Table of ContentsView AllTable of ContentsUsesSide EffectsPrecautionsDosageToxicityStorageSources
Table of ContentsView All
View All
Table of Contents
Uses
Side Effects
Precautions
Dosage
Toxicity
Storage
Sources
Caseinis a protein derived from milk that contains all the amino acids your body needs. Its slow digestion results in a sustained release of amino acids, which supports muscle recovery, maintains muscle mass, and prevents muscle breakdown over time.Additionally, casein’s ability to keep you feeling full can make it beneficial for weight loss and curbing hunger between meals.
Casein is a popular protein supplement among body builders and athletes. But since it comes from milk, it may not be suitable for people who have a dairy allergy. As with all other forms of protein, it’s important to use casein powder in moderation. Using too much may result in unwanted weight gain and other side effects.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
Gabriel Vergani / EyeEm / Getty Images
Uses of Casein
Human breast milk consists of 40% casein and 60% whey, whilecow’s milk proteinis 80% casein and 20% whey.Since casein binds to calcium and phosphorus, milk is a good source of these vital minerals.
The popularity of casein supplements for the average adult might be more hype than it’s worth. For most people, protein deficiency is rare, and supplements are unnecessary.
Exercise Recovery and Muscle Building
In its isolated form, casein is used as a protein supplement. Bodybuilders may ingest casein products immediately after a workout or before going to bed to promote exercise recovery.
As a protein supplement, casein supplies muscles with the full range of amino acids required for exercise recovery and strength building.After a challenging workout, your body repairs the small tears created in your muscle fibers to build them back to become bigger and stronger.
Casein’s reduced rate of digestion steadily supplies amino acids to damaged muscle tissue for an extended time after a workout, promoting better recovery. Slow digestion also contributes to satiety, helping you feel full for longer and curb unhealthy food cravings.
Bone Health
Casein-rich dairy foods are also good sources of calcium. Most adults require between 1,000 milligrams (mg) to 1,200 mg of calcium per day.Given the dual importance of adequate calcium and protein intake for bone health, casein-rich foods may help in the prevention ofosteoporosis.
Food Industry
Casein is a primary component in cheese-making. It is also used to create infant formulas as a substitute for breast milk.
What Are the Side Effects of Casein?
For most people, casein supplements are probably safe. Most healthy adults do not experience side effects when taking casein at appropriate doses.
Casein may not be suitable for everyone. It is always a good idea to discuss supplement use with your doctor before adding a new supplement like casein to your routine.
Allergies
Cow’s milk is one of themost common food allergens, which can pose a problem for formula-fed infants.Milk allergiesusually start during infancy or early childhood, but they can also develop later in life.
If you have an allergy to milk, ask your healthcare provider whether you should have testing to detect the specific proteins responsible for your allergy. It’s possible to be allergic to other proteins in milk, like whey, but not casein.
Nonetheless, it’s best to play it safe. See an allergist to help determine the root cause of your milk allergy before risking your luck with casein.
Allergic reactions to milk should not be confused withlactose intolerance. Many people are intolerant to lactose (milk’s natural sugar) but will tolerate the casein in yogurt or cheese just fine.An allergy to cow’s milk is more likely to cause symptoms like hives, chest tightness, or dizziness, whereas lactose intolerance does not.
Autism
Some researchers have suspected a potential relationship between casein consumption and autism, but this is debated.Parents and caregivers often provide variations of casein-free meal plans to children with autism in an attempt to encourage typical development and reduce challenging behaviors.
Some families claim significant behavioral improvements while adhering to a casein-free meal plan, but the evidence is still largely inconclusive. Thus, it’s not accurate to assume that casein is a cause for concern in children with autism.
Dosage: How Much Casein Should I Take?
Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your individual needs.
A typical dose of casein is between 20 and 40 grams daily. However, the amount you should take depends on variables like age and general health.
What Happens if I Take Too Much Casein?
The ingestion of more calories than the body needs, whether from casein-based protein sources or not, can still result in unhealthy weight gain.
It’s also worth noting thathigh protein intakefrom casein or other supplements can be dangerous for some individuals, particularly those with impaired kidney function. Adding a protein supplement can put dangerous stress on already-weakened kidneys.
