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Milk: The Forgotten Superhero



Long Milk: The Forgotten Superhero. 


Milk, a staple in many diets worldwide, is often overlooked despite its numerous health benefits. This report delves into why milk deserves a place of honour in our daily nutrition, focusing on its minimal ingredients, hydration properties, essential nutrients like calcium and tryptophan, prebiotic properties, and the consideration of intolerance levels.


Milk is a naturally nutrient-dense food, composed of just a few simple ingredients. Its primary components include water, proteins (mainly casein and whey), fats, carbohydrates (mainly lactose), vitamins, and minerals. These ingredients provide a powerhouse of nutrition in a single, convenient package. The proteins in milk are of high quality, containingall the essential amino acids required by the human body. The fats, a mix of saturated and unsaturated, are necessary for various bodily functions, including energy provision and cell structure maintenance. Lactose, the main carbohydrate, is a source of energy and aids in calcium absorption. 1


One of the major components of milk, calcium, is essential for maintaining strong bones and teeth. It also plays a crucial role in muscle function, nerve signalling, and blood clotting. The high bioavailability of calcium in milk makes it an excellent source for meeting daily calcium needs. 2


Tryptophan, an essential amino acid found in milk, is another critical nutrient. The body cannot produce tryptophan on its own; it is a precursor to serotonin, a neurotransmitter that helps regulate mood, sleep, and appetite. This makes milk beneficial not only for physical health but also for mental well-being. 3


In addition to its impressive nutritional profile, milk contains prebiotic properties that support gut health. Prebiotics are non-digestible food components that promote the growth and activity of beneficial bacteria in the gut. Milk oligosaccharides, a type of carbohydrate found in milk, serve as prebiotics, feeding the good bacteria in the gut and enhancing the microbiome's balance. A healthy gut microbiome is crucial for digestion, immune function, and overall health, making milk's prebiotic properties an added benefit. 4

Milk is composed of approximately 87% water, making it an effective source of hydration. It not only replenishes fluids but also provides essential electrolytes like potassium and sodium, which are vital for maintaining fluid balance and preventing dehydration. Studies have shown that milk can be more hydrating than water due to its combination of macronutrients and electrolytes. This makes it an excellent choice for rehydration after exercise or during recovery from illness.5


While milk offers numerous benefits, it is important to acknowledge that some individuals experience lactose intolerance, which can lead to digestive discomfort. Lactose intolerance occurs when the body lacks sufficient lactase, the enzyme required to digest lactose. To accommodate lactose-intolerant individuals, lactose-free milk and dairy alternatives such as almond milk, soy milk, and oat milk are widely available. These alternatives are often fortified with calcium and vitamins to mimic the nutritional profile of milk, ensuring that individuals with lactose intolerance can still enjoy the benefits of these nutrients.


  1. Ballard, O., & Morrow, A. L. (2013). Human milk composition: nutrients and bioactive factors. Pediatric clinics of North America, 60(1), 49–74. https://doi.org/10.1016/j.pcl.2012.10.002

  2. Hong, H., Kim, E. K., & Lee, J. S. (2013). Effects of calcium intake, milk and dairy product intake, and blood vitamin D level on osteoporosis risk in Korean adults: analysis of the 2008 and 2009 Korea National Health and Nutrition Examination Survey. Nutrition research and practice, 7(5), 409–417. https://doi.org/10.4162/nrp.2013.7.5.409

  3. Bertazzo A., Eugenio Ragazzi E., Visioli F. (2016) Evolution of tryptophan and its foremost metabolites’ concentrations in milk and fermented dairy products. PharmaNutrition (4,2, Pages 62-67) https://doi.org/10.1016/j.phanu.2016.02.002

  4. Aslam, H., Marx, W., Rocks, T., Loughman, A., Chandrasekaran, V., Ruusunen, A., Dawson, S. L., West, M., Mullarkey, E., Pasco, J. A., & Jacka, F. N. (2020). The effects of dairy and dairy derivatives on the gut microbiota: a systematic literature review. Gut microbes, 12(1), 1799533. https://doi.org/10.1080/19490976.2020.1799533

  5. Berry, C. W., Wolf, S. T., Murray, B., & Kenney, W. L. (2020). Hydration Efficacy of a Milk Permeate-Based Oral Hydration Solution. Nutrients, 12(5), 1502. https://doi.org/10.3390/nu12051502


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