confirm that they contain the ingredients stated on their labels. Some dietary supplements have been tested by third-party organizations to confirm that they contain the ingredients listed on their labels and do not contain any harmful chemicals. Learn more about how to choose a safe dietary supplement product here.

Casein is a protein that is derived from milk. This means that most dairy products contain casein. However, it can also be found in other products and is sometimes extracted from milk and used in protein powders. Check nutrition labels for ingredients like milk and other dairy products or for casein and caseinates to determine whether or not this protein is in your food. Casein is one of the two proteins found most commonly in milk. The other is whey.

People with milk allergies should avoid foods that contain casein. Milk allergies are typically triggered by milk proteins. They can lead to unpleasant digestive symptoms. Milk allergies are one of the most common types of food allergies in young children. Luckily, most kids grow out of them after a few years. Some hospitals recommend giving your kid small amounts of dairy products over time to help get their body used to these proteins, but this doesn't always work. On the other hand, people with lactose intolerance shouldn't have any problems with casein by itself. If you have this condition, your body has trouble digesting lactose — the main carbohydrate in milk. The proteins in milk aren't a problem. Cleveland Clinic: "How to Choose the Best Protein Powder for You." Harvard Health Publishing: "The hidden dangers of protein powders." Journal of the American College of Nutrition: "The role of milk- and soy-based protein in support of muscle protein synthesis and muscle protein accretion in young and elderly persons." The Journal of Nutrition: "Beneficial Effects of Milk Having A2 ß-Casein Protein: Myth or Reality?," "Protein Ingestion before Sleep Increases Muscle Mass and Strength Gains during Prolonged Resistance-Type Exercise Training in Healthy Young Men." Nutrients: "Pre-Sleep Casein Supplementation, Metabolism, and Appetite: A Systematic Review." Sarode, A.R., Pawshe, R.D., "Casein and Caseinate: Methods of Manufacture," Encyclopedia of Food and Health, 2016. Saudi Journal of Biological Sciences: "Milk derived bioactive peptides and their impact on human health – A review."

Most dairy products will contain some amount of casein, including:

If you want to build muscle with a casein product, then you need to make sure to incorporate it into a rigorous exercise routine. Taking additional protein supplements before and after a workout and before bed can help you build muscle mass. The best routine to use is one that focuses intensely on resistance training. Both exercise and available protein are essential to building muscle mass. Just make sure that your routine is appropriate for your body and your goals. Also, make sure that you choose a healthy brand of protein powder, not one that's full of additives and extra sugars.

Consuming milk proteins like casein can have a number of beneficial effects on your health. For example, research shows that milk proteins help support your immune system. Digesting milk proteins facilitates the creation of peptides that can stimulate your immune system. Some even have antimicrobial properties. Others act as antioxidants, which are good for your overall health and can reduce your risk for a number of diseases. Milk proteins can also greatly enhance your muscle strength and help your muscles grow stronger. One study showed that milk-based proteins were better at building muscle mass than soy protein. There has been some controversy about whether or not certain types of caseins are better for you than others, though. Some studies indicate that a particular type of casein, called A1 casein, may increase inflammation throughout your body. However, these results are inconclusive, and not all studies indicate this. We need more research to determine whether or not all caseins are equally healthy.

There are two main ways to extract casein from milk.

The amount of casein that you should consume each day depends on a number of factors, such as your age, sex, and overall activity levels. In general, adult women should get about 46 grams of protein each day, and adult men should get around 56 grams each day. You need more when you're working out a lot or otherwise getting lots of physical activity. The amount of protein that's in different foods with casein can differ dramatically.

Protein powders and supplements are increasingly common products on the market. People use them both to build muscle and to lose weight. These products typically contain one particular type of protein, and milk proteins are a common choice because they're relatively inexpensive. That being said, protein powders can also be made from proteins that come from:

Some casein peptides are thought to cause blood vessels to enlarge in diameter and therefore lower blood pressure.