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Amino acidsStrong evidence

Casein

Also known as: micellar casein, milk protein

Casein makes up about 80% of cow's milk protein and forms a gel in the stomach, so it digests slowly and releases amino acids over several hours. It suits situations where you want a longer protein supply, such as before sleep.

What it is used for

  • building and maintaining muscle – strong evidence for protein
  • overnight recovery when taken before sleep – moderate evidence
  • longer satiety – moderate evidence

Forms and how they differ

micellar casein

natural form, slowest digestion, thick texture

calcium caseinate

processed form, more soluble

casein hydrolysate

faster absorption, bitter

When to take it

30–60 minutes before sleep or as a snack.

Pairs well with

Milk or water; nuts, fruit.

Do not combine / separate

With lactose intolerance watch tolerance; not ideal right before training because it digests slowly.

Watch out for

Not suitable with cow's milk protein allergy. With kidney or liver disease, discuss higher protein intake with your doctor.

Safety

Safe for healthy people within normal total protein intake; do not exceed the label dose.

Practical tip

Mixed with less liquid it becomes pudding-like – a good evening dessert.

Products containing Casein 1

Casein micellarmicellarMusclesRecoverySleepWeight & satiety
How to read the evidence rating
Strong evidenceModerate evidenceWeak evidenceNo evidence

Strong = several good human studies or official recommendations; moderate = promising but smaller studies; weak = few studies or mixed results; no evidence = claims not confirmed.

Combination check

Select the supplements you take and, if relevant, your medicines. We show what interferes, what needs a time gap and what to watch out for.

Check Casein with others

Which supplements do you actually need?

Fénix Methode picks them from your blood results and schedules when to take what – no needless purchases.

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From the same group

Acetyl-L-carnitineWeak evidenceAlmond proteinWeak evidenceAmino acid complexWeak evidenceBCAAWeak evidenceBeef proteinModerate evidenceChia proteinWeak evidence
Important notice

This information is educational and does not replace advice from a doctor or pharmacist. We do not give medicine dosages. Supplements are no substitute for a varied diet; if pregnant, breastfeeding, ill or on medication, consult a doctor first.