Should we drink milk?

Short answer: for most people, milk (and other dairy) can be a healthy, convenient source of protein, calcium, vitamin B12, iodine, and—if fortified—vitamin D. But it isn’t essential for everyone, and some people should limit or avoid it. Here’s a simple, patient-friendly guide.

What’s good about milk?

• Bone and teeth health: Rich in calcium and often fortified with vitamin D, which together support bones across the lifespan.

• Protein: About 8 g per cup (240 ml) to help build/maintain muscle, especially useful for children, pregnant women, older adults, and those recovering from illness.

• Other nutrients: Riboflavin (B2), B12, iodine, potassium, and phosphorus.

Who should be careful—or avoid it?

• Lactose intolerance: Common in many adults. Symptoms include bloating, gas, cramps, or diarrhea after milk. Tips below.

• Milk (cow’s milk) allergy: Usually begins in childhood; can cause hives, wheeze, vomiting, or anaphylaxis. Avoid all dairy unless your doctor says otherwise.

• Galactosemia or certain metabolic/renal conditions: Follow specialist advice.

• Chronic kidney disease: Potassium and phosphorus can add up—ask your doctor or dietitian.

• Acne-prone skin: Some people notice flares with skim milk; you can try reducing and see if it helps.

How much is reasonable?

• Adults: 1–2 cups (240–480 ml) of milk per day is fine for most, especially if you don’t eat much yogurt/curd, paneer/cheese, or other calcium-rich foods. You don’t need to drink milk if you meet your needs from other foods.

• Children:

  
  

  • Under 12 months: No cow’s milk as a drink. Breastmilk or infant formula only.

  • 1–2 years: Whole milk can support growth (amount varies by appetite and diet).

  • Over 2 years: Low-fat or toned milk is usually fine if growth is normal.

    
    

    Tip: Excess milk in toddlers can crowd out iron-rich foods; aim for balance.

  
  

Weight, heart health, and diabetes

• Dairy can fit into a heart-healthy diet. If you’re watching saturated fat, choose low-fat/toned or skim milk and avoid added sugar (flavored milks).

• People with diabetes can include unsweetened milk in meals; count the carbs (≈12 g per cup) and avoid sweetened versions.

What if milk upsets your stomach?

Try one or more of these:

• Small amounts with meals (often better tolerated).

• Lactose-free milk (lactase added; tastes slightly sweeter).

• Fermented dairy like curd/yogurt or buttermilk (chaas/majjiga)—usually gentler.

• Hard cheeses/paneer (lower lactose).

• Plant-based options (see below).

Are plant-based milks good substitutes?

They can be—check the label:

• Choose options fortified with calcium and vitamin D.

• Protein matters: Soy milk has protein close to cow’s milk; almond, rice, and many oat milks are much lower in protein unless fortified with extra protein.

• Select unsweetened versions to avoid added sugar.

• If you rely on plant milks daily, make sure you’re getting B12 (fortified or from other foods/supplements).

Safety first

• Pasteurized or UHT milk only. Avoid raw/unpasteurized milk to reduce infection risk.

• Pregnancy: Pasteurized milk and curd are safe; avoid unpasteurized products.

• Storage: Keep chilled; don’t leave milk out.

• Antibiotics/hormones concerns: Buy from reputable brands; regulations limit residues. If you prefer, choose certified/organic.

Special situations

• Bone health/osteoporosis: Milk, curd, and other calcium sources + vitamin D + weight-bearing exercise help.

• Kidney stones (calcium-oxalate): Don’t fear dietary calcium—having calcium with meals can actually reduce oxalate absorption.

• Iron supplements: Calcium can reduce iron pill absorption; if you take iron, separate it from milk by ~2 hours.

Common myths—quick answers

• “Adults shouldn’t drink milk.” Not true; it’s optional but acceptable if tolerated.

• “Milk is the only way to get calcium.” No—leafy greens, ragi (finger millet), tofu set with calcium, sesame, almonds, and fortified foods also work.

• “A2 milk cures intolerance.” Evidence is mixed. Some feel better; others don’t. Lactose-free or fermented dairy is more reliable for intolerance.

How to decide—at a glance

• You enjoy and tolerate milk: Keep 1–2 cups/day or equivalent dairy in a balanced diet.

• You dislike or can’t tolerate milk: Skip it and meet your nutrients from other foods/fortified plant milks—no problem.

• You have a medical condition (allergy, CKD, stones, GI disease, etc.): Follow personalized advice.

Summary

You don’t have to drink milk to be healthy—but for many people it’s a practical, nutrient-dense choice. Focus on overall diet quality: plenty of vegetables, fruits, whole grains, pulses, nuts/seeds, and suitable protein sources. Choose the milk (or alternative) that fits your body, taste, culture, and health goals.

Dr. Karuturi Subrahmanyam, MD, FRCP (London), FACP (USA)

Internal Medicine Specialist

Kify Hospital

Danavaipeta

Rajahmundry

Phone : 85000 23456

www.KifyHospital.com