Science says NOT everyone should drink milk, much less on a daily basis.

For decades, milk has held a prominent place in many cultures as a symbol of good health and nutrition, especially in childhood. However, in recent years, debates have arisen about whether daily consumption in adulthood is truly beneficial.

Nutritional benefits of milk

From a nutritional point of view, milk is a rich source of several essential nutrients:

• Calcium: Essential for maintaining strong bones and teeth.
• High-quality proteins: Important for tissue development and repair.
• Vitamins D and B12: Vital for bone health, immune function, and red blood cell production.
• Potassium and phosphorus: Essential minerals for cellular function and maintaining blood pressure.

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According to the Academy of Nutrition and Dietetics and other international organizations, incorporating a moderate amount of dairy products into the diet It can help meet daily calcium needs and prevent osteoporosis, especially in postmenopausal women and older adults.

Can everyone benefit equally?

The answer depends on the individual context. Many people tolerate and digest milk well, but there are groups who may not benefit from daily consumption:

• Lactose intolerance: This affects a large percentage of the world's population, especially in Asia, Africa, and Latin America. These people cannot digest the natural sugar in milk (lactose) well, which causes discomfort such as gas, bloating, or diarrhea.
• Milk protein allergy: Most common in young children, but in some cases can persist into adulthood.
• People on vegan or restrictive diets: Those who choose to eliminate all animal products, including milk. In these cases, plant-based alternatives enriched with calcium and vitamin D (such as almond, soy, or oat milk) should be sought.

What do the studies say?

The scientific evidence is not completely conclusive, but it does offer some key insights:

• Bone health: Some studies suggest that regular milk consumption during childhood and adolescence may contribute to improved bone density. However, in adults, the results are more mixed. An article published in The American Journal of Clinical Nutrition notes that while dairy products can help maintain bone mass, they alone do not guarantee protection against fractures.
• Cardiovascular health: Recent studies have challenged the idea that dairy fat is necessarily harmful. Some research, such as that published in The Lancet, indicates that full-fat dairy products, consumed in moderation, are not associated with increased cardiovascular risk and may even have a protective effect.
• Body weight: There is evidence to suggest that dairy products can help control appetite due to their high protein content. Some studies link moderate milk consumption with improved weight control, although this is not a determining factor in itself.

How much is recommended?

For most healthy adults, drinking a glass of milk a day (around 200-250 ml) can be part of a balanced diet, provided there is no intolerance, allergy, or other medical condition that prevents it. It's also important to consider the rest of your diet: if you already consume other dairy products (such as yogurt or cheese), there's no need to specifically focus on liquid milk.

Those who prefer to avoid traditional milk have valid options, such as plant-based beverages fortified with calcium, vitamin D, and B12. However, it's important to check labels, as many contain added sugars or are lower in protein than cow's milk.

In all cases, it is advisable to consult a health professional or nutritionist to adapt consumption to individual needs.

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Drinking a glass of milk daily can be beneficial for many people as part of a healthy diet, but it's not essential or suitable for everyone. The key is moderation, personal tolerance, and dietary variety. Science supports its nutritional value, but also recognizes that there are valid alternatives for those who don't consume dairy.

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