How to Drink Milk for Better Health

Co-authored by Jennifer Lease, RD, CDN and Devin McSween

Last Updated: December 19, 2024 Fact Checked

While you should enjoy milk in moderation, drinking it can help promote a healthy lifestyle. From skim to whole milk, there are a variety of health benefits to consuming at least 1 glass a day. Skim milk provides much-needed nutrients like potassium, calcium, and vitamin A, and whole milk can help you build muscle mass if you consume it after working out. There are also several medical conditions, like gout and type-2 diabetes, that benefit from a glass of milk.

Method 1

Method 1 of 3:

Choosing the Right Kind of Milk

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1
Stick with skim milk if you’re trying to control your weight. Skim, 1%, 2%, and whole milk all have the same vitamins and minerals. The main difference is that skim milk has fewer calories and a lower percentage of fat than the other types of milk. Choose skim milk if you’re trying to control your caloric intake or are actively looking to lose weight.^{[1]
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- The percentages in milk refer to the amount of fat left in the milk after it’s been pasteurized. Whole milk contains roughly 3.5% fat.
- Skim milk has less than 0.5% fat, and may be marketed as “fat-free.”
2
Select 2% or whole milk if you’re trying to bulk up. If you’re actively trying to gain weight or muscle, drinking 2% or whole milk is the way to go. You can use the extra fat and calories to convert the energy into muscle mass while working out. Select 2% if you want to more accurately calculate your daily fat consumption.^{[2]
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- Choose whole milk if you want the highest amount of fat possible or simply prefer the flavor.
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Opt for organic milk if you’re looking for specific acids and vitamins. Organic milk has a higher percentage of omega-3 acids and antioxidants and a lower percentage of omega-6 acids than other forms of milk. These minerals and vitamins have been established to help prevent heart disease and muscle inflammation. Select organic milk if you’ve got a specific set of nutrients that you’re after.^{[3]
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- Organic milk typically provides a better ratio of fatty acids for your health. Too much omega-6 and too little omega-3 can potentially increase the risk of cardiovascular disease and diabetes.
- Read the label carefully on a bottle of organic milk to see if it’s “certified organic.” If it isn’t certified, then it hasn’t been checked by the federal government to confirm its contents.
4
Get a lactose-free milk, like soy or almond, if you’re lactose intolerant. If you’re trying to incorporate milk into your diet but happen to be lactose intolerant, opt for a lactose-free milk. Soy and almond milk are usually fortified to contain a lot of the nutrients and minerals found in traditional milk, so read the label carefully to ensure that a bottle contains the same vitamins and minerals as traditional milk.^{[4]
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- You’ll have a lot of choices when it comes to picking a milk substitute since there tends to be a lot more variety from brand to brand.
Tip: Almond and soy milk often have added sugars, so they aren’t strictly healthier options if you’re trying to avoid unwanted additives.

Method 2

Method 2 of 3:

Drinking Milk to Reach Nutritional Goals

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Have 1 glass of milk a day to get enough vitamin A, calcium, and potassium. While there is some debate about the healthiness of consuming milk every day, drinking at least 8 fluid ounces (240 mL) of milk a day can provide you with a number of important nutrients. Milk has a lot of calcium, vitamin A, and potassium, which all aid the body with digestion, keep your bones healthy, and regulate muscles.^{[5]
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- One 8 fl oz (240 mL) glass of milk contains roughly 450 mg of potassium, 35% of your daily value in calcium, and 5% of your daily value in Vitamin A.
Tip: While some people believe that milk is an excellent source of protein, it doesn’t actually have a lot of it when compared to the amount of cholesterol and carbohydrates it has.
2
Drink a 4–8 fl oz (120–240 mL) glass after working out to build muscle. Drinking at least 4 fl oz (120 mL) of milk at least 30 minutes after working out can give the body a much-needed boost following some intense physical activity. The protein, carbohydrates, and electrolytes in milk all help your body to recover and build muscle when doing strength training.^{[6]
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- Milk really isn’t the best option if you’re running or doing endurance training, since your muscles won’t benefit much from the contents in a glass of milk.
3
Consume 24 fl oz (0.71 L) of skim milk a day while pregnant to stay healthy. If you’re pregnant, consuming milk helps your bones stay strong while helping your unborn child grow. Three 8 fl oz (240 mL) glasses of milk a day will ensure that you get enough calcium, protein, and potassium while your body navigates resources between you and your child.^{[7]
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- To keep things simple, have 1 glass at breakfast, 1 glass at lunch, and 1 glass at dinner.
4
Use milk to strengthen your teeth and regrow your enamel. If you’re trying to regrow your enamel or simply strengthen your teeth, one 8 fl oz (240 mL) glass of milk a day can help you reach your goal. The calcium and minerals in milk will neutralize the acids in your mouth and promote salivation, which is a key component of healthy dental care. Have a glass daily while you’re working on your teeth to keep them strong and healthy.^{[8]
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- If you get a tooth knocked out, you can actually prevent the cells from dying by putting it in a small glass of milk after rinsing it under water!

