For over 85 years, National Dairy Month has offered more than just a reason to raise a glass of milk, but it’s been a chance to spotlight one of the most nutrient-dense, versatile staples in the American diet. As consumer questions grow and new food trends emerge, this annual celebration provides dietitians with a timely opportunity to revisit the science, dispel myths and reintroduce milk as a modern solution for hydration, performance and everyday nutrition.

In a recent conversation with Annette Taylor, senior director of commercial marketing at MilkPEP, a marketing organization representing America’s milk companies, she emphasized the importance of reframing milk as more than just a beverage. Milk is increasingly recognized as a functional food that supports hydration, performance, protein, promotes immune health and ensures adequate nutrient intake across various life stages.

Whether you’re counseling patients, shoppers or clients with questions about lactose intolerance, fielding concerns about safety or comparing dairy to plant-based alternatives, this guide is designed to support clear, accurate and relevant nutrition messaging during National Dairy Month and throughout the year.

Benefits of real dairy milk

Milk continues to be one of the most nutrient-dense and affordable staples in the American diet. An 8-ounce glass of dairy milk delivers a unique combination of complete protein, essential vitamins, electrolytes and minerals that are often underconsumed, making it a valuable tool for dietitians supporting clients across all life stages.

According to MilkPEP and the U.S. Department of Agriculture (USDA), one glass of milk provides over 13 essential nutrients, including:

Protein – 8g of high-quality, complete protein (whey and casein).

Calcium – 25% of the Daily Value (DV).

Vitamin D – 15% DV.

Vitamin B12 – 50% DV.

Iodine – 60% DV.

Contains choline, zinc, potassium, phosphorus, Vitamin A, selenium and multiple B vitamins.

These nutrients play a crucial role in key physiological functions, including muscle repair, bone strength, cognitive development, nerve function and immune system support. A 2020 article in Nutrients highlights that dairy milk is a significant source of several “shortfall nutrients” identified in the Dietary Guidelines for Americans, especially calcium, vitamin D and potassium.

Functional support across the lifespan

First 1,000 days

MilkPEP emphasizes the importance of milk during the critical first 1,000 days of life, from conception to age two, when brain development is most rapid. Dairy milk provides key nutrients identified by the American Academy of Pediatrics as essential for cognitive development during this window, including protein, iodine, zinc, choline, selenium, vitamin A, vitamin B12 and zinc.

Performance and recovery

Milk is increasingly positioned as a recovery beverage. Research supports chocolate milk’s 3:1 carbohydrate-to-protein ratio as effective for post-exercise muscle glycogen replenishment and reduced muscle breakdown. Many studies support chocolate milk’s role in improving exercise recovery outcomes, particularly among endurance athletes. MilkPEP additionally notes that chocolate milk also delivers electrolytes (potassium, sodium and magnesium), along with calcium, vitamin D and phosphorus — all nutrients vital to build muscle and maintain bone strength, which can help reduce the risk of fractures.

Healthy aging

A growing body of research suggests milk intake may support healthy aging. A 2021 meta-analysis found that one daily serving of milk is associated with a decreased risk of several chronic conditions, including cardiovascular disease, stroke, hypertension and osteoporosis. Milk’s content of protein, calcium, vitamin D and B vitamins makes it particularly useful for preserving muscle mass and bone density in older adults.

Immune support

Milk offers several nutrients essential for immune function, including vitamin A, vitamin D, zinc, protein and selenium. These nutrients support both innate and adaptive immune responses, making milk a natural ally in supporting immune readiness throughout the year.

Hydration

Research shows that milk is not only nutrient-rich but also highly hydrating. Thanks to its combination of carbohydrates, sodium, potassium and high-quality protein, milk can be more effective than water or sports drinks for rehydration, especially after exercise or in hot conditions. MilkPEP highlights this as a growing area of consumer interest, particularly for individuals seeking all-in-one solutions for hydration and nutrition.

Safety and regulation

Milk remains one of the most highly regulated and rigorously tested food products in the U.S. food supply. In recent months, concerns about milk safety, particularly concerning avian influenza (HPAI) and labeling policies, have sparked renewed interest among consumers. Milk is regulated by both the USDA and the Food and Drug Administration (FDA). Each batch of milk is tested at multiple stages, including:

On the farm, where every milk shipment is screened for antibiotics.

During transport and processing, where safety and quality standards are enforced.

Before retail distribution, to confirm the absence of contaminants.

