Many milks in the dairy aisle are now labeled as “A2 milk”. It’s only natural to wonder what this means and if it has any benefits compared to your regular cow’s milk. There is also conflict around how A2 milk is labeled, which is being addressed in the United States Federal Court. What is all the craze about A2 milk? Here you’ll learn exactly what it is and the benefits this milk may have.
What Is A2 Milk?
A2 milk is a natural nutrient-dense milk that is similar to regular cow’s milk but with a slight variation in the protein found in the beverage. This milk is generally produced from free-grazing cows and is rich in A2 beta-casein. The protein casein is believed to support overall wellness by boosting immunity, cognitive function, and hair and skin nourishment for improved health.
This is dairy milk and is packed with important vitamins, minerals, and macronutrients. Key nutrients such as calcium, protein, and vitamin D can be found in the milk. The A2 website shares that its milk provides protein, fats, carbohydrates, dietary fiber, vitamin D, calcium, potassium, and vitamin A.
Milk Casein Protein: A1 and A2
One of the main nutrients in cow’s milk is protein, and it comes in two forms: whey and casein. Casein is the majority of milk proteins. Beta-casein is one of the three main casein proteins that are found in milk, and it comes in two primary forms: A1 and A2. Simply put, these are genetic variants of each other with a different structural makeup based on one amino acid.
What’s the Difference Between A1 and A2 Beta-Casein?
Early animal research suggests that the A1 protein creates beta-casomorphin-7 (BCM-7), which changes gastrointestinal function. Specifically, it slows the movement of the bowel and also worsens inflammation in the gut. This usually happens as your body’s immune triggers a response to counter the BCM7. Accompanying symptoms may include redness, swelling, and pain, as well as autoimmune issues.
On the other hand, A2 beta-casein is claimed to express none of the negative health effects of A1 beta-casein. As such, claims suggest that it does not create BCM7 to the same degree as the A1 casein. It is easy to digest, does not cause inflammation in the gut, and is not a contributor to the development of conditions like diabetes and autoimmune diseases.
Origins of A2 Milk
Both A1 and A2 are found in the ordinary cow’s milk that you buy in supermarkets.
The increased interest in A2 milk is the result of the A2 Milk Company patenting a genetic test that allows it to determine the type of protein a cow produces in its milk. As such, the company has a license stating their cows produce milk with only A2 protein and not A1 protein. A2 milk is then marketed by the company as containing only the A2 form of beta-casein.
Is A2 Milk Better for You? Studies
Propelling the hype around A2 milk was the initial claim suggesting that A1 proteins had harmful effects on human health.
However, in 2009, the European Food Safety Authority (EFSA) nullified said claims after reviewing literature on the subject matter. The EFSA found there was a lack of association between consuming milk with the A1 protein and the development of conditions like type 1 diabetes and heart disease.
Despite this research though, many people anecdotally still find A1 milk to have negative health effects. There appears to be a sufficient consensus on the beneficial effects of A2 milk on the decrease in digestive intolerance linked to the consumption of A1 milk (2).
Research on A1 Only Milk vs. A2 Only Milk
Research suggests that A1 protein was responsible for digestive discomfort and symptoms including bloating and flatulence that are typically related to lactose intolerance. Other common symptoms associated with intolerance to A1 casein in milk include:
Gastrointestinal problems like bloating, diarrhea, constipation, and stomach aches- Fatigue
- Brain fog
- Acne
- Asthma
- Aching joints, arthritis
- Weight gain
- Eczema
- Allergies
However, research findings contradict some of these claims against the A1 protein.
In a peer-reviewed human study, researchers compared differences after participants drank milk containing only the A1 protein versus milk that had only the A2 protein. They found that participants who drank milk with only A1 protein experienced softer stools in comparison to when they drank milk containing only A2 protein. This finding challenges the earlier claims found in animal studies that A1 protein slows bowel movement, on the notion that it may make stool content bulkier, resulting in harder stools.
In the study, softer stools appear to be attributed to an increase in gut inflammation resulting from A1 protein consumption. This inflammation can lead to the malabsorption of fluids and nutrients, and in turn, softer stools. Still, there was no difference in the measure of inflammation where both types of milk are concerned. Consequently, a clear conclusion could not be determined.
Still, other research findings suggest a negative effect of variant A1 milk on serum glutathione level, digestive well-being, cognitive performance scores in children, and mood scores in women (1).