How to Store Casein
Protein powders have been found to have a shelf life of around 18 months when kept at temperatures below 80 degrees F.Make sure to keep casein powder in a sealed container.
Try to use casein powder before the expiration date, but note that if that date has passed, doesn’t necessarily mean the casein isn’t safe to consume. It does, however, mean that the casein may have lost protein content.
Sources of Casein and What to Look For
Casein is available as a supplement, but it is also present in dairy products. Healthcare providers typically recommend whole foods over supplements since whole foods are more nutrient-rich.
Food Sources of Casein
A cup of whole milk has about 300 mg of calcium, much of which is found in casein. It also contains about 8 grams of protein.
You can also get casein from cottage cheese and yogurt. A cup of 2% fat cottage cheese contains about 225 mg of calcium and 24 grams of protein.A cup of whole milk Greek yogurt contains about 235 mg of calcium and 19 grams of protein.
Casein Supplements
As a supplement, casein usually comes as a powder. It can be mixed with water or milk to make a protein shake. Casein can be purchased in various flavors such as chocolate and vanilla for palatability.
Legality of Casein
Despite its muscle-building benefits, casein is not considered a performance-enhancing drug. Casein’s natural presence in dairy classifies it as a food product, even when taken in supplement form.
When athletes use casein, there is no associated risk of legal ramifications, such as those associated with steroids or stimulants.
Summary
17 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Kim J.Pre-sleep casein protein ingestion: A new paradigm in post-exercise recovery nutrition.Phys Act Nutr. 2020 Jun;24(2):6-10. doi:10.20463/pan.2020.0009Davoodi SH, Shahbazi R, Esmaeili S, et al.Health-related aspects of milk proteins.Iran J Pharm Res. 2016;15(3):573-591,Newmark LM. International Milk Genomics Consortium.Milk casein proteins: Ancient, diverse, and essential.Semba RD.The rise and fall of protein malnutrition in global health.Ann Nutr Metab. 2016;69(2):79-88. doi:10.1159/000449175University Hospitals.How microtears help you to build muscle mass.Joy JM, Vogel RM, Shane Broughton K, et al.Daytime and nighttime casein supplements similarly increase muscle size and strength in response to resistance training earlier in the day: a preliminary investigation.J Int Soc Sports Nutr. 2018;15(1):24. doi:10.1186/s12970-018-0228-9Chennaoui M, Vanneau T, Trignol A, et al.How does sleep help recovery from exercise-induced muscle injuries?J Sci Med Sport. 2021;24(10):982-987. doi:10.1016/j.jsams.2021.05.007National Institutes of Health, Office of Dietary Supplements.Calcium fact sheet for health professionals.Dupont C, Bradatan E, Soulaines P, Nocerino R, Berni-Canani R.Tolerance and growth in children with cow’s milk allergy fed a thickened extensively hydrolyzed casein-based formula.BMC Pediatr. 2016;16:96. doi:10.1186/s12887-016-0637-3Sousa MJCS, Reis Ferreira AL, Moreira da Silva JP.Bodybuilding protein supplements and cow’s milk allergy in adult.Eur Ann Allergy Clin Immunol. 2018;50(1):42-44. doi:10.23822/EurAnnACI.1764-1489.28National Institute of Diabetes and Digestive and Kidney Diseases.Definition & facts for lactose intolerance.Sathe N, Andrews JC, Mcpheeters ML, Warren ZE.Nutritional and dietary interventions for autism spectrum disorder: a systematic review.Pediatr. 2017;139(6). doi:10.1542/peds.2017-0346National Kidney Foundation.CKD diet: How much protein is the right amount?Tunick MH, Thomas-Gahring A, Van Hekken DL, et al.Physical and chemical changes in whey protein concentrate stored at elevated temperature and humidity.J Dairy Sci. 2016;99(3):2372-2383. doi:10.3168/jds.2015-10256USDA FoodData Central.Milk, whole, 3.25% milkfat, with added vitamin D.USDA FoodData Central.Cheese, cottage, lowfat, 2% milkfat.USDA FoodData Central.Yogurt, Greek, plain, whole milk.