“Milk is tested more than almost any other food. It’s a farm-to-fridge product with safety checks throughout the entire supply chain,” Taylor said.

Despite recent headlines, routine testing has not been eliminated. The FDA continues to conduct regular surveillance to ensure the milk on store shelves remains safe for consumption. Pasteurization is additionally a significant but straightforward procedure in milk processing. As a refresher, it involves heating milk at 161.5°F for 15 seconds and immediately cooling. This process:

Destroys harmful bacteria, including potential pathogens such as Salmonella and E. coli.

Retains the vital nutrients, including protein, calcium and B vitamins.

According to MilkPEP, some consumers wrongly believe that pasteurization reduces the nutritional value of milk. It’s a scientifically proven process that makes milk safe without reducing its health-enhancing attributes.

The presence of highly pathogenic avian influenza (HPAI) in some dairy herds prompted new questions in 2024 about the safety of dairy products. According to current guidance from the FDA and USDA:

There’s no evidence that HPAI is transmitted through pasteurized milk.

Pasteurization is effective at neutralizing the virus, ensuring milk remains safe to drink.

Milk from infected herds does not enter the commercial supply thanks to strict monitoring and testing protocols.

MilkPEP has reassured both consumers and health and wellness professionals that pasteurized milk on shelves today is safe for all populations, including children, pregnant women and older adults.

Trends and insights for 2025

Milk consumption patterns and consumer perceptions have shifted in recent years, driven by changes in household routines, increased interest in functional foods and growing concerns about plant-based alternatives. Understanding these trends can help dietitians more effectively meet clients where they are and tailor evidence-based recommendations to their needs.

Milk consumption experienced a brief resurgence during the pandemic as more meals were prepared at home. This “at-home habit” temporarily reversed declining sales, Taylor said. Though volumes are now stabilizing, there’s renewed interest in milk’s nutritional value, especially its protein content, versatility and affordability.

Recent consumer behavior data from MilkPEP shows:

A slight overall volume decline of just -0.2%, which is relatively stable in the context of broader beverage category shifts.

According to the USDA, in 2024, total milk volume consumption increased compared to 2023, showing a positive change following years of gradual decline.

Volume gains were led by adults under 50, with increases of +0.9 oz among moms, +0.7 oz among dads, and +1.1 oz among non-parents.

Households are seeking nutrient-dense, functional beverages that support health goals, such as energy, recovery and hydration.

Milk contains natural electrolytes (calcium, potassium, sodium, magnesium) and is shown to be more hydrating than water in some studies.

Milk is increasingly viewed as a functional food, with appeal beyond traditional breakfast or children’s meals.

Additionally, 61% of milk is consumed at home, with the highest volume still coming from drinking milk by the glass, especially during breakfast.

Product innovation and lactose-free growth

To meet modern demands, the dairy industry has continued to evolve. Some of the most notable innovations include:

Lactose-free milk

Lactose-free milk is real dairy milk with the lactose enzyme removed, making it digestible for those with lactose intolerance. It retains the complete nutrient profile of regular milk, and its popularity is growing in diverse communities where lactase persistence is lower. Brands like Fairlife, Lactaid and private-label options have made lactose-free varieties widely accessible.

A2 milk and ultra-filtered options

A2 milk appeals to shoppers who experience digestive discomfort from traditional dairy, offering only the A2 beta-casein protein. Ultra-filtered milks, such as Fairlife, offer higher protein, lower sugar and improved nutrient retention. Fairlife, for example, provides 50% more protein and 50% less sugar than regular milk, catering to both performance and wellness audiences.

High-protein and functional milks

Many newer milk products focus on performance nutrition, making them ideal for active individuals, adolescents and older adults. These products cater to growing interest in protein for satiety, muscle maintenance and weight management.

‘Dual households’ and milk education

Many families now purchase both dairy and plant-based beverages, creating a key educational opportunity. While both can have a place, dietitians can clarify the nutritional differences, especially when it comes to protein quality, B12, calcium and iodine content. MilkPEP reports that close to half of households that buy dairy milk also buy plant-based alternatives, making clarity around nutrient density and bioavailability more important than ever.

Reaching underserved and evolving demographics

MilkPEP has identified opportunities to improve engagement with populations often overlooked in traditional dairy messaging:

Pregnant women and families with young children: Milk offers many of the critical nutrients, such as choline, iodine and B12, needed during pregnancy and early childhood. These groups are a focus for education during the first 1,000 days window.

