Milk (Cow's)

A convenient source of calcium, complete protein, and (when fortified) vitamin D for bones and muscle.

Benefits

Bone support
muscle recovery
hydration
satiety

Key compounds

Calciumcomplete protein (casein and whey)vitamin B12potassiumphosphorusvitamin D (when fortified)

May help with

Low calcium intake
muscle recovery
low protein

Best for these goals

Bone healthmuscle & strength

How to use it

Drink, add to coffee and cereal, or cook into sauces and baked goods

Evidence level

Nutritional

Cautions & interactions

Lactose intolerance is very common worldwide; a true milk allergy is different and more serious — choose lactose-free or plant milks if affected

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Educational information only — not medical advice, and not evaluated by the FDA. These statements are not intended to diagnose, treat, cure, or prevent any disease. Talk to a qualified healthcare provider before using any ingredient therapeutically, especially if pregnant, nursing, or taking medication.

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