What Happens to Your Body

1. Loaded With Nutrients

Milk is a good source of vitamins and minerals. It can also help you meet your protein goals.

One glass of whole milk is an excellent source of calcium, supplying more than one-third of your daily needs for building bones and teeth. Calcium is also involved in muscle function, blood vessel contraction, and nerve transmission.

Additional vital nutrients found in milk include:

• Vitamin A: supports a healthy immune system, vision health, human reproduction, organ support, and cell growth
• B vitamins: help with energy metabolism, cell function, and cognitive development
• Vitamin D: supports a healthy immune system, helps with the absorption of calcium and other nutrients, and is essential for muscle and nerve function
• Magnesium: vital for normal muscle function, energy metabolism, and bone and tissue support and development
• Phosphorus: essential for energy metabolism and the formation and protection of bones and teeth
• Potassium: supports muscle function and regulates blood pressure
• Selenium: helps the body create proteins that fight against oxidative stress
• Vitamin K2: important for nutrient absorption, childhood development and growth, fertility, brain function, and bone and dental health
• Zinc: crucial for creating new skin cells, reducing skin inflammation, and fighting off infections

2. Great Source of Quality Protein

Milk is a rich source of protein, containing 8 grams in just 1 cup. Protein is necessary for many essential body functions, including development, growth, cellular repair and function, and immune system health.

Milk is considered a complete protein because it contains enough of all nine essential amino acids (the building blocks of protein) the body needs to function at its best. It also contains two types of protein—casein and whey.

3. Boosts Bone Health

Drinking milk has long been linked to optimal bone health. This is due to its combined nutrient content, which includes calcium, potassium, phosphorus, protein, and vitamin K2.

Adding milk and other dairy products to your diet may also prevent osteoporosis (progressive bone loss) and other bone conditions. Studies have linked milk and dairy consumption to a lowered risk for osteoporosis, especially in older adults.

9. Other Potential Health Benefits

The nutrients in milk are plenty and have lesser-known health benefits. These include:

• Promotes brain health: milk and other dairy products contain glutathione, an antioxidant that can defend against oxidative stress and age-related functional decline
• Improves mood: getting enough vitamin D in your diet could mean more serotonin in the brain
• Reduces risk of chronic disease: milk contains nutrients that research has found to reduce chronic diseases, including high blood pressure and diabetes
• Improves digestive health: milk contains proteins that can calm the digestive system

How Much Milk Do You Need?

According to the U.S. Department of Agriculture (USDA), 90% of Americans are not getting enough dairy. The amount will also be different for people who are pregnant or lactating.

Should You Drink Milk Daily?

Consuming three servings of dairy a day gives you the vitamins, minerals, and protein your body needs for healthy functioning. Low-fat or nonfat milk is a healthy choice.

Who Should Avoid Drinking Milk?

Some people should avoid drinking cow’s milk:

• People who are lactose intolerant may experience stomach cramps, bloating, and diarrhea after consuming dairy
• Those with a milk allergy

Summary

Drinking milk is a healthy option for most people unless they are allergic to it or lactose intolerant. Research suggests milk may support bone and tooth health, weight management, sleep improvement, and cognitive decline. Those with a milk allergy or lactose intolerance may consider switching to plant-based milk alternatives.

FAQs

Q: What are the benefits of drinking milk?
A: Milk is a great source of protein, vitamins, and minerals that support bone and tooth health, weight management, sleep improvement, and cognitive decline.

Q: Who should avoid drinking milk?
A: People who are lactose intolerant or have a milk allergy should avoid drinking milk.

Q: How much milk do you need?
A: The amount of milk you need varies depending on age, sex, height, weight, and physical activity levels. The USDA recommends 3 cups of dairy daily.

Q: Is raw milk safe?
A: No, raw milk is not safe because it can transmit dangerous viruses and bacteria. Pasteurizing milk kills these pathogens.