Is Milk Bad for You? Here's What the Research Says

Pros and Cons of Drinking Cow’s Milk
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.
Appetite control
Drinking milk hasn’t been linked to weight gain or obesity, and it may help curb appetite. A 2013 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 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 2016 study. It also reduces the risk of childhood fractures.
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.
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.
Dairy provides almost 50 percent of the calcium in a typical American diet.
Most milk has added vitamin D. A cup of fortified milk contains about 15 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.
Children may grow out of a milk allergy. Adults can also develop a milk allergy.
Bone fractures
Drinking three or more glasses of milk a day may increase the risk of bone fractures in women.
Research found that this may be due to a sugar called D-galactose in milk. However, the study did explain that further research is needed before dietary recommendations are made.
Another study showed that bone fractures in older adults due to osteoporosis are highest in areas that consume more dairy, animal protein, and calcium.
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 2015 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.
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 and the effects of antibiotics and artificial hormones given to dairy cows.
It’s best to choose organic milk from cows that are free of growth hormones. Milk alternatives can also be part of a healthy, balanced diet.
Last medically reviewed on May 11, 2020
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Rozenberg S, et al. (2015). Effects of dairy products consumption on health: Benefits and beliefs a commentary from the Belgian Bone Club and the European Society for Clinical and Economic Aspects of Osteoporosis, Osteoarthritis, and Musculoskeletal Diseases. https://link.springer.com/article/10.1007/s00223-015-0062-x