Is Dairy Milk Good for You?

Milk has long worn a bit of a health halo — but can it really be that good for us? In many ways, the answer to that question is yes. Milk checks enough boxes to qualify as a true nutritional powerhouse.

But for all its benefits, milk also comes with a few cautionary notes, especially if you consume a lot of it or have difficulty digesting it.

We asked registered dietitian Julia Zumpano, RD, LD, to explain how milk fits into a healthy diet.

How healthy is milk?

Milk has 18 of 22 essential nutrients your body needs, making it a simple and efficient way to get a long list of vitamins and minerals. It’s especially rich in calcium and protein, which are both critical elements of a healthy diet.

“Calcium and protein are the main sources of nutrition that we get from milk and other dairy products,” says Zumpano. “But milk also includes other vitamins and nutrients that benefit your body — and that’s true whether it’s whole milk, low-fat milk or skim milk.”

Dairy milk is a good source of magnesium and vitamin A, too. Both qualify as “shortfall nutrients” — or nutrients most people don’t get enough of. (Calcium is another shortfall nutrient, by the way.)

Milk of all varieties is also naturally a good source of:

• Phosphorus
• Potassium
• Vitamin B12
• Vitamin K2
• Zinc

Plus, most milk is fortified with vitamin D, which helps your body better absorb calcium.

Bottom line? “All of that helps explain why dietary guidelines typically recommend getting three servings of dairy products per day,” reports Zumpano.

Is organic milk better for you?

In some ways, yes. Organic milk comes from cows that aren’t treated with antibiotics or growth hormones, two additives that may cause issues. (More on that later.)

Cows that produce “organic milk” must also spend at least 30% of their time at pasture. Grass-fed cows are thought to make milk that’s higher in omega-3 fatty acids, which support heart, brain and eye health, as well as your digestive and immune systems.

“There are some extra benefits to organic milk,” says Zumpano.

But both organic and regular milk bring similar nutritional value to the table.

Benefits of dairy milk

So, what do the vitamins and nutrients in milk actually do for you? Here are some of the health benefits linked to drinking dairy milk.

Stronger bones and teeth

Milk is a top-notch source of calcium, which serves as a building material for your skeleton. This nutrient helps keep your bones and teeth strong, solid and able to stand up to life’s many demands.

As you age, heartier bones can also help you fend off osteoporosis (loss of bone mass) and lower your risk of fractures.

One glass of milk provides roughly 25% of the calcium that you need per day. That’s important because your body can’t make calcium on its own. It must get the mineral through what you consume.

And while calcium gets most of the attention when it comes to bone health, other nutrients — including vitamin K2 and vitamin D — play a role, too. “Milk is also a good source of those,” notes Zumpano.

Muscle growth and repair

Looking for a good post-workout drink? Maybe you should consider milk for a protein boost.

That’s because when you work out, your muscles tend to get tiny tears. Protein helps fix those tears and rebuild muscles so they become stronger — and milk happens to be an excellent source of protein.

Milk offers 8 grams of protein per cup. Even better, the drink is considered a complete protein, meaning it contains all nine essential amino acids your body can’t produce on its own.

“Milk can be a great recovery drink because it gives your muscles protein to rebuild and carbs to restore energy,” shares Zumpano. “It also helps rehydrate your body so you can bounce back faster after exercise.”

Diabetes management

Some studies show that regularly drinking milk can help manage diabetes, with the greatest benefit coming from low-fat dairy (specifically yogurt).

Zumpano says milk is more beneficial than other carb sources, like refined bread or rice.

“Getting your carbs from low-fat milk or yogurt can be beneficial because the protein can slow down the rate of your blood sugar increase compared to a carb with little or no protein,” she explains.

Childhood development

Little kiddos have big nutritional needs, and milk is so full of nutrients that it’s considered an important part of an early childhood diet.

“We encourage milk drinking for young, growing children as they’re transitioning away from breast milk or formula,” says Zumpano. “It’s a foundational beverage for kids because it meets so many of their nutrient needs.”

Are there negatives to drinking milk?

Milk doesn’t always sit well with people once it hits the belly. In fact, it’s estimated that about 65% of the world’s population may be lactose intolerant, meaning they can’t fully digest the sugar (lactose) in dairy.

Many people who have trouble digesting milk can tolerate some dairy, but not large quantities.

“Keep in mind how much you’re consuming,” suggests Zumpano. “A lot of times, if you have symptoms or side effects, you’ll see that they become more severe as you drink more milk. So, try to limit how much you drink to find out what your personal threshold is.”

Milk consumption, especially in large quantities, also raises the following concerns:

• Heart disease: Whole milk and 2% milk are higher in saturated fat. Consuming a lot of saturated fat can increase heart disease risk. However, some studies investigating the effect of dairy fats on cardiovascular disease found no correlation.
• Weight management: Calories can add up quickly when drinking whole milk or 2% milk. “If you’re watching your weight, that’s something to be aware of,” cautions Zumpano.
• Increased cancer risk: High milk consumption has been associated with an increased risk of cancer due to fat content and synthetic growth hormones given to dairy herds. But overall, researchers say the data is inconclusive.
• Skin issues: Dairy can sometimes trigger acne flare-ups. “Many people who deal with chronic acne find that when they reduce their milk and dairy intake, their skin improves,” says Zumpano.
• Hip fracture risk: While milk is often connected to improved bone strength, some research suggests that increasing milk intake brings an increased risk of a hip fracture. But study results have been mixed.

If you have concerns about dairy or your body doesn’t respond well to it, you can cut it from your diet, says Zumpano. You can get the different vitamins and minerals found in dairy from an assortment of other foods to meet your nutritional needs.

Final thoughts

Milk can be a nutritious part of a healthy diet because it provides protein, calcium and many essential vitamins and minerals your body needs. Drinking it can boost your bones, muscles and overall health.

But just because milk is healthy doesn’t mean you should be drinking it at every meal. Plus, there are other ways to get the nutrients found in milk.

“It’s all about doing what works best for your body,” concludes Zumpano. “Milk can absolutely have a place in a healthy diet, but — even with all of the potential benefits — it’s still something that should be used in moderation.”