Diverse communities: With higher rates of lactose intolerance in African American, American Indian, Asian American and Hispanic/Latino populations, lactose-free milk offers an inclusive solution that maintains nutritional value. Raising awareness about this option may help rebuild trust and improve dairy intake in these groups. In MilkPEP’s consumer data, Hispanic moms are the most likely to rate milk as “extremely healthy” (55%), but awareness of lactose-free milk’s benefits remains inconsistent among other demographic groups.

Older adults: While milk supports healthy aging through protein, calcium and vitamin D, this demographic is not currently a primary target of dairy marketing. Dietitians can fill this gap by emphasizing milk’s role in preserving muscle mass, preventing osteoporosis and supporting immune health in aging populations.

Clarifying misconceptions

Despite milk’s well-established nutrient profile and long-standing role in public health, misinformation persists. Dietitians are often on the front lines of addressing client confusion about dairy, particularly in the context of alternative beverages, digestive health and food processing. Here are some of the most common myths, along with the facts that dietitians can use to dispel them.

Myth #1: “Milk causes inflammation and chronic disease.”

Fact: Full-fat and low-fat dairy do not promote inflammation.

Several recent meta-analyses have shown that milk and dairy products have neutral to protective effects on conditions such as type 2 diabetes, cardiovascular disease and obesity. A 2024 review found that high-fat dairy was not associated with an increased risk of cardiometabolic disease and, in some cases, was linked to lower risk.

Myth #2: “Lactose-free milk isn’t real milk.”

Fact: Lactose-free milk is 100% real cow’s milk.

It simply contains the lactase enzyme, which breaks down the lactose sugar, making it easier to digest for people with lactose intolerance. As MilkPEP confirms, it delivers the same vitamins, minerals and protein as regular milk and is available in a growing number of retail brands and store labels.

Myth #3: “Plant-based beverages are nutritionally equivalent to dairy.”

Fact: Most are not.

While plant-based beverages can be part of a healthy diet, they are not nutritional substitutes for dairy milk. They provide good options for families with dietary preferences or dairy allergies, but even when fortified, they don’t offer the same combination of complete protein, bioavailable calcium, iodine, vitamin B12 and other nutrients naturally present in dairy milk. A 2020 study emphasized that when comparing dairy milk and plant-based alternatives, nutrient density should be considered, not just calories or fat content.

Myth #4: “Pasteurization destroys the nutrients in milk.”

Fact: Pasteurization preserves safety without compromising nutrition.

Milk is heated to 161.5°F for just 15 seconds to kill harmful bacteria while retaining its vitamins, protein and minerals. As confirmed by MilkPEP, there’s no significant loss of nutrients due to pasteurization.

Myth #5: “Adults don’t need milk.”

Fact: Milk offers key nutrients for adults and older populations.

From high-quality protein and bone-supportive calcium and vitamin D to hydration and immune support, milk remains a practical, affordable choice for adults. It’s especially beneficial during times of increased nutrient needs, such as pregnancy, an active lifestyle or aging.

Key takeaways for dietitians

As interest in functional nutrition grows, milk remains a highly relevant option for clients seeking nutrient-rich, accessible and evidence-based choices. Here are the core insights dietitians can use when discussing milk with patients, clients or communities:

Milk offers more than 13 essential nutrients in one 8-ounce serving, including complete protein, calcium, vitamin D, B12, iodine and choline.

Lactose-free milk is still real dairy milk, making it an ideal option for those with lactose intolerance without compromising nutrient intake.

Functional benefits, such as hydration, recovery and performance support, have positioned milk as more than just a traditional beverage, but a functional option to support wellness goals.

Chocolate milk is a science-backed recovery option, offering an optimal 3:1 carbohydrate-to-protein ratio, along with electrolytes, for post-exercise refueling.

Milk supports health across the lifespan, from early childhood development during the first 1,000 days to bone and muscle preservation in older adults.

Milk is one of the most thoroughly tested and regulated foods in the U.S. food supply, with rigorous oversight from the FDA and USDA ensuring safety from farm to fridge.

Plant-based beverages are not nutritionally equivalent to milk, particularly when it comes to protein quality, bioavailable calcium, vitamin B12 and iodine.

Common misconceptions, such as the notion that milk causes inflammation or is unnecessary in adulthood, are not supported by current evidence. Dietitians can help correct these myths with confidence.

National Dairy Month is an opportunity to reintroduce milk as a nutrient-dense, versatile and science-backed choice in the evolving food and wellness landscape. Dietitians play a critical role in helping clients navigate their options with clarity and credibility.