The timing of milk consumption significantly impacts nutrient absorption and sleep quality. Milk should be consumed as a snack, not as a complete replacement for main meals.

Tran Pham Thuy Hoa, a nutritionist from Tam Anh General Hospital Hanoi, suggests that the ideal times to drink milk are mid-morning or mid-afternoon. These periods are when the body often needs an energy boost after periods of work or study. Consuming milk one to two hours before or after main meals ensures better absorption and prevents a false sense of fullness that could reduce appetite. Moreover, drinking milk as a snack helps maintain energy levels, limits unhealthy snacking, and supports weight management.

Milk contains tryptophan, which plays a role in producing serotonin and melatonin. These compounds support nerve relaxation and regulate sleep, making milk suitable for evening consumption. The evening is also a time when the body actively regenerates tissues and bones. Therefore, supplementing calcium from milk during this period benefits bone and joint health, particularly for growing children, pregnant women, and the elderly. To avoid bloating, indigestion, or acid reflux, it is advisable to drink milk one to two hours before bedtime.

Avoid drinking milk on an empty stomach, especially if you have a sensitive digestive system or lactose intolerance, as it can lead to bloating, abdominal pain, or diarrhea. For balanced nutrition and energy, pair milk with bread, cereals, or fruits.

According to nutritionist Hoa, a common mistake is to consider milk a complete nutritional substitute for natural foods. Milk and dairy products, such as yogurt and cheese, cannot replace the essential nutrient groups found in meat, fish, green vegetables, fruits, and starches in your daily diet.

Children aged 6-18 typically require about 500-600 ml of milk daily, depending on their age and activity levels. Excessive milk intake, particularly sugary or high-fat varieties, can cause appetite loss and nutritional imbalance. For adults, the recommended milk intake is generally one to two glasses per day, equivalent to about 200-500 ml, depending on individual health status and physical activity.

Nutritionist Hoa points out that not everyone is suited for regular cow's milk. Individuals with lactose intolerance may experience bloating, abdominal pain, or diarrhea after consumption due to a deficiency in the lactase enzyme. In such cases, it is best to divide the daily milk intake into smaller portions, consuming it with meals to alleviate discomfort, or opt for lactose-free milk or fermented products like yogurt.

People with stomach conditions, gastroesophageal reflux disease, or irritable bowel syndrome should also be mindful of the amount and timing of their milk consumption. Avoid drinking milk simultaneously with medication, as calcium and protein can interfere with the absorption of certain drugs. For those managing weight, prioritizing low-fat or sugar-free milk, consumed in appropriate amounts as part of a balanced diet, is recommended.

Trinh Mai