Brain Health Benefits of Dairy for Cognitive Function and Mental Wellness

We know we should stay active for heart health and take probiotics for gut health, but what about brain health?  Luckily, you can support your brain health with something you do every day — eating.

What you eat matters when it comes to brainpower. A diet rich in whole foods can help improve cognitive function, and including dairy as a part of your diet can help play a powerful role in cognitive health and mental wellness. With a growing body of research to support, it’s time to enjoy the brain-boosting benefits of dairy.

At Dairy Farmers of America (DFA), we’re a leading global dairy cooperative committed to providing high-quality dairy products that can nourish your body, as well as your mind. 

The science-backed benefits of dairy for your brain health

Our bodies are a fascinating network of connections. Each system is closely connected to the next — making it especially important to focus on whole-body health. 

It’s easy to think of our brain as a singular organ that just helps us think. The truth is our brains are responsible for almost every function in our bodies. We should fuel them accordingly!

Dairy products are a great food for brain function. They’re packed with key nutrients that can aid in cognitive function and mental health. 

Here are a few ways dairy fuels a healthy mind:

• Probiotics, like the ones found in fermented dairy products, like yogurt, kefir and cottage cheese, support a healthy gut, which can lead to more stable moods and reduced stress
• Milk is a source of many B vitamins like B12, B6 and riboflavin. These are essential for optimizing neurotransmitter function, energy production and mental clarity
• Tryptophan is an amino acid that plays an important role in regulating sleep and producing serotonin (one of the four feel-good hormones)
• Calcium and vitamin D, two of the most well-known nutrients in dairy, play a role in nerve signaling and overall brain health. A recent study found that low calcium levels from low dairy consumption can contribute to insomnia and higher rates of depression

The benefits of dairy products go far beyond healthy bones and strong muscles. Sure, we knew that dairy makes people happy — duh! (Have you ever had ice cream on a hot day?) But who knew there was so much science behind it? Beyond its well-known nutrients, certain dairy products, like yogurt and kefir, contain probiotics which aren’t just good for your gut, but for your mental well-being, too.

Dairy and the gut-brain axis: What it means and why it matters

Have you ever “gone with your gut?” It’s not just a turn of phrase; there’s a real reason that you might be inclined to listen to what your stomach is telling you — and not just that you’re ready for lunch. It’s called the gut-brain axis. 

According to Johns Hopkins, researchers are finding evidence that the gastrointestinal system may, for better or for worse, send mood-altering signals to the brain. Although you might not think about taking probiotics for mental health — the good bacteria in dairy foods can help keep your digestive system happy, as well as your mood.

Research has shown a decreased risk of anxiety and depression in people who consume more fermented dairy products. All the more reason to ensure you’re giving your gut the good bacteria it needs to regulate brain function and stave off mood disorders through the gut-brain axis.

Easy ways to add more dairy to your day:

• Add yogurt or kefir to your daily smoothie
• Toss a scoop of cottage cheese into your scrambled eggs in the morning
• Incorporate buttermilk into your recipes for pancakes, biscuits or other baked goods
• Turn to sour cream — the true kitchen superhero — by adding a dollop on your baked potato, taco salad or bowl of chili. You can even throw it into cookie recipes … trust us, it’s delicious.

How dairy can help seniors stay sharp

It’s no secret that we lose some of our mental sharpness as we age. Nearly 1 in 9 Americans ages 65 and older has Alzheimer’s disease. As research into diseases like Alzheimer’s and dementia progresses, there is some good news on how to improve cognitive function and maintain a healthy mind well into your golden years.

A research team at KU Medical Center found that adults aged 60–89 who drink three servings of milk a day can boost their brains’ levels of glutathione — a powerful antioxidant that helps protect the brain from damage associated with aging and age-related cognitive decline.

Exercise is also a powerful tool for brain health. Studies have shown that older adults who participate in regular exercise may see slower rates of cognitive decline. However, as we age, our bodies don’t move like they used to, and we may be more prone to injuries. The nutrients in dairy have been proven to keep bones strong and reduce the risk of falls and fractures. So, not only can dairy directly benefit your cognitive health, but it can help support your physical strength so you can take extra steps toward long-term mental wellness.

Dairy is a tasty brain food for all (even if you’re lactose intolerant)

It’s clear that dairy can have a positive effect on mental health and cognitive performance, but what if you’re one of the 30 million Americans with lactose intolerance? Good news! You can still enjoy the brain-boosting benefits of dairy. Lactose-free milk provides the same essential nutrients, like B vitamins and tryptophan, which science has shown can support focus, memory and mood. Plus, it tastes just like regular milk — because it is regular milk — just without the lactose.

Lactose-free milk is no longer limited to health food and specialty stores; today, it can be found in more grocery stores, supermarkets and big box stores than ever before. Many DFA farmer-owned brands, like DairyPure®, TruMoo®, Alta Dena® Dairy, Garelick Farms® and Kemps®, offer lactose-free milk.  

How to get the total body boosting benefits of dairy

There are so many nutritious foods for brain function in the dairy aisle. You can’t go wrong with any of them, but here are a few snack ideas for brain health featuring dairy.  

Snack ideas for brain health featuring dairy:

• Slather your morning bagel with plenty of cream cheese
• Enjoy a stack of cheese and crackers or dip veggies in cottage cheese for a protein-packed snack
• Swap your afternoon soda for a glass of milk or add a splash of cream to your coffee or tea
• Enjoy a cup of yogurt with fruit and a drizzle of honey for a satisfying dessert

However you prefer to enjoy your dairy, it’s more than just delicious — it’s a science-backed brain booster that can help support mood, memory and long-term cognitive health. By making mindful dairy choices, you can nourish both your body and mind. 

Ready to fuel your brain? Treat yourself to high-quality dairy products from DFA’s farmer-owner brands.