An argument for dairy (so long as it’s not raw)
Key Takeaways
Industry Buzz
“The raw milk trend taps into a desire for natural, minimally processed foods and nostalgia for traditional practices, often amplified by influencers who rely on persuasive anecdotes rather than evidence-based expertise.” — Kathleen Benson, RDN, CSSD
"If dairy serves as a dietary foundation—regularly consumed through meals and snacks—it can be supportive of concentration." — Kathleen Benson, RDN, CSSD
Milk has remained a long-standing staple in the American diet, and our brains may be better off because of it.
Compared to populations consuming very little dairy, moderate dairy intake (about one serving per day) appears protective against age-related cognitive decline.[] However, a growing push for unpasteurized milk has left some scratching their heads over whether raw dairy is a superfood or a health hazard.
MDLinx spoke with Kathleen Benson, a certified registered dietitian from Top Nutrition Coaching, for some expert insights.
Why are influencers pushing raw milk?
Benson feels that interest in raw milk is sparked by an innate bias towards food options deemed as more natural. “The raw milk trend also taps into a desire for natural, minimally processed foods and nostalgia for traditional practices,” she says, “often amplified by influencers who rely on persuasive anecdotes rather than evidence-based expertise.”
Benson also thinks raw milk is trending because consumers are worried about nutrient loss during pasteurization, as the process requires high heat. According to the aptly named Raw Milk Institute, raw cow’s milk and goat’s milk offer immuno-boosting benefits similar to human breast milk. They argue that raw milks provide healthy fats, probiotics, vitamins, minerals, and enzymes that are degraded or eliminated during pasteurization.[] The Raw Milk Institute also shares research suggesting that raw milk reduces allergies, asthma, eczema, and infections.
Many of you know, however, that there isn’t sufficient research-based evidence to confirm these claims. “While there is some degradation of vitamin C during pasteurization, raw milk contains less than 10% of the recommended daily allowance, so it’s not a significant source,” says Benson.
“Meanwhile, macronutrient and mineral content are unaffected by the pasteurization process. Pasteurized milk is widely recognized as a safe, nutrient-dense option,” she says.
The FDA strongly warns consumers to steer clear of raw milk to avoid potentially serious foodborne illnesses.[] They say pasteurization saves lives, and all forms of raw dairy are too risky. Raw milk consumption has been linked to 143 outbreaks of illnesses since 1987.
Related: The most dangerous thing you could drink right nowAnd, more recently, Marin County Public Health (MCPH) in California reported that a child from the area has a suspected case of bird flu, potentially linked to the consumption of raw milk.[] As of December 10, the MCPH is advising consumers to avoid raw milk products during the ongoing investigation.
Miscarriages, stillbirths, and kidney failure are some of the other known complications of sickness from raw milk.[]
@askdrmom I think we may be close to hitting bottom but every time I think we have somebody proves me wrong. Please don’t. #birdflu #h5n1 #rawmilk #catmom #fyp #sickday ♬ original sound - AskDrMom Dr Jessica Kiss
The brain-boosting benefits of dairy
Research shows the inverse U-shaped effects of dairy, with one or two daily servings likely more beneficial than higher or lower consumption.[]
“Whether dairy-based diets boost concentration depends on how they are incorporated into overall intake,” says Benson. “If dairy serves as a dietary foundation—regularly consumed through meals and snacks—it can be supportive of concentration, much like any nutrient-dense intake would be. Dairy products like milk provide carbohydrates, protein, and fat, which help maintain energy and satiety. They also offer micronutrients like calcium, potassium, and vitamin D, which are essential for nerve function, brain health, and cognitive support,” she explains.
However, Benson noted that not all dairy is created equally. “Options like Greek yogurt, which helps support balanced blood sugar, may be more beneficial for concentration compared to higher-sugar [or] lower-protein alternatives.”
Laws may be changing soon
“There’s an ongoing discussion about potential changes to regulations around the interstate sale and distribution of raw milk,” shares Benson. “Currently, raw milk sales across state lines are prohibited due to safety concerns, as unpasteurized milk carries significant risks of contamination.”
Raw milk isn’t regulated by the federal government. Instead, it’s up to individual states to decide whether or not raw milk should be legal to produce and sell. If someone transports raw milk across state lines, they’re unlikely to face any legal blowback, as the FDA has said they haven’t and don’t plan to enforce related state-by-state laws.[] About 20 states prohibit raw milk sales, and 30 don’t.
“Regulatory processes take time, so for now, it’s a matter of waiting to see what proposals come forward and what ultimately gets passed,” Benson says. “Even if changes are made, pasteurized milk remains the better choice, offering essential nutrients without the risks of foodborne illness.”
What this means for you
Although the proposed benefits of raw dairy sound appealing, the lack of industry regulation and safety standards makes it too risky to recommend in our current food environment. For now, clinicians should encourage patients to stick to pasteurized dairy.