- Milk fat globule membrane (MFGM) has been shown to provide a wide range of physical and mental benefits to individuals ranging from infancy to older adulthood.
- In a recent study, young adults who supplemented strength training with the consumption of MFGM had improved physical strength and power compared to the placebo group.
- Sphingomyelin, a major component of the MFGM, may help improve the neuromuscular junction where neurons and muscle fibers meet.
The milk fat globule membrane (MFGM) is a three-layered membrane surrounding large lipid droplets in milk. It is a rich source of phospholipids including sphingomyelin, a main component of the myelin sheath on the axons of neurons. The myelin sheath acts as a protective barrier around the axon and allows signals to be sent between neurons. Therefore, the MFGM and sphingomyelin are critical for cell signaling and neurodevelopment [1].
MFGM has been extensively studied for its wide range of physical and mental benefits to individuals ranging from infancy to older adulthood. It is often added to infant formula to support neurodevelopment and the development of the immune system. In older adults who suffer from mild cognitive impairment, consumption of whey protein supplemented with MFGM has been shown to improve cognitive function.
Regarding its physical benefits, one study showed that dietary supplementation with MFGM combined with exercise significantly improved the muscle mass and strength of aging male mice [2].
In a new study published in the Journal of the International Society of Sports Nutrition, researchers at Meiji Co., Ltd., a Japanese food company, found that young adults who consume MFGM while strength training are stronger and have more muscle power than the placebo group [3].
In this 4-week randomized, double-blind, placebo-controlled trial, young adults aged 20-49 consumed either MFGM or a placebo powder and participated in an exercise training program 3 days/week. The MFGM was derived from whey protein concentrate and contained 160 mg of sphingomyelin, while the placebo was made from whey protein isolate and maltodextrin.
The exercise program consisted of the following: leg presses, chest presses, countermovement jumps, step-ups, and sit-ups. At the end of the 4 weeks, the researchers measured the participants’ body composition and tested their physical strength [3].
There were no significant differences in body weight or lean body mass after the 4-week intervention. However, participants who consumed MFGM had significantly improved muscle strength compared with the placebo group. Ingestion of the MFGM led to about a 4% improvement in participants’ knee and leg extension strength. These results are consistent with previous studies that have shown that aerobic exercise supplemented with MFGM consumption leads to improved leg extension strength [4]. The MFGM group also had significantly improved muscular power when performing knee extensions and sit-ups.
Although the exercise program improved the participants’ agility, there was no significant difference between the MFGM and placebo groups [3]. This result is inconsistent with previous studies which have shown that consumption of MFGM combined with light exercise in an elderly Japanese population improves agility [5]. The researchers hypothesize that the fast-twitch muscle fibers in elderly adults are more sensitive to the effects of MFGM.
Together, these data suggest that consumption of MFGM while strength training improves young adults’ muscular strength and power; however, the molecular mechanism is still unclear. Previous studies conducted in mice have shown that consuming MFGM and sphingomyelin combined with strength training activates genes that are critical for the neuromuscular junction as well as skeletal muscle development and regeneration [2]. Additional studies are needed to confirm whether this is also true in humans.
The present study was only 4 weeks, but it would be interesting to determine the long-term effects of MFGM combined with strength training on muscle strength and agility.
MFGM is not yet a common ingredient in commercial whey protein powders, but the authors note that they feel encouraged that MFGM supplementation can help improve physical strength in individuals. They note, “Maintaining or enhancing physical strength in adults of all ages, not only elderly individuals but also young adults, is important to improve quality of life.” [3]
References
- Pan J, Chen M, Li N, Han R, Yang Y, Zheng N, et al. Bioactive functions of lipids in the milk fat globule membrane: A comprehensive review. Foods. 2023 Oct 12;12(20).
- Haramizu S, Mori T, Yano M, Ota N, Hashizume K, Otsuka A, et al. Habitual exercise plus dietary supplementation with milk fat globule membrane improves muscle function deficits via neuromuscular development in senescence-accelerated mice. Springerplus. 2014;3:339.
- Nakayama K, Ito K, Minegishi Y, Ota N, Ebihara S, Sanbongi C. Effects of milk fat globule membrane ingestion with exercise on physical strength in healthy young adults: A randomized double-blind, placebo-controlled trial. J Int Soc Sports Nutr. 2025 Dec;22(1):2535372.
- Soga S, Ota N, Shimotoyodome A. Dietary milk fat globule membrane supplementation combined with regular exercise improves skeletal muscle strength in healthy adults: A randomized double-blind, placebo-controlled, crossover trial. Nutrition Journal. 2015 2015/08/25;14(1):85.
- Yoshinaka Y, Soga S, Ota N, Yokoyama K, Yamada Y, Kimura M. Light rhythmic exercise with dietary milk fat globule membrane improves physical fitness in an elderly Japanese population: A double-blind randomized placebo-controlled trial. Bioscience, Biotechnology, and Biochemistry. 2018;82(4):677-82.
— Courtesy of SPLASH! Milk Science Update: A Publication of the International Milk Genomics Consortium