Milk is a nutritious beverage that has been part of the human diet for thousands of years. Drinking milk regularly provides protein, calcium, vitamins, and other important nutrients. However, some people wonder if drinking milk every day is healthy or if it could lead to negative effects. This article explores what happens if you drink milk every day.
The Nutritional Content of Milk
Milk contains a mix of protein, fat, carbohydrates, vitamins and minerals. The nutritional profile of milk can vary depending on the type of milk and how it was produced. Here is an overview of the main nutrients found in one cup (240ml) of whole milk:
| Nutrient | Amount |
|---|---|
| Calories | 146 |
| Protein | 8g |
| Fat | 8g |
| Carbohydrates | 12g |
| Calcium | 276mg |
| Potassium | 322mg |
| Vitamin D | 124IU |
| Vitamin A | 395IU |
| Vitamin B12 | 0.9mcg |
As you can see, milk contains high amounts of protein, calcium, vitamin D, vitamin A, vitamin B12, potassium and other nutrients. Drinking milk every day can help you meet daily intake recommendations for these important nutrients.
Benefits of Calcium and Vitamin D
Two of the biggest nutritional benefits of drinking milk are calcium and vitamin D. Milk is one of the best dietary sources of calcium, providing around 27% of the recommended daily value per cup. Calcium is essential for building and maintaining strong bones and teeth. It also supports muscle and nerve function.
Milk is fortified with vitamin D, the “sunshine vitamin” that helps your body absorb calcium. Vitamin D also has roles in immune function, cell growth and reducing inflammation. Many people don’t get enough calcium or vitamin D, so drinking milk daily can help fill those nutritional gaps.
High Quality Protein
Milk contains high quality protein, meaning it provides all of the essential amino acids your body needs from food. The protein in milk has a stellar PDCAAS (Protein Digestibility Corrected Amino Acid Score) of 1.00. This is the highest score a protein can achieve.
Consuming enough protein is important for building and repairing muscles and tissues, helping you feel full and satisfied, and supporting healthy aging. Drinking milk provides an excellent source of protein.
Health Benefits of Drinking Milk
Research shows that drinking milk regularly provides several health benefits beyond basic nutrition.
Stronger Bones and Teeth
As mentioned earlier, milk is rich in calcium and vitamin D – two nutrients vital for bone health. Numerous studies have linked milk consumption with improved bone mineral density and a lower risk of fractures, especially in older adults. A review of 10 studies found that milk drinkers had higher bone mineral density and bone strength compared to those who avoided milk.
Lower Blood Pressure
Emerging research suggests that drinking low-fat and fat-free dairy products like milk may help reduce blood pressure. In one study, adults who consumed the most low-fat dairy foods were 15% less likely to have high blood pressure. The blood pressure lowering effects are thought to be related to milk’s calcium, potassium, magnesium and protein.
Lower Risk of Type 2 Diabetes
Several studies have found that consuming dairy products like milk and yogurt is linked to a decreased risk of developing type 2 diabetes. One review of 17 studies showed that higher dairy intake reduced the risk of type 2 diabetes by 4% overall.
Improved Physical Performance
Milk has long been promoted as an effective post-workout beverage to help rebuild muscles and rehydrate. The protein in milk helps rebuild and repair muscle tissue while the fluids replace what’s lost through sweat. Research suggests that milk is just as good as specialty sports drinks for exercise recovery.
Weight Management
Despite being high in calories and fat, studies show that milk may support weight control and fat loss. The protein and nutrients in milk help you feel full. One study found that women who consumed milk, yogurt or cheese daily were less likely to gain weight over time.
Potential Downsides of Drinking Milk Daily
While milk has impressive health benefits, there are some potential downsides to consider if you drink very large amounts of milk or are sensitive to lactose:
Weight Gain
Although research shows milk can aid weight loss, drinking very large amounts may have the opposite effect. An 8-ounce (240-ml) glass of whole milk contains around 150 calories. Drinking four or more glasses per day could lead to weight gain over time, especially if you don’t reduce calories elsewhere.
Digestive Issues in Lactose Intolerant People
Around 65% of people have difficulty digesting lactose, the natural sugar in milk, due to lactose intolerance. For them, drinking milk regularly may cause bloating, gas, cramping and diarrhea. However, drinking lactose-free milk or taking lactase enzyme drops or supplements allows most lactose intolerant people to enjoy milk.
Increased Prostate Cancer Risk in Men
Some research shows men who consume large amounts of milk and dairy have an increased risk of prostate cancer. One study of nearly 3,000 men found those consuming over 2,000 mg of calcium daily from dairy foods were 30% more likely to develop fatal prostate cancer.
Acne and Skin Issues
Milk naturally contains hormones and bioactive molecules that may stimulate oil production. Some research indicates a possible link between milk consumption and acne, especially in teenagers. However, the evidence is mixed and more studies are needed.
Who Should Limit Milk Intake
While milk is healthy for most people, some individuals may want to limit their intake:
- People with lactose intolerance – Can drink lactose-free milk or take lactase supplements
- Men concerned about prostate cancer risk – Limit milk to 1-2 servings per day
- People trying to lose weight – Stick to 1-2 servings of low-fat milk per day
- Teenagers with acne – Try limiting milk temporarily to see if symptoms improve
- People with milk allergies – Should avoid milk entirely
Is Drinking Milk Every Day Healthy?
