Since the moment we’re born, we are told that drinking milk every day is an essential part of a healthy life—but should adults drink milk? While studies show that this remains to be true for kids who don’t have adverse reactions to it, how much milk a grown adult should be drinking on a daily basis—if any at all—is up for debate.
Milk’s nutritional profile boasts considerable main-character energy—especially for women as they look at compromised bone density over the age of 40—but if you have been finding reasons to swear it off (e.g. digestive issues), there are other ways to get your needed calcium sans an upset stomach.
“Milk has or had a reputation that it would maintain our bone strength, but we can get those vitamins and minerals from other food sources,” says Sara Langnas, RD, a Los Angeles–based registered dietitian. “Taking a multivitamin also helps provide the nutrients we need to help maintain our health. We can get our calcium from dark leafy greens and legumes, which I find provides more nutrition to sustain our immune system and strength.”
With that in mind, see everything you need to know about milk below. From the benefits, the downsides, and the milk alternatives, we’ve got you covered.
The Benefits
Milk has many benefits for our bodies and overall health. “Daily consumption of milk provides essential nutrients like calcium, vitamin D and proteins that are crucial for bone health,” explains Vedika Premani, clinical dietitian at Sir H.N. Reliance Foundation Hospital in Mumbai. “It also supports muscle function and boosts the immune system while the presence of phosphorus aids in energy metabolism.”
Langnas agrees and says that a whole glass (which equates to 8 oz.) gives you the most benefits for our bone development. “Our bones [and teeth] are constantly remodeling. These nutrients help prevent our bones from getting brittle and prevent risk of fractures or osteoporosis. Milk is also a great source of protein and complex carbohydrates, which can help balance your meal or quick post-endurance workout drink if you don’t have anything else.”
As an added bonus, milk’s unique combination of nutrients can also contribute to healthy skin by promoting hydration So if you have a tolerance for drinking milk, a glass a day could be an easy way to get enough calcium.
The Downsides
Langnas says that milk is one of the most common allergens, so it can cause digestive issues and discomfort for some. A study done in 2017 shows that 65 to 70 percent of the world’s adult population have some intolerance to cow’s milk. But this is still dependent on each person. “Everyone’s body tolerates certain foods differently,” she says. “It is always important to listen and be aware of what your body is telling you.”