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SCORE
Milk peptides (casein hydrolysate)
Sleep · Anxiety · Stress
Tier 2 — Promising
What it is
Bioactive peptides from milk protein with calming effects on the nervous system. The Lactium brand (alpha-s1 casein tryptic hydrolysate) has the most research, showing reduced cortisol, improved stress scores, and better sleep quality in several trials. Works through GABA-A receptor modulation. Very safe with no dependency risk. Takes ~2 weeks for full effect.
Efficacy
2/5
Safety
5/5
Research
2/5
Onset
4/5
Cost
2/5
Drug-int.
5/5
Dose
150–300 mg/day Lactium (alpha-s1 casein hydrolysate); allow 2 weeks for full effect
Time of day & tips
Take 30–60 min before bed for sleep support. Can be taken with a small amount of water. Avoid combining with sedative medications.
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