The Hidden Health Risks of Dairy
- Jitka Burger
- May 28
- 13 min read
Updated: Jun 18
Introduction
Many of us have been conditioned to believe that dairy is essential for calcium and strong bones, largely due to decades of marketing campaigns like the iconic “Got Milk?” ads featuring celebrities with milk mustaches. But this widespread belief deserves closer examination.
My own interest in the health effects of dairy became deeply personal after I was diagnosed with a rare autoimmune disease. Over time, I noticed a clear pattern: whenever I consumed dairy products — especially Greek yogurt with fruit and whipped cream — I would experience significant inflammation and pain in my cartilage and joints.
After connecting the dots, my family and I transitioned to a whole-food, plant-based lifestyle and eliminated animal products from our diet. My flare-ups stopped.
Interestingly, my children’s skin issues disappeared completely after the dietary change. These experiences sparked my curiosity about the relationship between food, inflammation, and chronic disease, and ultimately led me to spend years studying nutrition and the pillars of lifestyle medicine before becoming a certified health educator.
Today, one of the most rewarding parts of my work is seeing clients improve their health through evidence-based dietary and lifestyle changes.
But I digress. The purpose of this article is not to share my personal story, but rather to explore what the scientific evidence says about dairy and its potential effects on human health.
“The purpose of cow’s milk is to turn a 65-pound calf into a 700-pound cow as rapidly as possible. Cow’s milk IS baby calf growth fluid. No matter what you do to it, that is what the stuff is.”
—Dr. Michael Klaper, MD
Beyond Calcium: Reassessing Dairy’s Role in Bone Health
Dairy has long been promoted as essential for strong bones. Many people grew up hearing that milk “builds strong bones” and that avoiding dairy could put them at risk for osteoporosis.
But the relationship between dairy, calcium, and bone health is more complicated than that.
Some population studies have found that countries with higher calcium and dairy intake do not necessarily have lower hip fracture rates. In Hegsted’s ecological comparison, several countries with higher calcium availability also had higher rates of hip fractures in women.
This type of study cannot prove cause and effect. It does not prove that dairy causes osteoporosis. But it does challenge the overly simple message that drinking more milk automatically protects your bones.
Bone health depends on many factors, including physical activity, vitamin D status, overall diet quality, body weight, hormone levels, smoking, alcohol intake, medications, and fall risk. Calcium matters, but dairy is not the only source — and more dairy does not automatically mean stronger bones.
“Nutritionally speaking, dairy foods are essentially ‘liquid meats’—but worse, because people drink milk, and eat cheese, guiltlessly—often thinking ‘milk makes my bones unbreakable, helps me lose weight, and makes my skin as soft and beautiful as a baby's tush.’"
—Dr. McDougall, MD
This ecological comparison does not prove cause and effect, but it challenges the idea that higher calcium intake automatically leads to fewer hip fractures.
What’s Really in Your Milk? The Hidden Risks of Dairy
Dairy does provide nutrients, including calcium, protein, potassium, and fortified vitamin D. But those nutrients do not come in isolation. Dairy products also contain saturated fat, cholesterol, naturally occurring hormones, growth factors, lactose, highly bioavailable phosphorus, pesticides, cancer-promoting proteins, antibiotics, pus, bacteria, viruses, and no fiber.
Lactose intolerance, which can manifest as bloating, gas, and diarrhea, affects approximately 90% of people of Asian descent, 80% of American Indians, 65% of Africans and African Americans, and 50% of Hispanics. The prevalence among Caucasians varies widely.
Some dairy products may also raise concerns for people with allergies, lactose intolerance, acne, digestive issues, hormone-sensitive conditions, or cardiovascular risk factors. In addition, dairy can be a source of foodborne pathogens when products are raw, improperly handled, or contaminated.
In other words, the question is not whether dairy contains any nutrients. It does. The better question is whether dairy is the best or safest way to obtain those nutrients — especially when plant-based alternatives are widely available.
Health Conditions Linked to Dairy Consumption
The strength of the evidence varies by condition. Some associations are well established, such as lactose intolerance and milk allergy, while others are still being studied and should be interpreted with caution.
