Should You Drink Milk Daily?
Milk is one of those things people seem to have strong opinions about. Some swear by a daily glass, others haven’t touched it since childhood. So what’s the actual deal? Is drinking milk every day good for you, or are you better off skipping it? We asked what the research says and what nutritionists typically recommend.
First off, milk is packed with nutrients. It’s a solid source of calcium, vitamin D, protein, potassium, and vitamin B12. That makes it great for bone health, especially for kids, teens, and older adults. One 8-ounce glass of cow’s milk has about 30 percent of your daily calcium needs. If you’re not getting calcium from other foods like leafy greens or fortified products, milk can help fill that gap.
It also helps with muscle repair and energy levels. Thanks to its protein content, about 8 grams per cup, milk can be a useful addition after workouts or as part of a balanced breakfast. The natural sugars in milk, called lactose, also give you a gentle energy boost without the crash that comes from ultra-processed snacks.
But here’s where it gets tricky. Not everyone’s body loves milk. Around 30 to 50 million Americans are lactose intolerant, which means drinking milk can cause bloating, cramps, or digestive issues. If you’re in that group, daily milk is probably not going to make you feel your best.
Then there’s the question of fat. Whole milk has saturated fat, which used to be considered a heart-health red flag. These days, research is a bit more nuanced. Some studies show that full-fat dairy doesn’t necessarily increase your risk of heart disease when eaten in moderation. Still, if you’re watching your cholesterol or calories, low-fat or skim milk might be a better fit.
What about plant-based milks? Almond, oat, soy, and others can be good alternatives, especially if they’re fortified with calcium and vitamin D. Just check the labels. Some are loaded with added sugars or have way less protein than cow’s milk.
So should you drink milk every day? Most nutritionists say it’s fine if your body handles it well and you enjoy it. One to two servings a day is considered reasonable. If you’re getting the same nutrients from other sources, like leafy greens, beans, tofu, or fortified foods — you’re not missing anything by skipping milk altogether.
The bottom line: Milk can be part of a healthy diet, but it’s not essential for everyone. Listen to your body, check your labels, and go with what makes you feel good. Whether it’s cow’s milk, oat milk, or no milk at all, your bones (and your stomach) will thank you.
