What Milk is Best for Fertility? Why Dairy Drinks Win

Real dairy drinks, such as cow milk, offer much more than nutrients. Over the years, you’ve probably heard quite a few different messages about which type of milk is best. On top of that, there are so many options at the grocery store these days that it can be confusing and overwhelming to choose the best milk for you and your family.

For folks navigating infertility, there’s even more misinformation floating around on the internet, and sometimes even coming from healthcare providers.

Key Takeaways on the Benefits of Drinking Cow’s Milk and Other Dairy Drinks

Real dairy milk is considered the most nutrient-dense option for fertility, providing protein, calcium, vitamins A and D, and B vitamins.
The blog says dairy does not need to be avoided when trying to conceive, and lactose-free milk, yogurt, and hard cheeses can still be consumed by people with lactose intolerance.
Whole milk may be a better fit for women trying to conceive, while men may prefer low-fat or skim milk, according to current fertility research.

What is the Best Type of Milk for Fertility?

As a registered dietitian specializing in fertility nutrition, I will always try to steer my clients towards real dairy milk. Real dairy milk is the most nutrient-dense option when compared to plant-based alternatives. It naturally contains protein, calcium, and B vitamins, and it also contains vitamins A and D. All of these are vital nutrients to support optimal reproductive health. Even if you have lactose intolerance, lactose-free dairy milk is a fantastic addition to your daily eating pattern, and low-lactose fermented dairy products like yogurt and hard cheeses are often well-tolerated by folks with lactose intolerance. These fermented dairy products also contain vitamin K, another helpful nutrient for early fetal development during pregnancy, as well as probiotics to support gut health.

Furthermore, there is no scientific evidence to support the claim that dairy negatively affects fertility. In fact, adequate dairy consumption (2-3 servings per day) is associated with improved outcomes for folks undergoing fertility treatment. While some may claim that dairy should be avoided by those trying to conceive because it is inflammatory, evidence suggests that dairy foods are not linked with inflammation.

What are the Benefits of Drinking Real Dairy Drinks?

Now you’re probably thinking: “Got it, real dairy milk... but what percent fat milk should I buy??” Whole milk, 2%, 1%, skim… There are many options to choose from! Growing up, you may have heard that skim milk was the best, or perhaps you grew up drinking whole milk and are wondering whether you now need to switch to a lower-fat option because you think it's “healthier.” While whole real dairy milk does contain saturated fat, which may increase the risk of heart disease when consumed in excess, some studies show that full-fat dairy milk products may actually have no impact, or even a positive impact, on heart disease and diabetes outcomes.

Furthermore, a large study, Nurses’ Health Study, showed that among female participants, those who consumed full-fat dairy products were less likely to experience anovulatory infertility than those who consumed low-fat or non-fat dairy products.

When it comes to male fertility, the story is a little different. While some studies show no association between men’s dairy food intake and fertility treatment outcomes, other studies show improvements in certain sperm parameters when men consume low-fat or skim milk products compared to full-fat options. Ongoing nutrition research continues to explore how dairy foods—and varying fat levels—may influence fertility outcomes in both males and females.

To summarize, real dairy milk and dairy foods like yogurt and cheese do not need to be avoided by couples trying to conceive unless they have an allergy or personal preferences. Whole dairy milk is recommended for women trying to conceive, whereas men looking to improve their fertility may prefer low-fat or skim milk products.

Common Questions on the Best Type of Milk for Fertility

Q: What type of milk is best for fertility?
A: Real dairy milk is best for fertility because it provides key nutrients that support reproductive health and fertility.

Q: Should people trying to conceive avoid dairy milk?
A: No. Real dairy does not need to be avoided unless someone has a milk allergy or a personal reason to avoid it.

Q: Does milk fat percentage matter for fertility?
A: Yes. Whole milk may be more supportive for women trying to conceive, while men may benefit more from low-fat or skim options.

Ultimately, choosing the right dairy milk for your family can be nuanced, especially if different family members may have different needs or preferences. While I always recommend choosing real dairy milk, the percent fat of the milk you buy is just one small part of numerous dietary choices you’ll make every day. Remember to prioritize a balanced diet overall, and don’t let the one or two items on the grocery list cause stress in your household.

McKenzie Caldwell, MPH, RDN, is the lead dietitian and founder of Feed Your Zest Nutrition & Wellness, a group practice focused on helping folks heal from perfectionism around food and their bodies so they can live fully nourished through fertility, pregnancy, and beyond.