Milk Containing A1 and A2 Proteins vs Milk Containing Only A2 Protein
In a recent study, researchers assessed how consuming commercial milk containing A1 and A2 milk proteins compared to consuming milk with only the A2 protein. More than 20 of the 45 participants reported having an intolerance to cow’s milk or being lactose-intolerant (lacking the ability to digest lactose, milk sugar). However, lactose is in both A1 milk and A2 milk. At the conclusion of the study, it was determined that A2 milk did not result in an exacerbation of digestive symptoms, like bloating and flatulence, typically linked to milk consumption in lactose-intolerant individuals (3).
However, those who drank cow’s milk containing A1 and A2 proteins experienced an increase in stomach upset. Still, it’s important to note that this reaction is typically for people who are sensitive to dairy products or who are lactose-intolerant. The researchers determined that the conclusion regarding the changes in inflammatory markers lacked clinical relevance. As such, further research is needed in this area.
Health Benefits A2 Milk Provides
While research has not been conclusive on whether A2 milk is significantly better than ordinary milk, A2 cow’s milk is believed to provide several benefits. These include:
- Easy to digest – may be better suited for persons who are lactose intolerant
- Support heart health
- Improves immunity
- Minimizes cancer risk
- Promotes bone health by supporting strong bones
- Boosts brain development
- Nourish skin and hair
A2 Milk Side Effects
If you are lactose intolerant, you may still experience digestive symptoms with A2 milk. In this case, or if you have a milk allergy, avoid cow’s milk in general.
Other symptoms generally reported include worsened acne and eczema flare-ups, although there is a lack of research on whether A2 milk can lead to an increased risk for acne and eczema.
Furthermore, if you develop galactosemia, a rare genetic disorder where your body cannot digest milk sugar, stay away from cow’s milk.
Inflammation, Stress, and Adrenal Fatigue
Stress can also increase your risk for inflammation, digestive symptoms, and sensitivities that might make you more sensitive to the side effects of traditional milk. When your body is experiencing stress, it triggers the production of the stress hormone cortisol. The body’s fight or flight defense mechanism is triggered, helping you to cope with the stressful event you are encountering.
Stressors can be emotional, physical, financial, or environmental. If stressors continue long-term, they can deplete your body’s ability to produce enough hormones needed to regulate key systems. The result is Adrenal Fatigue, a condition where the body is unable to keep up with long-term stress, resulting in various nonspecific symptoms such as blood sugar imbalance, immune system suppression, gastrointestinal problems, heart palpitations, depression, and skin issues, among others.
In A1 milk, the amino acid BCM7 is an opioid that can inhibit the production of cortisol by the body’s adrenal glands. If your cortisol levels are already low due to Adrenal Fatigue, low cortisol production can weaken the body’s immune system and minimize its ability to tackle inflammation.
Since milk containing A2 casein may cause less inflammation, it may be a good option to consume instead of A1 milk.
Is A2 Milk Worth the Cost?
In supermarkets, you will likely find A2 milk retailing at roughly 50 percent higher than the value of other common non-A2 cow’s milk. This is despite production costs for A2 milk and common cow’s milk being the same.
The higher cost appears to be related to the A2 Milk Company paying suppliers a “premium” price for the milk. It can take over five years to continuously perform genetic testing to ensure that a herd is 100 percent A2. More time is spent testing each cow’s genetics after purchase or birth. Additionally, A2 milk’s production process may be more labor-intensive, resulting in higher production costs.
Ultimately, because research is still inconclusive, you may need to try A2 milk if you have mild milk sensitivity and see if you experience fewer symptoms than traditional milk. Always talk to your doctor first if you have other conditions or concerns. However, if you don’t have a milk sensitivity, it may not be worth the added cost.
The Takeaway
Some claim that A2 beta-casein milk is a healthier option than traditional A1 beta-casein cow’s milk, but research is still inconclusive on whether one is actually better than the other. Most benefits appear to be for people who are sensitive to traditional milk or who believe they are lactose intolerant. If you have any doubts about which of these milk is better for your health, stick to what works for you or talk to your healthcare provider. For more information on managing milk sensitivities, the team at Lam Clinic can help. You can contact us at +1 (714) 709-8000, where we will privately discuss your symptoms and various options.
