Is Organic Milk Better? Here’s What the Experts Say

There are many different kinds of milk to choose from, but the high cost of organic milk may make you wonder whether it’s worth the investment.

Research has linked drinking milk with a lower risk of cardiovascular disease, hypertension, stroke, colorectal cancer, obesity, and osteoporosis. While milk is a rich source of nutrients, not all types of milk are created equal, and organic milk may be more beneficial for some people.

Organic milk differs from conventional cow’s milk in its nutrient profile and farming practices. To be labeled organic, milk must come from cows raised on a certified organic farm under strict farming standards.

These regulations include feeding the livestock 100% organic feed products, allowing them access to outdoor pastures year-round, and providing preventative management practices to keep them healthy. The United States Department of Agriculture (USDA) also prohibits using antibiotics, synthetic growth hormones, or preservatives in organic dairy farming.

Organic milk is processed similarly to conventional milk but is pasteurized and homogenized without artificial additives. Regular milk is heated to 161-167 degrees Fahrenheit (71-75 degrees Celsius) for around 15 seconds. On the other hand, most organic milk varieties undergo ultra-high-temperature processing, where they’re heated to 280 degrees Fahrenheit (137 degrees Celsius) for a shorter time, helping to protect against bacterial growth. As a result, organic milk heated to ultra-high temperatures typically has a longer shelf life than regular milk.

Organic milk has been linked to several potential health benefits, primarily due to organic dairy farming practices, which lead organic milk to have a more distinct nutritional profile and flavor.

Improved Fatty Acid Profile

Organic dairy products obtained from pasture-raised livestock contain significantly more beneficial nutrients, such as polyunsaturated fatty acids and conjugated linoleic acid (CLA). These cows enjoy fresh herbs and grasses, giving their milk a more favorable fatty acid profile, rich in omega-3 and omega-6 fatty acids.

Fatty acids play several key roles in cellular health, including membrane fluidity and cell growth, movement, and immune response. CLA may help protect against certain cancers, fight inflammation, and support weight management.

Low Levels of Chemical Residues

Conventional dairy farms typically use antibiotics and synthetic growth hormones to promote growth and protect their cattle against disease. Cows on organic dairy farms are not given antibiotics or synthetic growth hormones and are exposed to lower levels of pesticides.

While more specific research is needed, current studies suggest a connection between pesticide exposure and an increased risk of cancer and harmful effects on the brain. Drinking organic milk may benefit those concerned about chemical exposures through their diet.

Rich Nutritional Profile

Organic milk has a rich nutrient profile, boasting a higher concentration of certain vitamins and antioxidants than conventional milk. Research has shown that organic milk varieties contain more vitamin E and beta-carotene, likely due to the cows’ pasture-based diet.

Antioxidants help fight free radicals linked to oxidative stress (the imbalance of free radicals and antioxidants in the body) and inflammation. Obtaining antioxidants from organic milk is a convenient way to support overall health and protect against chronic disease.

Smaller Environmental Footprint

While it may not be a direct health benefit for consumers, strict organic farming standards may be better for the environment. Research has linked organic dairy farming to improved sustainability, indicating that increased pasture intake can be eco-friendly without detracting from the end product’s nutritional value.

Opting for organic milk instead of regular milk may support a healthy environment by reducing pollution and supporting animal welfare.

A typical serving of milk is 1 cup or 240 milliliters. While nutrition facts will vary between brands, 1 cup of organic whole milk provides approximately:

• Calories: 161
• Protein: 8 grams (g)
• Fat: 9 g
• Carbohydrates: 12 g
• Calcium: 199 milligrams (mg), or 20% of the Daily Value (DV)
• Potassium: 281 mg, or 8% of the DV
• Vitamin A: 72 micrograms (mcg), or 8% of the DV

Organic milk tends to have a higher nutritional value than conventional milk due to the cows’ grass-fed diet. This natural diet leads to milk rich in omega-3 fatty acids and antioxidants, which may also have slightly higher levels of vitamins A and E. Organic varieties are also made without antibiotics or synthetic growth hormones.

Nutritionally, organic milk may offer health benefits that regular milk can’t.

Organic milk is generally considered safe, though there are some concerns about milk consumption of any kind. Research indicates that milk offers more health benefits than risks, but some studies link drinking milk to a slightly increased risk of prostate cancer, acne, and iron-deficiency anemia.

While rare, milk may also cause adverse side effects like allergic reactions and lactose intolerance flare-ups.

Some animal studies have shown that overconsuming omega-6 fatty acids may contribute to inflammation. Organic milk is rich in omega-6 fatty acids, so excessive consumption may trigger inflammatory markers.

The overall health risks of organic milk are minimal, especially compared to the potential impact of growth hormones and pesticides used to produce non-organic milk.

When shopping for milk, consider the cost per serving, shelf life, and animal treatment. Organic milk is expensive to produce, so it costs more to buy, but it may be worth the investment if you prefer a rich nutrient profile and a longer shelf life.

Organic milk production has also earned high praise from animal welfare supporters. Cows on organic dairy farms must have pasture access year-round, promoting overall animal health and wellness.

Organic dairy also leaves a smaller environmental footprint than conventional farming, making it a more sustainable choice.

Deciding between organic and non-organic milk is a personal choice. Organic milk may offer some health benefits that regular milk doesn’t, including less exposure to pesticides and no exposure to antibiotics and synthetic hormones. Organic milk also contains more omega-6 and omega-3 fatty acids. However, organic milk is pricier and may not be accessible to everyone.

Conventional milk is less expensive than organic milk. While it may be less nutrient-dense, it’s nutritionally similar. Both organic and non-organic milk contain important nutrients like essential vitamins, calcium, and protein. Organic varieties may be preferable to those who want to support sustainable farming practices and limit their exposure to chemicals, but non-organic milk is cheaper and still offers good nutritional value.

Studies have shown that organic milk maintains more nutrients after processing than regular milk. However, organic milk is made from cows that undergo strict farming practices, resulting in higher production costs and a higher price for consumers.

Deciding between organic and regular milk is a personal choice. Organic milk can be an excellent addition to a well-balanced diet if its increased nutritional value benefits overall health and your grocery budget allows it. Regular milk may be more affordable for some, and it still offers several essential nutrients that support overall health.