For most people, drinking milk every day as part of a balanced diet provides valuable short-term and long-term health benefits. It provides a powerhouse of nutrition, including protein, calcium, vitamins and minerals.
Research shows lifelong milk consumption strengthens bones and teeth, lowers blood pressure and diabetes risk, aids muscle recovery after exercise and supports weight control. The key is sticking to recommended portions of low-fat or fat-free milk, about 1-2 servings per day.
Some people may need to limit milk due to lactose intolerance, potential prostate cancer risk or dietary preferences. But for most individuals, drinking milk regularly is a smart dietary choice.
How Much Milk Per Day is Healthy?
The Dietary Guidelines for Americans recommend 3 servings of low-fat or fat-free dairy foods daily for adults and teens over 9 years old. This includes milk, yogurt, cheese and fortified soy milk. One serving equals:
- 1 cup (240ml) of milk or yogurt
- 1.5 ounces (45g) of natural cheese
- 2 ounces (60g) of processed cheese
Most experts consider 1-2 servings of dairy to be a moderate, healthy amount for most adults. Older women are advised to consume 3 servings daily to help prevent bone loss. Children 2-8 years old are advised to drink 2 servings of low-fat milk or yogurt each day.
Here’s a summary of the recommended daily milk intake by age:
| Age | Recommended Milk Servings Per Day |
|---|---|
| Toddlers 12-24 months | 2 cups whole milk |
| Children 2-8 years | 2 cups low-fat milk |
| Children 9-18 years | 3 cups low-fat or fat-free milk |
| Adults | 3 cups low-fat or fat-free milk |
| Pregnant or breastfeeding women | 3 cups low-fat or fat-free milk |
| Women over 50 | 3 cups low-fat or fat-free milk |
Most healthy adults can safely consume 1-2 glasses of milk per day as part of a balanced diet. Older women, pregnant women and children may benefit from higher intakes.
Potential Risks of Excessive Milk Drinking
Drinking more than 3 cups of milk daily may carry some health risks. Here is an overview of the potential issues with excessive milk intake:
Weight Gain
Milk is high in calories with around 146 calories per cup (240ml). Drinking very large amounts can add extra calories and lead to weight gain over time, especially if you don’t cut back on other foods. Experts recommend no more than 2-3 cups of milk daily.
Nutrient Imbalances
Milk is not a balanced meal by itself. Drinking milk exclusively or in very high amounts can create nutritional imbalances as other foods are crowded out of the diet. Variety and moderation are key for a healthy diet.
Reduced Dietary Diversity
If large amounts of daily calories come from milk, it can be challenging to also eat a diet filled with vegetables, fruits, whole grains, beans, lentils, healthy fats and lean proteins. Prioritize dietary diversity.
Blood Sugar Spikes
Milk contains lactose, a natural sugar. Drinking very large amounts may spike blood sugar levels. Those with diabetes or prediabetes should be cautious with high milk intake.
Gas and Digestive Issues
Consuming large quantities can lead to gas, bloating, cramps and diarrhea in lactose intolerant individuals. Stick to smaller portions or lactose-free milk if you have difficulty digesting dairy.
Increased Cancer Risk in Men
High milk and calcium intake has been associated with an increased risk of prostate cancer in some studies. Men should limit milk to 1-2 servings daily.
Overall, there is little evidence of harm for healthy adults drinking 1-3 cups of milk daily as recommended. But routinely exceeding 3 servings may provide more calories, saturated fat and nutrients like calcium than is beneficial long-term.
Tips for Incorporating Milk
Here are some simple tips for getting your 1-2 daily servings of nutritious milk:
- Enjoy a glass with breakfast
- Pour it on whole grain cereal or oatmeal
- Use it in smoothies or protein shakes
- Pair it with cookies or other baked goods
- Add it to coffee, tea or hot chocolate
- Use it when making scrambled eggs
- Add it to soups, sauces or mashed potatoes
- Have a cup as an afternoon snack
choosing low-fat or fat-free varieties and sticking to 1-2 servings per day is recommended for most healthy adults and kids over 2 years old.
Should You Drink Milk Every Day?
Here is a summary of the main points on whether or not it’s healthy to drink milk every day:
- Milk provides protein, calcium, vitamins and other important nutrients. Drinking milk can benefit bone health, blood pressure, weight control, diabetes risk and exercise performance.
- The Dietary Guidelines recommend 3 servings of low-fat dairy daily for adults and children over 9 years old. Pregnant women, women over 50 and young children need 3 daily servings.
- Most experts recommend 1-2 glasses of low-fat or fat-free milk per day as part of a healthy diet for adults. Children 2-8 years old need 2 cups daily.
- Too much milk may cause weight gain, nutrient imbalances, blood sugar spikes and prostate issues in men. Limit to no more than 3 cups per day.
- People with lactose intolerance can choose lactose-free milk or take lactase supplements to enjoy dairy. Those with milk allergies should avoid it.
For the majority of healthy people without allergies or intolerances, drinking 1-2 glasses of milk every day can fit into a nutritious, balanced diet. Milk provides a convenient source of protein and important vitamins and minerals. However, variety and moderation remain key for optimal health.
