What Happens to Your Body When You Drink Milk Every Day

Milk (and dairy in general) gets the blame for a lot of unwanted health outcomes. We're sure you've heard that dairy causes acne, increases inflammation and can even be the reason you're not losing weight. Spoiler: For those who aren't lactose-intolerant or allergic to dairy, research doesn't back up those claims. In fact, there are actually some impressive benefits that come with drinking a nutritious glass of milk. But what exactly happens to your body when you drink milk every day? We dug into the research to share just that.

Why We Love Milk

It May Benefit Your Bones

Not only is milk a great vegetarian protein source, but it's also packed with calcium and vitamin D—two nutrients that are vital for bone health. Calcium is a mineral needed to build and maintain strong bones, and vitamin D helps our body absorb calcium from the foods we eat. Since milk is a great source of both of these nutrients, it's one of the best things to keep in your diet for bone health throughout life and potentially prevent osteoporosis.

It May Help with Your Weight Loss Goals

There are lots of misconceptions about how drinking milk can affect weight, but research shows regular consumption probably won't hurt your cause if you're trying to lose weight or maintain a healthy weight. This is largely due to the satisfying combination of carbohydrates, protein and fat found in milk. Protein and fat can help make milk super filling, which can help with weight loss. Carbs give you energy and help your body function at its best. When you're more satisfied from the foods you eat, it's easier to honor your hunger and fullness levels and stick to a healthy, balanced eating pattern.

This doesn't mean milk is a miracle weight-loss food, though. One review of studies found that consuming milk or other dairy products didn't result in significant weight loss, but didn't lead to weight gain either. In children, specifically, it has been found that milk with a slightly higher fat content may be protective from obesity. If your goal is to lose weight or maintain a healthy weight, drinking a glass of milk each day might help, if it's a food you enjoy.

It Might Lower Your Diabetes Risk

Being a milk drinker could help lower your risk of developing type 2 diabetes, although the results in research are inconsistent. In one study of over 7,000 adults, dairy did not show an increased risk of developing prediabetes. Another systematic review agreed and indicated that dairy and cheese were not associated with an increased risk of prediabetes. However, another review found a small positive association between milk consumption and the risk of prediabetes. In some studies, "dairy" included milk, yogurt, butter, cheese and other fermented dairy products and the results may not indicate the benefits of milk alone.

It Might Help Your Heart Health

There is a lot of conflicting evidence when it comes to how milk influences heart health. Remember the days when low-fat diets were all the rage and skim milk was the only milk people were drinking? That could be partially responsible for the confusion. Luckily, now we know that fat is an important component of a healthy diet. However, milk's relationship to heart health is a bit more complicated.

One review found that dairy products lower the risk of stroke, cardiovascular disease and hypertension. Another analysis found dairy foods are protective against cardiovascular disease and stroke. And other studies find that milk consumption and heart disease are not related at all, but the relation may have more to do with a specific type of dairy. As with any other food, if you like it, enjoy it in moderation.

It May Lower Your Risk of Cognitive Decline

The impressive nutritional profile of milk could be a reason why it can help you stay mentally sharp as you age. A review of studies found that milk intake was connected with a decreased risk of Alzheimer's disease. Another study found that skimmed dairy, fermented dairy and buttermilk were associated with better executive functioning. So adding some milk to your morning oats or as a side to a snack may help boost your brain health.

One reason milk might support healthy aging is the nutrition that it provides. Milk is a good source of calcium, protein and vitamin B12, all of which are critical nutrients for older adults.

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Nutrition Information

One 8-ounce glass of milk boasts over 50% of your daily needs of vitamin B12, almost a quarter of your daily calcium needs and 15% of your daily needs of potassium, all in just 122 calories. Not to mention, it's way more affordable than many nondairy milk alternatives, like almond or oat milks. Here's what else that 8-ounce serving size will provide:

• Calories: 122
• Carbohydrates: 12 g
• Fiber: 0 g
• Sugar: 12 g
• Added sugar: 0 g
  
• Protein: 8 g
• Total fat: 5 g
• Saturated fat: 3 g
• Cholesterol: 20 mg
  
• Sodium: 96 mg
• Vitamin B12: 1.35 mcg (56% DV)
• Calcium: 309 mg (24% DV)
  
• Vitamin D: 111 IU (14% DV)
  

^{*Sugar in milk is naturally occurring}

Is Milk Safe for Everyone?

The sugar in milk is a special type called lactose. To break down lactose in the body, you need an enzyme called lactase. For those with a deficiency in this enzyme, milk can cause mild to significant digestive issues. This is what causes some individuals to switch to a plant-based milk or a lactose-free milk. Milk has also been thought to cause acne, although the causes for this are not well established.

Research has found that it might reduce the risk of certain cancers, while increasing the risk for others. One review found that high milk intake was consistently associated with a lower risk of colon and rectal cancers. While the researchers state that the mechanisms for this reduced risk of cancer are unclear, they hypothesize that cow's milk could have chemopreventive properties. To be clear, this doesn't mean that your daily glass of milk is going to give you cancer. But it does show that more research is needed to clarify the relationship of milk and certain types of cancers.

4 Ways to Enjoy Milk

Milk is a versatile food and is used in the preparation of many different types of dishes, from sweet to savory. Here are a few of our favorite ways to use milk.

• Smoothies: Use your favorite milk in a smoothie for a creamy protein boost. Milk's neutral flavor goes well with a fruit smoothie, as it does with a chocolaty peanut butter smoothie.
• Soups: Milk can add body and creaminess to a soup. Swap out some of your broth for milk the next time you make a potato or tomato soup.
• Casseroles: Milk is a key ingredient in a cheese sauce. So, the next time you're making your mac and cheese from scratch, remember all of the extra nutrients you are getting from milk.
• Desserts: Pudding, french toast, bread pudding and custards all use milk to ensure a creamy consistency.

Recipes to Enjoy

Peach Custard Pie

5.0

Golden-Milk Shake

3.8

Cheesy Beef Enchilada Casserole

3.8

Our Expert Take

If you aren't lactose-intolerant or allergic to dairy, it's totally OK to enjoy a regular glass of milk each day. From improving bone health to helping mitigate cognitive decline, drinking milk and incorporating other dairy items into your diet can come with some health benefits. As with any food, remember that moderation is key (an 8-ounce serving of milk probably wouldn't completely fill many of the glasses in your cupboard). Since there are dairy farmers all across the U.S., try choosing milk that is produced locally. Making a connection with a local farmer can help you get a better-quality product that takes less of a toll on the environment, too.