1. Allergies and Asthma: Dairy allergies are common, and dairy consumption has been linked to exacerbating symptoms of asthma and other respiratory conditions.
2. Autoimmune Diseases: Conditions such as Type 1 Diabetes, Multiple Sclerosis, Rheumatoid Arthritis, Lupus and many other Autoimmune Diseases have been linked to dairy consumption, possibly due to the autoimmune triggering proteins and due to molecular mimicry.
3. Autism: Some small studies have explored gluten-free, casein-free diets in children with autism, but the evidence remains limited and mixed.
4. Cancer Risks: Dairy has been studied in relation to several cancers, including lung, liver, ovarian, breast, prostate and other cancers, possibly due to its cancer-promoting protein casein, insulin-like growth factor-1 (IGF-1), hormones and hormone metabolites.
5. Cardiovascular Disease: High intake of dairy products has been associated with an increased risk of heart disease, including heart attacks and strokes.
6. Cataracts: Greater milk intake shows positive correlation with cataract formation.
7. Digestive Issues: Gastrointestinal problems like constipation, Crohn’s disease, irritable bowel syndrome (IBS), and lactose intolerance are often exacerbated by dairy consumption.
8. Ear Infections: Frequent consumption of dairy has been linked to recurrent ear infections, especially in children.
9. Infectious Risks: Dairy products can harbor various contaminants such as bacteria (Salmonella, Listeria, E. coli), viruses (avian flu virus A(H5N1)), and even prions (associated with diseases like Creutzfeldt-Jakob disease aka mad cow disease).
10. Infertility: High dairy consumption has been associated with certain types of infertility.
11. Kidney Disease: Highly bioavailable phosphorus and dairy proteins can contribute to kidney disease.
12. Mortality: High milk intake was associated with higher mortality and fractures in women and higher mortality in men.
13. Obesity: While dairy is often promoted for weight management, high-fat dairy products can contribute to obesity and metabolic disorders.
14. Osteoporosis and Bone Health: Despite its reputation for promoting bone health, studies suggest that excessive dietary protein consumption adversely affects bone due to high potential renal acid load.
15. Skin Conditions – Acne, Eczema, Psoriasis: Dairy products, particularly milk, have been associated with an increased risk of acne by pathologically increasing IGF-1-stimulation and influencing hormone levels and inflammation. Pro-inflammatory arachidonic acid contained in dairy might exacerbate eczema and other skin conditions.
16. Parkinson’s Disease: Several prospective studies have reported an association between higher dairy intake, especially low-fat dairy, and increased Parkinson’s disease risk, although the mechanism is not fully understood.
17. Mental Health: Dairy consumption has been linked to conditions like depression and schizophrenia, although the mechanisms are not fully understood.
Making Informed Choices
As consumers, it's crucial to be aware of the potential risks associated with dairy consumption and to make informed choices about our diet. For those considering reducing or eliminating dairy from their diet, alternative sources of calcium and other nutrients can be found in leafy greens, legumes, fortified plant milks and tofu, nuts, and seeds.
Conclusion: The Case for Ditching Dairy
Based on the provided evidence, it is clear that dairy can have detrimental effects on human health. Everything beneficial found in dairy can also be obtained from plant-based sources, often in a form that is more suitable for human health.
Plant-based alternatives typically come without the drawbacks of saturated fats, cholesterol, and a lack of fiber.
If you are considering making a single dietary change, eliminating dairy could be a significant step toward better health.
Fortunately, there are numerous plant-based alternatives available, allowing you to enjoy your favorite meals in a much healthier way.
Take Charge of Your Health
Dairy products are often marketed as healthy, but research suggests they may contribute to a variety of health concerns. If you’re ready to explore how dietary changes can improve your health, I’m here to help.
As a certified nutrition and health educator and coach, I provide evidence-based guidance focused on whole food, plant-based nutrition to help you prevent chronic disease, improve your health, and feel your best.
You can schedule a free 15-minute consultation by filling out the form on the bottom of www.nutritionandhealtheducator.com.
