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Milk-derived bioactives and fortified or fermented milk products improve sleep efficiency in randomized controlled trials.

A systematic review and meta-analysis of 11 RCTs found that milk-derived bioactives and fortified or fermented milk products significantly improved sleep efficiency (SMD = 0.45; 95% CI, 0.21-0.70). Subgroup analyses showed greater improvements in sleep efficiency (SMD = 0.52) and wake after sleep onset (MD = -8.24 minutes) in individuals with sleep or health disturbances, and reduced sleep latency in healthy participants (MD = -2.17 minutes).

Last updated: Aug 30, 2026•0 RCTs•1 Meta-analyses•📖 Read as article →

Evidence Score

Evidence Score53/100
Human RCT☆☆☆☆☆
Meta-analysis★★★☆☆
Mechanism★★★★★
Safety★★★★☆
Confidencelow

Study Evidence

Study 1. The Impact of Milk-Derived Bioactives and Fortified or Fermented Milk Products on Sleep Quality: A Systematic Review and Meta-Analysis.

meta

Yu L, Li S, Kim JE · Nutrition reviews (2026)

Participants: 11
Duration: Varies; longer than 4 weeks showed greater effects
Intervention: Milk-derived bioactives, fortified or fermented milk products (e.g., milk protein, peptides, fortified milk)
Outcome: Sleep efficiency (SEff), wake after sleep onset (WASO), sleep latency (SL)
Effect Size: SMD = 0.45 (95% CI, 0.21-0.70) for sleep efficiency
Population: Participants in randomized controlled trials, including generally healthy individuals and those with sleep or health disturbances

Result: A systematic review and meta-analysis of 11 RCTs found that milk-derived bioactives and fortified or fermented milk products significantly improved sleep efficiency (SMD = 0.45; 95% CI, 0.21-0.70). Subgroup analyses showed greater improvements in sleep efficiency (SMD = 0.52) and wake after sleep onset (MD = -8.24 minutes) in individuals with sleep or health disturbances, and reduced sleep latency in healthy participants (MD = -2.17 minutes).

PubMed: 42664395DOI: 10.1093/nutrit/nuag118

Mechanism Graph

Milk-derived bioactives (e.g., tryptophan, peptides) may influence neurotransmitter synthesis (e.g., serotonin, melatonin)
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Fermented milk products may modulate gut microbiota, affecting the gut-brain axis and sleep regulation
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Fortified milk products may provide micronutrients (e.g., magnesium, zinc) that support sleep pathways
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Result: Improved sleep efficiency and reduced wake after sleep onset

Limitations

  • ⚠Heterogeneity across studies in intervention types, dosages, and participant characteristics
  • ⚠Potential publication bias and limited number of RCTs for subgroup analyses
  • ⚠Cross-sectional studies showed heterogeneous associations, limiting causal inference

Frequently Asked Questions

What is the effect of milk-derived bioactives on sleep efficiency?▼

The meta-analysis found a significant improvement in sleep efficiency with a standardized mean difference of 0.45 (95% CI, 0.21-0.70).

Are milk products more effective in people with sleep problems?▼

Yes, subgroup analysis showed greater improvements in sleep efficiency and wake after sleep onset in individuals with sleep or health disturbances compared to healthy participants.

How long should milk product interventions last to improve sleep?▼

Interventions lasting longer than 4 weeks showed enhanced sleep efficiency (SMD = 0.60) and reduced wake after sleep onset (MD = -10.26 minutes).

Which type of milk-derived intervention is most effective?▼

Milk protein and peptides significantly improved sleep efficiency (SMD = 0.51), while other types did not show significant effects in subgroup analyses.

Products

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References

  1. 1.Yu L, Li S, Kim JE. "The Impact of Milk-Derived Bioactives and Fortified or Fermented Milk Products on Sleep Quality: A Systematic Review and Meta-Analysis.." Nutrition reviews, 2026. PMID: 42664395 DOI: 10.1093/nutrit/nuag118
Disclaimer: This content is for educational purposes only and is not medical advice. Evidence scores reflect the quality and quantity of available research, not clinical recommendations. Always consult a healthcare professional before starting any supplement or intervention.