Do kids need milk?

In the late 1990s and early 2000s, you could hardly watch TV or flip through a magazine without seeing a celebrity sporting a foamy white mustache. The dairy industry’s advertising — especially the famous “got milk?” campaigns — helped cement the idea that cow’s milk is synonymous with health, growth and strong bones. It’s no surprise that many parents still assume their children require milk to thrive.

But do kids actually need to drink cow’s milk? The short answer: It can be a good source of nutrients for growing children, but it’s not the only way for kids to get the calcium, vitamin D and other essentials they need — and too much of it can actually do more harm than good.

Read on for key facts about cow’s milk, dietary alternatives and what pediatricians want parents to know about meeting kids’ nutritional needs.

Why do people think kids need to drink cow’s milk?

“Most caregivers we see in the clinic believe that kids need milk,” confirmed Joy Elion, MD, a pediatrician at the University of Chicago Medicine. “Milk (breast milk or formula) is the main source of nutrition for infants until they turn a year old, so it’s natural to think it’s still needed beyond that age.”

This step-by-step logic has been supplemented and solidified by decades of aggressive marketing and government subsidies that successfully made “milk = essential nutrition” into conventional wisdom. Everywhere from school cafeterias to social media, milk is closely tied to children in the American imagination.

Benefits of milk in kids’ diets

Elion doesn’t deny that milk deserves at least some of its good reputation. It is a convenient, calorie-dense option for toddlers and a source of nutrients that the body can use for brain development, tissue repair, and strong bones and teeth.

“It’s an excellent, all-in-one source of fat, protein, calcium and vitamin D, all of which are important in kids’ diets,” she said. “After the first year of life, I usually recommend transitioning from formula to 16-24 ounces of whole cow’s milk per day, and then low-fat or skim milk for children over 5.”

Can too much milk be harmful?

While milk is often viewed as an unquestionably “good” food, overconsumption can have real downsides.

“Too much milk consumption can cause iron deficiency anemia in kids," Elion explained.

Milk fills a child up, leaving less room and appetite for iron-rich foods such as lean meats, beans and leafy greens. Milk can also make it more difficult for the body to absorb the iron it receives. As a result, children who consume especially large amounts of milk may not get enough iron from their overall diet, leading to fatigue, weakness and other symptoms associated with anemia. This is especially common in children introduced to cow’s milk in their first year of life, which pediatricians do not recommend.

But how much milk is too much?

"Because of the risk of anemia, we recommend limiting daily intake to 24 ounces or less after the age of 1,” Elion said.

Alternative sources of calcium and vitamin D

“Kids do need proper amounts of vitamin D and calcium in their diets, but it can come from other sources,” Elion said. These include dairy products like yogurt and cheese, along with mushrooms, eggs and certain fish. Calcium can also come from many plant-based sources like beans, whole grains, leafy greens, broccoli, tofu, nuts and seeds.

Elion also noted that many foods now contain added calcium and vitamin D, which can be especially helpful for children with dairy allergies or intolerance. Parents can look for “fortified” labels on products like orange juice, cereals and plant milks at the grocery store.

Tips for a balanced childhood diet

In the end, the secret to meeting children’s nutritional needs isn’t found in a single beverage; it’s in choosing a variety of nutritious foods and beverages and watching for signs that your child might be missing (or overdoing) certain nutrients. Cow’s milk can be part of that puzzle, but it’s by no means the only piece.

“Milk is not essential, but kids do need plenty of calcium to support bone development as they grow and go through puberty,” Elion said. “But we don’t need to overdo it — one to two cups of milk per day is adequate while including other calcium sources.”

By focusing on moderation, variety and a solid balance of nutrients, parents can help their children thrive — whether or not they sport that famous milk mustache.