References: The strength of the evidence varies by condition…
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3. Autism:
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4. Cancer:
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Farlow DW, Xu X, Veenstra TD. Quantitative measurement of endogenous estrogen metabolites, risk-factors for development of breast cancer, in commercial milk products by LC-MS/MS. J Chromatogr B Analyt Technol Biomed Life Sci. 2009;877(13):1327-1334. doi:10.1016/j.jchromb.2009.01.032 https://pubmed.ncbi.nlm.nih.gov/19217359/
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5. Cardiovascular Disease:
Kritchevsky D. Dietary protein, cholesterol and atherosclerosis: a review of the early history. The Journal of nutrition 1995;125:589S-93S.
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6. Cataracts:
Couet C, Jan P, Debry G. Lactose and cataract in humans: a review. J Am Coll Nutr. 1991;10(1):79-86. doi:10.1080/07315724.1991.10718130
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Bhatnagar R, Sharma YR, Vajpayee RB, et al. Does milk have a cataractogenic effect? Weighing of clinical evidence. Dig Dis Sci. 1989;34(11):1745-1750. doi:10.1007/BF01540053
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7. Digestive Issues:
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Böhmer CJ, Tuynman HA. The effect of a lactose-restricted diet in patients with a positive lactose tolerance test, earlier diagnosed as irritable bowel syndrome: a 5-year follow-up study. Eur J Gastroenterol Hepatol. 2001 Aug;13(8):941-4. doi: 10.1097/00042737-200108000-00011. PMID: 11507359. https://pubmed.ncbi.nlm.nih.gov/11507359/
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8. Ear Infections:
Brennan-Jones CG, Whitehouse AJ, Park J, et al. Prevalence and risk factors for parent-reported recurrent otitis media during early childhood in the Western Australian Pregnancy Cohort (Raine) Study. J Paediatr Child Health. 2015;51(4):403-409. doi:10.1111/jpc.12741
https://pubmed.ncbi.nlm.nih.gov/25303240/
9. Infectious Risks:
Keba A, Rolon ML, Tamene A, et al. Review of the prevalence of foodborne pathogens in milk and dairy products in Ethiopia. Int Dairy J. 2020;109:104762. doi:10.1016/j.idairyj.2020.104762
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Oliver SP, Jayarao BM, Almeida RA. Foodborne pathogens in milk and the dairy farm environment: food safety and public health implications. Foodborne Pathog Dis. 2005;2(2):115-129. doi:10.1089/fpd.2005.2.115
https://pubmed.ncbi.nlm.nih.gov/15992306/
10. Infertility:
Chavarro JE, Rich-Edwards JW, Rosner B, Willett WC. A prospective study of dairy foods intake and anovulatory infertility. Hum Reprod. 2007;22(5):1340-1347. doi:10.1093/humrep/dem019
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Skoracka K, Ratajczak AE, Rychter AM, Dobrowolska A, Krela-Kaźmierczak I. Female Fertility and the Nutritional Approach: The Most Essential Aspects. Adv Nutr. 2021;12(6):2372-2386. doi:10.1093/advances/nmab068
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11. Kidney Disease:
Debiec H, Lefeu F, Kemper MJ, et al. Early-childhood membranous nephropathy due to cationic bovine serum albumin [published correction appears in N Engl J Med. 2011 Aug 4;365(5):477] [published correction appears in N Engl J Med. 2014 Feb 27;370(9):886]. N Engl J Med. 2011;364(22):2101-2110. doi:10.1056/NEJMoa1013792
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Kalantar-Zadeh K, Gutekunst L, Mehrotra R, et al. Understanding sources of dietary phosphorus in the treatment of patients with chronic kidney disease. Clin J Am Soc Nephrol. 2010;5(3):519-530. doi:10.2215/CJN.06080809
https://pubmed.ncbi.nlm.nih.gov/20093346/
12. Mortality:
Michaëlsson K, Wolk A, Langenskiöld S, et al. Milk intake and risk of mortality and fractures in women and men: cohort studies. BMJ. 2014;349:g6015. Published 2014 Oct 28. doi:10.1136/bmj.g6015
https://pubmed.ncbi.nlm.nih.gov/25352269/
13. Obesity:
Chen M, Pan A, Malik VS, Hu FB. Effects of dairy intake on body weight and fat: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2012;96(4):735-747. doi:10.3945/ajcn.112.037119
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Berkey CS, Rockett HR, Willett WC, Colditz GA. Milk, dairy fat, dietary calcium, and weight gain: a longitudinal study of adolescents. Arch Pediatr Adolesc Med. 2005 Jun;159(6):543-50. doi: 10.1001/archpedi.159.6.543. PMID: 15939853.
