Can I drink HL milk every day? Benefits, risks, and recommended intake

January 4, 2026 •

3 min read

According to the Singapore Heart Foundation, one in two Singaporean adults has borderline to high blood cholesterol. For many, consuming daily dairy is part of a healthy diet, but the specific formulation of HL milk raises questions about its suitability for everyday consumption.

Quick Summary

Answering if daily HL milk consumption is safe and healthy by examining its unique nutritional profile, highlighting benefits like bone and heart health, and discussing potential risks like excessive nutrient intake or side effects for specific individuals.

Key Points

Rich in nutrients: HL milk is fortified to be high in protein, calcium, and essential vitamins like D and K for bone and muscle health.
Heart-healthy options: Some variants include plant sterols, which can help lower blood cholesterol levels when consumed regularly.
Lactose-reduced: Its lower lactose content makes it a more digestible option for people with lactose sensitivity.
Long shelf life: UHT processing gives HL milk an extended shelf life, offering convenience and safety.
Moderation is key: While beneficial, overconsumption can lead to nutrient imbalance, weight gain, or digestive issues in some individuals.
Consider your health: Always consider personal dietary needs and underlying health conditions; consulting a doctor is advisable.

What is HL milk?

HL milk, specifically the Marigold brand, is a processed dairy product formulated to be different from regular fresh milk. The 'HL' stands for 'High/Low,' indicating its higher-than-average content of certain nutrients and lower content of others. It is high in calcium and protein but low in fat and lactose, making it an attractive option for people with dietary restrictions or specific health goals. Some variants are even fortified with plant sterols to help lower blood cholesterol. The milk undergoes ultra-high temperature (UHT) treatment, which extends its shelf life significantly without refrigeration until opened.

The nutritional advantage of drinking HL milk daily

Daily consumption of HL milk offers several key nutritional benefits, especially due to its targeted fortification.

Bone and muscle strength

The milk is formulated to support bone health with its higher levels of calcium and added vitamins D and K, which are crucial for calcium absorption. This is particularly beneficial for the elderly and growing children. Additionally, the high protein content supports muscle growth and maintenance, which is essential for an active lifestyle and combating muscle loss associated with aging.

Heart health

Some HL milk variants are enriched with plant sterols, which have been proven to help lower blood cholesterol levels. A daily intake of two glasses of HL milk with plant sterols can provide a significant portion of the daily recommended sterol intake to help manage blood cholesterol and reduce the risk of coronary heart disease.

Lactose intolerance management

For individuals with lactose sensitivity, HL milk is formulated with a reduced lactose content (up to 70% less than regular milk). This allows those who typically experience digestive discomfort from regular milk to enjoy the nutritional benefits of dairy with fewer side effects.

Potential downsides and considerations

While beneficial for many, there are some potential downsides and considerations to keep in mind when drinking HL milk daily.

Overconsumption risks

Excessive intake of any fortified food can lead to a nutrient imbalance. The high levels of calcium in HL milk, for instance, could contribute to kidney stone formation in susceptible individuals. Similarly, consuming too much milk can displace other important food groups like fruits and vegetables, potentially leading to deficiencies in fiber or other vitamins not found in milk.

Additives and processing

Unlike fresh pasteurized milk, HL milk's UHT treatment and fortification mean it is not a 'whole' or 'unaltered' food. While generally safe, some people may be sensitive to food additives, and the high-heat process can slightly degrade some water-soluble vitamins, although the overall nutritional impact is minimal.

Weight management

Although HL milk is low in fat, it is not calorie-free. The calories, particularly in flavored varieties, can add up, and overconsumption could contribute to weight gain if not balanced with an overall diet and exercise. The higher fat content of whole milk is also a consideration, although HL milk is specifically low-fat.

Comparison: HL Milk vs. Regular Milk


Feature	HL Milk	Regular Milk
Processing	Ultra-high temperature (UHT) sterilisation.	High-temperature short-time (HTST) pasteurisation.
Shelf Life	Months when unopened; requires refrigeration once opened.	Days; requires constant refrigeration.
Calcium	Significantly higher due to fortification.	Standard levels; not fortified.
Protein	Higher content for muscle support.	Standard levels; complete protein source.
Lactose	Lower levels (up to 70% less) for easier digestion.	Standard levels; can cause issues for the lactose intolerant.
Plant Sterols	Often fortified with plant sterols to reduce cholesterol.	Not typically included.
Taste	Can have a slightly sweeter or 'cooked' taste due to UHT processing.	Richer, fresh dairy taste.

Conclusion: Making an informed choice

Drinking HL milk daily can be part of a healthy diet, particularly for those looking to boost their intake of calcium, protein, and vitamin D or manage cholesterol with specific fortified variants. Its lower lactose content is a significant advantage for sensitive individuals. However, like any food, moderation is key to avoid the potential risks associated with overconsumption and nutrient imbalances. The optimal amount of milk for adults is typically 1 to 3 cups daily, aligned with national dietary guidelines. Ultimately, the best choice depends on individual dietary needs, health goals, and tolerance, and for personalized advice, consulting a healthcare professional is recommended.

For more information on general dairy guidelines and alternatives, you can explore resources from the Physicians Committee for Responsible Medicine.

Frequently Asked Questions

No, HL milk is formulated to have specific nutritional advantages, including higher calcium and protein and lower fat and lactose, while also undergoing ultra-high temperature (UHT) treatment for a longer shelf life.

While the exact amount depends on individual nutritional needs, national dietary guidelines often recommend 1 to 3 servings of dairy per day for adults, and two glasses daily is a common suggestion for fortified milks like HL.

For most people, HL milk is safe and beneficial as part of a balanced diet. However, overconsumption may pose risks such as nutrient imbalance, weight gain, or digestive upset, especially if you have an underlying health condition.

HL milk is often suitable for individuals with lactose sensitivity because it contains a significantly lower amount of lactose compared to regular milk, reducing the chance of digestive discomfort.

Plant sterols are compounds found in some HL milk variants that have been clinically shown to help lower blood cholesterol levels by blocking its absorption.

UHT processing does not significantly affect the main nutrients like protein and calcium, though some heat-sensitive vitamins, such as B and C, may be slightly reduced. However, since milk isn't a primary source for these vitamins, the overall nutritional impact is minimal.

As a low-fat and high-protein option, HL milk can support weight management by promoting satiety. However, overall calorie balance is most important, and consuming it in excess can contribute to weight gain.