Cow’s milk can provide protein, calcium, and vitamins B-12 and A, among other benefits. It can be a nutritious part of a varied diet.
Cow’s milk is a daily staple for many people and has been for millennia. While it’s still a popular food, recent studies suggest milk may have harmful effects on the body. Other research, however, points out the health benefits of dairy.
So, what’s the truth? Read on to learn about the pros and cons of milk, as well as some alternatives you may want to consider if you can’t tolerate milk or choose not to drink it.
Nutrients in milk
Milk is considered a whole food. It provides 18 out of 22 essential nutrients.
Nutrient | Amount per 1 cup (244 grams) of whole milkTrusted Source | Percentage of recommended daily amount (RDA) |
Calcium | 276 mg | 28% |
Folate | 12 mcg | 3% |
Magnesium | 24 mg | 7% |
Phosphorus | 205 mg | 29% |
Potassium | 322 mg | 9% |
Vitamin A | 112 mcg | 12.5% |
Vitamin B-12 | 1.10 mcg | 46% |
Zinc | 0.90 mg | 11% |
Protein | 7–8 grams (casein and whey) | 16% |
Milk also provides:
iron
selenium
vitamin B-6
vitamin E
vitamin K
niacin
thiamin
riboflavin
Fat content varies. Whole milk contains more fat than other types:
saturated fats: 4.5 grams
unsaturated fats: 1.9 grams
cholesterol: 24 milligrams (mg)
Benefits of milk
Appetite control
Drinking milk hasn’t been linked to weight gain or obesity, and it may help curb appetite. An older study of 49 people showed that dairy helped people feel fuller and reduced how much fat they ate overall.
Some studies have shown that full fat dairy intake is not associated with lower body weight. And some have shown that dairy intake, in general, may prevent weight gain.
Bone development
Milk may help improve weight and bone density in children, according to a 2015 study. It also reduces the risk of childhood fractures.
Older research shows that pregnant women who ate a healthy diet that included plenty of dairy- and calcium-rich foods had children with better bone growth and mass, compared with women who followed less healthy diets.
Milk also provides proteins that are necessary to build and maintain healthy bones, teeth, and muscle. A cup of milk provides around 7 to 8 grams of casein and whey proteins.
Bone and dental health
A cup of milk contains almost 30 percent of the daily requirement of calcium for adults. Milk also contains potassium and magnesium. These minerals are important for healthy bones and teeth.
Most milk has added vitamin D. A cup of fortified milk contains about 21 percent of the recommended daily amount. Vitamin D is an important vitamin that plays many roles in the body, including promoting calcium absorption and bone mineralization.
Diabetes prevention
Type 2 diabetes is a disease characterized by high blood sugar levels. Diabetes can increase your risk for:
heart disease
stroke
kidney disease
A 2020 published review concluded that the type of fat in dairy products, including milk, plays a beneficial role in preventing type 2 diabetes in adults. This may be because milk proteins improve your blood sugar balance.
Heart health
Milk fat may help raise levels of HDL (good) cholesterol. Having healthy HDL cholesterol levels may prevent heart disease and stroke.
Additionally, milk is a good source of potassium. This mineral helps regulate blood pressure.
Pastured or grass-fed cows make milk with more omega-3 fatty acids and conjugated linoleic acid. These fats help protect heart and blood vessel health.
Negative side effects of milk
Acne
A 2016 study found that teenagers with acne drank higher amounts of low fat or skim milk. Low fat dairy may also trigger adult acne.
Other studies have linked acne to skim and low fat milk. This may be due to milk’s influence on certain hormones, including insulin and insulin-like growth factor-1 (IGF-1).
More research is needed to explore the diet-acne connection.
Other skin conditions
Some foods may worsen eczema, including milk and dairy, according to a clinical review.
However, a 2018 study found that pregnant and breastfeeding women who added a probiotic to their diet reduced their child’s risk for eczema and other food-related allergic reactions.
Dairy may also be a trigger food for some adults with rosacea. On the other hand, a recent study suggests that dairy may actually have a positive effect on rosacea.
Allergies
Up to 7.5 percent of children have a milk allergy, estimate some experts. It can cause skin reactions, such as eczema, and gut symptoms, such as:
colic
constipation
diarrhea
Other serious reactions include:
anaphylaxis
wheezing
difficulty breathing
bloody stool
Children may grow out of a milk allergy. Adults can also develop a milk allergy.
Cancers
Excess calcium from milk and other foods may increase the risk of prostate cancer. Milk sugars may be linked to a slightly higher risk of ovarian cancer.
Lactose intolerance
Cow’s milk has a higher amount of lactose than milk from other animals. A 2017 review estimates 65 to 70 percent of the world’s population has some form of lactose intolerance.
Most people with this condition can safely add small amounts of dairy to their diet.
Alternatives to milk
Cow’s milk alternatives for infants and toddlers with milk protein allergies include:
Type | Pros | Cons |
Breastfeeding | Best source of nutrition | Not all women can breastfeed |
Hypoallergenic formulas | Produced with enzymes to break down milk proteins | Processing may damage other nutrients |
Amino acid formulas | Least likely to cause an allergic reaction | Processing may damage other nutrients |
Soy-based formulas | Fortified to be nutritionally complete | Some may develop an allergy to soy |
Plant and nut-based milks are suitable for individuals who are lactose intolerant or vegan include:
Type | Pros | Cons |
Soy milk | Contains similar amount of proteins; half the carbs and fats of whole milk | Some people may not like the flavor or texture |
Almond milk | Low fat; high calcium (if enriched); high vitamin E | Low protein; contains phytic acid (hinders mineral absorption) |
Coconut milk | Low calories and carbs; half the fat | No protein; high saturated fats |
Oat milk | Lower in fat; high fiber | High carbs; low protein |
Cashew milk | Low calories and fat | Low protein; fewer nutrients |
Hemp milk | Low calories and carbs; high essential fatty acids | Low protein (though more than other plant-based milks) |
Rice milk | Low fat | Low protein and nutrients; high carbs |
Quinoa milk | Low fat, calories, and carbs | Low protein |
The takeaway
Milk is naturally packed with essential nutrients in a convenient and accessible form. Drinking milk is particularly important for children. It may help you and your child maintain good health.
Milk nutrition varies. Milk from grass-fed or pastured cows provides more beneficial fats and higher amounts of some vitamins.
More research is needed on the amount of milk that’s most beneficial.