Milk peptides (casein hydrolysate)

Tier 2 — promising · Sleep · Anxiety · Stress

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.

Dose: 150–300 mg/day Lactium (alpha-s1 casein hydrolysate); allow 2 weeks for full effect