Method 3

Method 3 of 3:

Consuming Milk to Help with Medical Issues

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Drink a glass of skim milk to help relieve heartburn. If you have an upset stomach or feel like you may get heartburn, drink an 8 fl oz (240 mL) glass of skim milk. The thick base that milk provides helps coat the lining of your stomach and can provide you with some much-needed relief. For some people, a glass of milk can help settle nausea after consuming too much spicy or salty food.^{[9]
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- Milk has the same effect in the mouth—if you eat something that sets your mouth on fire or makes it hurt, drinking a little milk can help greatly.
- Stick to skim milk instead of milk with a higher fat percentage. Milk with a higher fat percentage can sometimes make heartburn or an upset stomach worse.
Tip: If you know that you’re prone to getting upset stomachs from spicy food, consider drinking a glass of skim milk ahead of the meal to prevent any unwanted symptoms from setting in.
2
Have a daily glass of milk to reduce your uric acid levels and prevent gout. A daily glass of milk helps reduce your uric acid levels since the proteins in milk help the body digest the uric acid and excrete it as urine. Whether you’re trying to prevent gout or manage a pre-existing case, consuming milk regularly helps reduce the odds that the uric acid in your body crystallizes and causes more problems down the line.^{[10]
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- In recent years, uric acid has also been linked to other cardiovascular and metabolic problems. Even if you don’t have any of the risk factors for gout, milk can still provide some important health benefits.
3
Pour a glass of milk in the morning to reduce your blood glucose levels. If you’re pre-diabetic or have increased risk factors for type-2 diabetes, a daily glass of milk can reduce your blood glucose levels. Drink an 8 fl oz (240 mL) glass of milk in the morning to reduce your appetite for sugars come lunchtime and aid in the body’s ability to regulate blood sugar. This results in a reduced glucose level, and drinking a glass every day can help fend off type-2 diabetes.^{[11]
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- Yogurt and cheese also have a similar effect. If you’re looking for a healthy breakfast and don’t have any milk, some yogurt is a good way to go.

Expert Q&A

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Question

Is skim milk better for you than whole milk?

Claudia Carberry, RD, MS
Registered Dietitian
Claudia Carberry is a Registered Dietitian based in Little Rock, Arkansas. Claudia specializes in kidney transplants and counseling patients for weight loss. She works at the University of Arkansas for Medical Sciences center, and has been working there since 2015. Before her current role, she worked as a Clinical Nutrition Manager at Jefferson Regional Medical Center. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship. She received a BS in Nutrition Sciences from Southeast Missouri State University.

Claudia Carberry, RD, MS

Registered Dietitian

Expert Answer

Skim milk is fat-free whereas whole milk contains a significant amount of saturated fat. This type of fat has been linked to chronic heart disease.

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What is the percentage of fat in whole milk?

Claudia Carberry, RD, MS
Registered Dietitian
Claudia Carberry is a Registered Dietitian based in Little Rock, Arkansas. Claudia specializes in kidney transplants and counseling patients for weight loss. She works at the University of Arkansas for Medical Sciences center, and has been working there since 2015. Before her current role, she worked as a Clinical Nutrition Manager at Jefferson Regional Medical Center. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship. She received a BS in Nutrition Sciences from Southeast Missouri State University.

Claudia Carberry, RD, MS

Registered Dietitian

Expert Answer

Whole milk contains 3.25% fat. There are 8 grams of fat per 8 ounces of whole milk.

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How can someone make an easy protein powder at home? N/A What are some things to keep in mind while you're eating if you're pregnant? N/A

Jennifer Lease, RD, CDN
Registered Dietitian & Trained Chef
Jennifer Lease is a Registered Dietitian and Trained Chef based in Denver, Colorado. With nine years of experience in the food and nutrition fields, she specializes in a plant-forward approach to applying nutrition information to cooking. Jennifer holds a BS in Dietetics and a Dietetic Internship Certificate from The University of Delaware. She also received her professional chef training from The Natural Gourmet Institute for Health and Culinary Arts.

Jennifer Lease, RD, CDN

Registered Dietitian & Trained Chef

Expert Answer

It is ok, since milk can provide lots of calcium and vitamin D. However, you don't need to drink it everyday, since these nutrients can be found in many other foods.

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Warnings

There is no medical benefit to drinking unpasteurized, raw milk. In fact, it’s more likely to make you sick than strengthen your body.^{[12]
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Using milk in a recipe is not the same as consuming a glass of milk. Diluting it or mixing it changes the nutritional contents.

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