Milk has long been considered a dietary staple. Whether it belongs in your diet, however, depends on your individual health needs and how your body tolerates dairy. For many people, milk can be a convenient source of important nutrients. For others, it may cause digestive discomfort or need to be avoided altogether.

To help break it down, Laura E. Wargo, RD, a registered dietitian at Northwestern Medicine, shares her insights on milk and health.

What Nutrients Does Milk Provide?

Milk contains several key nutrients that play important roles in overall health:

• Protein, which supports muscle growth and repair, immune function, weight management and blood sugar management
• Calcium, which helps build and maintain strong bones and teeth and supports muscle and blood vessel function 
• Vitamin D, which is added to most U.S. cow’s milk through fortification, helps the body absorb calcium and supports immune function and cell health 
• Other nutrients include B vitamins, phosphorus, vitamin A, zinc and selenium 

Together, these nutrients make milk a concentrated source of several essential vitamins and minerals.

Milk and Bone Health

Milk helps support bone health, largely due to its calcium and vitamin D content. Research suggests that exercise combined with protein supplementation, particularly milk, may be associated with favorable bone health in older adults. More long-term studies are needed to confirm these effects.

While milk is not required for optimal bone health, it is one of the most practical and widely available dietary sources of calcium.

Whole, Low-Fat or Skim: Does It Matter?

Traditionally, low-fat dairy has been recommended due to its lower saturated fat content. However, more recent research suggests the relationship between dairy fat and heart health is more complex than once thought.

Some studies have found that total dairy intake, including milk, is associated with a modestly lower risk of high blood pressure, coronary heart disease and stroke. However, there is no consistent evidence that higher-fat dairy is associated with an increased risk of cardiovascular disease. 

“For most people, both low-fat and whole milk can fit into a healthy eating pattern,” says Wargo. “The best choice depends on your health goals, calorie needs and overall diet quality.”

Cow’s Milk vs. Plant-Based Milks

Cow’s milk differs nutritionally from many plant-based milk alternatives, and nutrient content can vary by product and brand. Reading nutrition labels and ingredient lists can help you choose an option that meets your needs.

• Protein: Cow’s milk provides about 8 grams per cup, while most plant-based milks provide 1 to 3 grams per cup (soy and pea protein milks are closer to cow’s milk).
• Carbohydrates: Cow’s milk contains about 12 grams per cup; oat milk tends to have the most (14 to 20 grams), while almond milk is typically much lower (1 to 3 grams).
• Calcium and vitamin D: Some plant-based milks are fortified with calcium and vitamin D, but amounts depend on the brand.

Lactose Intolerance vs. Milk Allergy

It is important to understand the difference between a milk allergy and lactose intolerance:

• A milk protein allergy triggers an immune response and can be severe. It most often begins in infancy or childhood. Even small amounts of milk can trigger symptoms, such as hives, swelling, vomiting, wheezing or, in severe cases, anaphylaxis, which is life-threatening. People with a milk allergy must completely avoid milk and foods containing milk proteins.
• Lactose intolerance occurs when the body does not produce enough lactase, the enzyme needed to digest lactose (the natural sugar found in milk). Symptoms can include bloating, gas or diarrhea.

Because these conditions are different, dietary needs differ as well. Some people with lactose intolerance may be able to tolerate small amounts of dairy, lactose‑free milk or certain dairy foods like yogurt or hard cheeses. People with a milk protein allergy need to avoid all milk‑based products.

If you’re unsure which condition you may have, or your symptoms are severe or ongoing, talk with your doctor for an accurate diagnosis and personalized dietary guidance.

Who May Benefit From Drinking Milk?

Milk can be part of a healthy diet because it is rich in high-quality protein, vitamins and minerals. It may be especially helpful for:

• People at risk for osteoporosis
• Those who need a convenient source of protein 
• Those who tolerate dairy without digestive symptoms 

Who May Want To Avoid or Limit Milk?

Milk may not be appropriate for:

• People with a milk protein allergy 
• Those with lactose intolerance or sensitivity 
• People who choose to avoid dairy for ethical, environmental or personal reasons

How To Meet Nutrient Needs Without Milk

If you do not drink milk, you can still meet your nutrient needs through other foods. Calcium-rich options include:

• Calcium-fortified orange juice or cereals 
• Tofu made with calcium sulfate
• Canned salmon with bones 
• Almonds 
• Dried figs
• Broccoli, kale and collard greens

Vitamin D may be harder to obtain from food alone. Some people may benefit from supplements, but it’s best to talk with your doctor before starting one.

Finding What Works Best for You

Milk can be a nutrient-rich part of a healthy diet for many people, providing protein, calcium and vitamin D. However, it is not necessary for everyone, and some people may need to avoid it due to allergies, intolerance or personal preference.