Milk is recommended for growing children but as adults we generally start reaching for other drinks like coffee, tea or juice and leave milk in the fridge for the kids. Milk contains three out of four nutrients that many Americans don’t get enough of in their diet: calcium, potassium and vitamin D. Adults still should be consuming milk daily for a variety of reasons.

  1. Calcium and Vitamin D: While calcium intake is especially important during growing years, bones are constantly being broken down and built up. To rebuild, bones need calcium, phosphorus and vitamin D as well as physical activity. Bone production outpaces destruction up until about age 30, after that destruction typically exceeds production. This means young adults should be consuming foods with adequate calcium and vitamin D. Milk contains 30 percent of daily calcium requirements and 25 percent of vitamin D requirements. Both work well together in building strong bones. Numerous recent studies have linked vitamin D in reducing the risk of some diseases, easing depression and regulating mood and aiding in weight loss.
  2. Potassium: When most people think of potassium, they think of bananas. But did you know a single serving of milk contains about 10 percent of your daily potassium needs? Potassium is an electrolyte so it aids in keeping the fluids in the body balanced. It also plays a role in maintaining normal blood pressure.
  3. Protein: It’s recommended that adults consume 25 to 30 grams of protein at each meal with breakfast being the most important. Adding a serving of milk to breakfast, which usually tends to be carbohydrate heavy, is an easy and delicious way to add 8 grams of protein. Milk protein is also considered to be a complete protein, meaning is has a full blend of amino acids our bodies require.

Other important vitamins and minerals found in milk are vitamin B12, riboflavin and vitamin A.

For more information on nutrients in milk, check out MilkLife. Do you have future blog post ideas? Please send to
Note: This blog post is not intended for those who are lactose-intolerant or have a milk allergy. We do not recommend consuming milk if you have these conditions.