Is Milk Good for Infection? Decoding the Dairy Debate

December 13, 2025 •

4 min read

According to a 2024 review in the Nutrition Journal, fermented dairy products with specific probiotics may reduce the risk and burden of common infectious diseases like respiratory tract infections. This suggests the answer to 'is milk good for infection' is more nuanced than simple yes or no, depending on the type of milk and the specific illness.

Quick Summary

Dairy contains nutrients like protein, vitamins A and D, and zinc that support immune function. Fermented varieties with probiotics may specifically help combat common colds and respiratory infections. While raw milk poses significant health risks due to harmful pathogens, pasteurized and probiotic-rich options offer potential benefits during illness. The long-standing myth about milk increasing mucus has been disproven.

Key Points

Supports Immune Function: Milk contains vital nutrients like vitamins A and D, protein, zinc, and selenium that are essential for a healthy and effective immune system.
Probiotics for Fighting Infection: Fermented dairy products, such as yogurt and kefir, contain probiotics that can boost gut health and may reduce the risk, duration, and severity of respiratory infections.
Raw Milk is Dangerous: Unpasteurized (raw) milk poses a significant risk of foodborne illness from dangerous bacteria like E. coli and Salmonella and should be avoided, especially by those with weakened immunity.
Myth About Mucus: The belief that milk increases mucus is a long-standing myth. While the creamy texture may make phlegm feel thicker, it does not cause your body to produce more.
Safe Consumption during Illness: Unless you have a specific intolerance or allergy, pasteurized and fermented dairy products are safe to consume and can provide valuable nutritional support when you are sick.
Personalized Approach: The effects of dairy can be individual. For some, fermented dairy can be a powerful immune ally, while for others with lactose sensitivities, alternative nutrients are necessary.

Milk's Nutritional Arsenal for Your Immune System

Milk and other dairy products are packed with essential nutrients that play a vital role in supporting a healthy immune system. The body needs these components to function correctly and mount an effective defense against pathogens.

Key Nutrients and Their Role

Vitamin D: Often referred to as the 'sunshine vitamin,' it is crucial for a healthy immune response. Research shows a strong link between a lack of vitamin D and a higher susceptibility to infection. Most fortified milk contains a significant portion of your daily requirement.
Protein: This macronutrient is fundamental for building and repairing body tissues, but it's also essential for creating antibodies. Antibodies are specialized proteins that identify and neutralize viruses and bacteria.
Vitamin A: This vitamin helps maintain the health of white blood cells and the mucosal membranes lining your respiratory and digestive tracts. These membranes act as a protective barrier against infection.
Zinc and Selenium: These minerals function as antioxidants that help reduce inflammation and are critical for immune cell function and wound healing.

Fermented Dairy: The Probiotic Advantage

While regular pasteurized milk provides a solid foundation of nutrients, fermented dairy products like yogurt and kefir offer an additional layer of immune support through probiotics. These 'good' bacteria contribute to a healthy gut microbiome, which is closely linked to immune function.

How Probiotics Help Fight Infection

Gut-Immune Connection: A significant portion of the immune system resides in your gastrointestinal tract. The probiotics found in fermented dairy interact directly with this system, helping to strengthen and modulate immune responses.
Reduces Risk and Severity: Multiple studies have indicated that consuming probiotic-fermented dairy products can reduce the incidence, duration, and severity of common infectious diseases (CIDs), particularly respiratory tract infections (RTIs) and the common cold. A meta-analysis confirmed a protective effect across different age groups.

The Raw Milk Reality: A Risky Proposition

While some anecdotal accounts and studies on raw farm milk consumption have suggested anti-inflammatory benefits, public health organizations like the FDA and CDC strictly warn against it. Raw, unpasteurized milk can harbor dangerous pathogens that can cause serious foodborne illnesses.