https://pubmed.ncbi.nlm.nih.gov/15939853/
14. Osteoporosis and Bone Health:
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Willett WC, Ludwig DS. Milk and Health. N Engl J Med. 2020;382(7):644-654. doi:10.1056/NEJMra1903547
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Barzel US, Massey LK. Excess dietary protein can adversely affect bone. J Nutr. 1998;128(6):1051-1053. doi:10.1093/jn/128.6.1051
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Weinsier RL, Krumdieck CL. Dairy foods and bone health: examination of the evidence. Am J Clin Nutr. 2000;72(3):681-689. doi:10.1093/ajcn/72.3.681
https://pubmed.ncbi.nlm.nih.gov/10966884/
15. Skin Conditions – Acne, Eczema, Psoriasis:
Adebamowo CA, Spiegelman D, Berkey CS, et al. Milk consumption and acne in adolescent girls. Dermatol Online J. 2006;12(4):1. Published 2006 May 30.
https://pubmed.ncbi.nlm.nih.gov/17083856/
Dall'Oglio F, Nasca MR, Fiorentini F, Micali G. Diet and acne: review of the evidence from 2009 to 2020. Int J Dermatol. 2021;60(6):672-685. doi:10.1111/ijd.15390
https://pubmed.ncbi.nlm.nih.gov/33462816/
Melnik B. Milk consumption: aggravating factor of acne and promoter of chronic diseases of Western societies. J Dtsch Dermatol Ges. 2009;7(4):364-370. doi:10.1111/j.1610-0387.2009.07019.x
https://pubmed.ncbi.nlm.nih.gov/19243483/
Afifi L, Danesh MJ, Lee KM, et al. Dietary Behaviors in Psoriasis: Patient-Reported Outcomes from a U.S. National Survey. Dermatol Ther (Heidelb). 2017;7(2):227-242. doi:10.1007/s13555-017-0183-4
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5453925/
Nosrati A, Afifi L, Danesh MJ, et al. Dietary modifications in atopic dermatitis: patient-reported outcomes. J Dermatolog Treat. 2017;28(6):523-538. doi:10.1080/09546634.2016.1278071
https://pubmed.ncbi.nlm.nih.gov/28043181/
16. Parkinson’s Disease:
Jiang W, Ju C, Jiang H, Zhang D. Dairy foods intake and risk of Parkinson's disease: a dose-response meta-analysis of prospective cohort studies. Eur J Epidemiol. 2014;29(9):613-619. doi:10.1007/s10654-014-9921-4
https://pubmed.ncbi.nlm.nih.gov/24894826/
Hughes KC, Gao X, Kim IY, et al. Intake of dairy foods and risk of Parkinson disease. Neurology. 2017;89(1):46-52. doi:10.1212/WNL.0000000000004057 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5496517/
17. Mental Health:
Severance EG, Yolken RH, Eaton WW. Autoimmune diseases, gastrointestinal disorders and the microbiome in schizophrenia: more than a gut feeling. Schizophr Res. 2016;176(1):23-35. doi:10.1016/j.schres.2014.06.027
https://pubmed.ncbi.nlm.nih.gov/25034760/
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Disclaimer: Iam a Certified Plant-based Health Educator, not a medical doctor. My goal is to present you with available evidence that will make your decision easier. The information I share is for educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. You are advised to do your own research and make informed decisions in partnership with your physician(s). If you are on medication and are switching to a whole-food, plant-based diet, it is important that you work with your doctor to monitor your condition and medication dosage during your change of dietary practices.
I encourage you to critically evaluate any claims and make informed decisions that support your long-term health and well-being.
