How much milk should I drink per day? What is the dosage according to age?

Drinking milk is very good in providing nutrition for the body's development. However, it is necessary to pay attention to the groups of subjects divided by age to balance the appropriate dosage. So how much milk should you drink each day, specifically for each age group? The answer will be in the article below by NanoFrance!

Effects of milk and dairy products

Milk is a drink with outstanding effects in supplementing nutrients and providing energy for the body. So besides helping to supplement nutrition, what other effects does milk bring?

Many studies show that dairy products, especially yogurt and cheese, help fight disease if consumed regularly.

• Helps reduce the risk of death by 20% for people with a history of cardiovascular disease, when using milk and dairy products.
• Helps reduce the risk of stroke by 9% for people who regularly drink 1 glass of milk every day.
• Reduces the risk of chronic diseases, colon cancer, bladder cancer, stomach cancer, breast cancer, etc.

The above benefits are due to the 5 nutritional components in milk: calcium, vitamin D, protein, biologically active peptide chains and fatty acids.

Should I drink a lot of milk?

Too much of anything is bad, not good for your health and even counterproductive. Drinking milk and dairy products is no exception. Drinking too much milk is also not good for your body.

According to research published in the British Medical Journal, people who drink too much whole milk every day have a higher risk of death than those who consume it at the recommended level.

Drinking too much milk can lead to weight gain, bloating, stomach pain, diarrhea, constipation, etc. There are many other side effects that can be caused by drinking too much milk.

How much milk should I drink per day?

According to research data, nutrition experts from the US, UK, and European countries recommend:

• For strong bones, drink no more than 1 glass per day.
• The average person only needs to drink 1 glass – equivalent to 235 ml of milk per day, providing daily calcium and vitamin B2.
• You should not drink more than 3 glasses of milk per day.

According to research by nutrition experts in Vietnam, the amount of milk for each group of people depends on the physical condition of Vietnamese people.

For children

• Children from 3-5 years old: Should use 4 units of milk and dairy products every day. Equivalent to 15g cheese (1 piece of cheese) + 100ml yogurt + 200ml liquid milk (2 small glasses of milk)
• Children from 6-7 years old: should use 4.5 units of milk and dairy products every day. Including 15g cheese + 100ml yogurt + 250ml liquid milk.
• Children aged 8-9 should consume 5 units of milk per day. Including 30g cheese + 100ml yogurt + 200ml liquid milk.
• From 10 to 19 years old: should use 6 units of milk and milk products. Including 30g cheese + 200ml yogurt + 200ml liquid milk.

For adults

• From 20 – 49 years old: should use 3 units of milk and dairy products per day. Including 15g cheese + 100ml yogurt + 100ml liquid milk.
• From 50 to 69 years old: should drink 3.5 units of milk per day. Equivalent to 15g cheese + 100ml yogurt + 150ml liquid milk.
• People over 70 years old: should drink 4 units of dairy products every day. Including 30g cheese + 100ml yogurt + 100ml liquid milk.
• Pregnant women are recommended to consume 6 units of milk a day. This includes 30g of cheese + 200ml of yogurt + 200ml of liquid milk.

Thus, the dosage of milk used for each age is different. It is recommended to use according to the dosage shared above. The dosage of milk and dairy products has been researched by nutrition experts specifically for the physical condition of Vietnamese people.

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