The Dangers of Unpasteurized Milk

Serious Pathogens: Raw milk can contain bacteria such as Salmonella, E. coli, and Listeria, which can lead to severe and sometimes fatal illness.
High-Risk Groups: Individuals with weakened immune systems, children, the elderly, and pregnant women are especially vulnerable to the pathogens in raw milk.
Pasteurization's Role: The process of pasteurization was specifically developed to kill these harmful germs, making milk safe for widespread consumption without significantly altering its nutritional value.

Table: Pasteurized vs. Probiotic vs. Raw Milk and Infection


Feature	Pasteurized Milk	Probiotic-Rich Fermented Dairy	Raw Milk (Unpasteurized)
Immune Support	Good: Contains essential nutrients like Vitamin A, D, Protein, Zinc.	Excellent: Contains all the benefits of pasteurized milk plus gut-supporting probiotics.	Potentially Beneficial, but Dangerous: May contain immune-modulating components, but risk of pathogen contamination is high.
Infection Fighting	Provides foundational nutrients for a strong immune system to fight off illness effectively.	May reduce the incidence, duration, and severity of common infections like colds and RTIs.	Very High Risk: Direct source of serious and potentially deadly pathogens.
Safety Profile	Very Safe: Pasteurization eliminates dangerous bacteria, making it safe for all populations.	Very Safe: Made with pasteurized milk and added beneficial cultures, offering a low-risk way to boost gut health.	Highly Dangerous: Not recommended by health authorities due to risk of foodborne disease.
Best For	Daily nutritional intake to support a healthy immune system.	Improving gut health and potentially shortening or preventing colds and respiratory illnesses.	Not Recommended for human consumption.

Addressing the Milk and Mucus Myth

One of the most persistent myths surrounding milk consumption is that it increases mucus production, especially during a cold. Multiple scientific studies have debunked this claim. While the thick consistency of milk can temporarily make existing phlegm feel thicker or more irritating in the throat, it does not cause your body to produce more mucus. The sensation is an illusion caused by the interaction of milk's fat content with saliva. Avoiding dairy during an illness due to this misconception can lead to missing out on valuable nutrients your body needs to recover.

Conclusion: Making Informed Choices During Illness

When you're sick, your body requires proper nutrition to fuel the immune response. Milk, especially fermented dairy, provides valuable vitamins, protein, and probiotics that can help. The choice to include milk in your diet during an infection should focus on safe, pasteurized products. Fermented options like yogurt and kefir may even offer specific benefits against certain respiratory infections by boosting your gut health. However, you should always avoid raw milk due to the significant risk of pathogen contamination. Ultimately, unless you have a diagnosed dairy allergy or lactose intolerance, there is no scientific reason to avoid pasteurized dairy products when you are ill.

For more detailed information on probiotics and immune health, consider exploring resources like the National Institutes of Health.

Frequently Asked Questions

While milk itself won't prevent a cold, the nutrients it contains, like Vitamin A and D, protein, and zinc, are crucial for supporting your immune system. Fermented milk products with probiotics have been shown in studies to reduce the risk and severity of common colds.

No, this is a myth. The creamy texture of milk can temporarily thicken saliva and make existing phlegm feel more pronounced, but it does not cause your body to produce more mucus. Numerous scientific studies have debunked this popular belief.

If you are lactose intolerant, you should follow your typical dietary plan, which may involve avoiding or limiting dairy. You can get similar immune-boosting nutrients from other foods or opt for lactose-free dairy alternatives and probiotic supplements.

Pasteurized milk is the safest option. For added benefits, consider probiotic-rich fermented dairy products like yogurt or kefir, which contain live cultures that can support your immune system via your gut.

Absolutely not. Raw, unpasteurized milk can be contaminated with dangerous and potentially fatal bacteria. Health authorities strongly advise against its consumption due to the high risk of foodborne illness.

Yes, protein from dairy is vital for your body's recovery process. It helps produce antibodies and repair tissues. During illness, having an adequate intake of high-quality protein is very important for a strong immune response.

Yes, drinking pasteurized milk is generally considered safe if you have a UTI. Hydration is key to flushing bacteria, and milk is a hydrating fluid. Some fermented dairy products may even help by providing beneficial bacteria, but always consult a doctor for personalized advice.