17 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Kim J.Pre-sleep casein protein ingestion: A new paradigm in post-exercise recovery nutrition.Phys Act Nutr. 2020 Jun;24(2):6-10. doi:10.20463/pan.2020.0009Davoodi SH, Shahbazi R, Esmaeili S, et al.Health-related aspects of milk proteins.Iran J Pharm Res. 2016;15(3):573-591,Newmark LM. International Milk Genomics Consortium.Milk casein proteins: Ancient, diverse, and essential.Semba RD.The rise and fall of protein malnutrition in global health.Ann Nutr Metab. 2016;69(2):79-88. doi:10.1159/000449175University Hospitals.How microtears help you to build muscle mass.Joy JM, Vogel RM, Shane Broughton K, et al.Daytime and nighttime casein supplements similarly increase muscle size and strength in response to resistance training earlier in the day: a preliminary investigation.J Int Soc Sports Nutr. 2018;15(1):24. doi:10.1186/s12970-018-0228-9Chennaoui M, Vanneau T, Trignol A, et al.How does sleep help recovery from exercise-induced muscle injuries?J Sci Med Sport. 2021;24(10):982-987. doi:10.1016/j.jsams.2021.05.007National Institutes of Health, Office of Dietary Supplements.Calcium fact sheet for health professionals.Dupont C, Bradatan E, Soulaines P, Nocerino R, Berni-Canani R.Tolerance and growth in children with cow’s milk allergy fed a thickened extensively hydrolyzed casein-based formula.BMC Pediatr. 2016;16:96. doi:10.1186/s12887-016-0637-3Sousa MJCS, Reis Ferreira AL, Moreira da Silva JP.Bodybuilding protein supplements and cow’s milk allergy in adult.Eur Ann Allergy Clin Immunol. 2018;50(1):42-44. doi:10.23822/EurAnnACI.1764-1489.28National Institute of Diabetes and Digestive and Kidney Diseases.Definition & facts for lactose intolerance.Sathe N, Andrews JC, Mcpheeters ML, Warren ZE.Nutritional and dietary interventions for autism spectrum disorder: a systematic review.Pediatr. 2017;139(6). doi:10.1542/peds.2017-0346National Kidney Foundation.CKD diet: How much protein is the right amount?Tunick MH, Thomas-Gahring A, Van Hekken DL, et al.Physical and chemical changes in whey protein concentrate stored at elevated temperature and humidity.J Dairy Sci. 2016;99(3):2372-2383. doi:10.3168/jds.2015-10256USDA FoodData Central.Milk, whole, 3.25% milkfat, with added vitamin D.USDA FoodData Central.Cheese, cottage, lowfat, 2% milkfat.USDA FoodData Central.Yogurt, Greek, plain, whole milk.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Kim J.Pre-sleep casein protein ingestion: A new paradigm in post-exercise recovery nutrition.Phys Act Nutr. 2020 Jun;24(2):6-10. doi:10.20463/pan.2020.0009Davoodi SH, Shahbazi R, Esmaeili S, et al.Health-related aspects of milk proteins.Iran J Pharm Res. 2016;15(3):573-591,Newmark LM. International Milk Genomics Consortium.Milk casein proteins: Ancient, diverse, and essential.Semba RD.The rise and fall of protein malnutrition in global health.Ann Nutr Metab. 2016;69(2):79-88. doi:10.1159/000449175University Hospitals.How microtears help you to build muscle mass.Joy JM, Vogel RM, Shane Broughton K, et al.Daytime and nighttime casein supplements similarly increase muscle size and strength in response to resistance training earlier in the day: a preliminary investigation.J Int Soc Sports Nutr. 2018;15(1):24. doi:10.1186/s12970-018-0228-9Chennaoui M, Vanneau T, Trignol A, et al.How does sleep help recovery from exercise-induced muscle injuries?J Sci Med Sport. 2021;24(10):982-987. doi:10.1016/j.jsams.2021.05.007National Institutes of Health, Office of Dietary Supplements.Calcium fact sheet for health professionals.Dupont C, Bradatan E, Soulaines P, Nocerino R, Berni-Canani R.Tolerance and growth in children with cow’s milk allergy fed a thickened extensively hydrolyzed casein-based formula.BMC Pediatr. 2016;16:96. doi:10.1186/s12887-016-0637-3Sousa MJCS, Reis Ferreira AL, Moreira da Silva JP.Bodybuilding protein supplements and cow’s milk allergy in adult.Eur Ann Allergy Clin Immunol. 2018;50(1):42-44. doi:10.23822/EurAnnACI.1764-1489.28National Institute of Diabetes and Digestive and Kidney Diseases.Definition & facts for lactose intolerance.Sathe N, Andrews JC, Mcpheeters ML, Warren ZE.Nutritional and dietary interventions for autism spectrum disorder: a systematic review.Pediatr. 2017;139(6). doi:10.1542/peds.2017-0346National Kidney Foundation.CKD diet: How much protein is the right amount?Tunick MH, Thomas-Gahring A, Van Hekken DL, et al.Physical and chemical changes in whey protein concentrate stored at elevated temperature and humidity.J Dairy Sci. 2016;99(3):2372-2383. doi:10.3168/jds.2015-10256USDA FoodData Central.Milk, whole, 3.25% milkfat, with added vitamin D.USDA FoodData Central.Cheese, cottage, lowfat, 2% milkfat.USDA FoodData Central.Yogurt, Greek, plain, whole milk.
Kim J.Pre-sleep casein protein ingestion: A new paradigm in post-exercise recovery nutrition.Phys Act Nutr. 2020 Jun;24(2):6-10. doi:10.20463/pan.2020.0009
Davoodi SH, Shahbazi R, Esmaeili S, et al.Health-related aspects of milk proteins.Iran J Pharm Res. 2016;15(3):573-591,
Newmark LM. International Milk Genomics Consortium.Milk casein proteins: Ancient, diverse, and essential.
Semba RD.The rise and fall of protein malnutrition in global health.Ann Nutr Metab. 2016;69(2):79-88. doi:10.1159/000449175
University Hospitals.How microtears help you to build muscle mass.
Joy JM, Vogel RM, Shane Broughton K, et al.Daytime and nighttime casein supplements similarly increase muscle size and strength in response to resistance training earlier in the day: a preliminary investigation.J Int Soc Sports Nutr. 2018;15(1):24. doi:10.1186/s12970-018-0228-9
Chennaoui M, Vanneau T, Trignol A, et al.How does sleep help recovery from exercise-induced muscle injuries?J Sci Med Sport. 2021;24(10):982-987. doi:10.1016/j.jsams.2021.05.007
National Institutes of Health, Office of Dietary Supplements.Calcium fact sheet for health professionals.
Dupont C, Bradatan E, Soulaines P, Nocerino R, Berni-Canani R.Tolerance and growth in children with cow’s milk allergy fed a thickened extensively hydrolyzed casein-based formula.BMC Pediatr. 2016;16:96. doi:10.1186/s12887-016-0637-3
Sousa MJCS, Reis Ferreira AL, Moreira da Silva JP.Bodybuilding protein supplements and cow’s milk allergy in adult.Eur Ann Allergy Clin Immunol. 2018;50(1):42-44. doi:10.23822/EurAnnACI.1764-1489.28
National Institute of Diabetes and Digestive and Kidney Diseases.Definition & facts for lactose intolerance.
Sathe N, Andrews JC, Mcpheeters ML, Warren ZE.Nutritional and dietary interventions for autism spectrum disorder: a systematic review.Pediatr. 2017;139(6). doi:10.1542/peds.2017-0346
National Kidney Foundation.CKD diet: How much protein is the right amount?
Tunick MH, Thomas-Gahring A, Van Hekken DL, et al.Physical and chemical changes in whey protein concentrate stored at elevated temperature and humidity.J Dairy Sci. 2016;99(3):2372-2383. doi:10.3168/jds.2015-10256
USDA FoodData Central.Milk, whole, 3.25% milkfat, with added vitamin D.
USDA FoodData Central.Cheese, cottage, lowfat, 2% milkfat.
USDA FoodData Central.Yogurt, Greek, plain, whole milk.
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