The Best Late-Night Drink to Support Healthy Aging, According to Dietitians

 

When you think “late-night drink,” think cows, not cocktails.

If you’ve reached a certain age, the days of late-night drinking might largely be behind you—at least, a certain type of late-night drinking. But if you’re looking to support healthy aging, there’s one bedtime beverage that’s genuinely a good choice: milk. The warm, soothing cup you may have enjoyed as a child is just as nutritious as ever, and has a lot to offer in your later years. “We often think of milk as something just for kids, but it’s an incredibly rich source of nutrition for adults as

well,” says Danielle VenHuizen, M.S., RD.

Here’s why capping off the night with some milk might help you not just sleep better, but age better, too.

Why Warm Milk Is the Best Late-Night Drink to Support Healthy Aging

It Provides Protein for Muscle Health

No matter the fat percentage, a glass of milk is always rich in protein. For older people, getting enough of this macronutrient is especially critical. We naturally lose muscle as we get older, but fueling with protein (along with strength training) can help slow the process.¹ “Milk provides highly digestible proteins that are helpful for building muscle,” VenHuizen says. “Studies have found that the whey protein in dairy in particular can boost muscle growth in older adults, especially when combined with resistance training.”

It Offers Lots of Calcium for Bone Health

Muscles aren’t the only body part that deserves extra attention as we add more birthdays. Bones do, too. Milk’s famous calcium content is a one-two punch for both. “Calcium in milk supports bone and muscle health, both of which tend to decline with age,” says Amy Brownstein, M.S., RD. “Calcium helps lower the risk of fractures, and fractures at an older age can initiate a cascade of events that lead to physical decline, immobility and loss of independence.” 

Each cup of milk provides about 309 milligrams of calcium, about 30% of the Daily Value.

It Contains Fat & Other Nutrients Linked to Cellular Health

We may not be able to see individual healthy cells, but they’re a central part of aging well. After all, they’re the foundation of the entire body. Cell breakdown leads to more inflammation, age-related diseases and even—eek!—more wrinkles.⁵

Turns out, milk with the right fat percentage could have an impact on cell health. “Research suggests that the amount of fat you get from milk may impact telomere length, which is linked to cellular aging,” says VenHuizen. “The more fat in your milk, the faster the rate of cell aging.”⁶ For aging concerns, she recommends 1% or 2% milk, especially if milk is part of your daily diet.

It May Support Cognitive Health

“Milk is a very nutrient-dense food choice with a whole host of vitamins, minerals and antioxidants, so it’s no wonder studies seem to suggest it can help boost brain health,” says Brownstein. In fact, research suggests that dairy foods may help support cognitive health in older adults.⁷ For a sturdier nighttime snack, consider pairing milk with other brain-healthy foods like berries, nuts or whole-grain crackers.

It Might Help You Sleep

Warm milk’s most iconic purpose—helping you sleep—is actually a roundabout benefit for aging. Good sleep supports all sorts of physical systems, from your brain to your heart to your blood sugar.⁸ Each of these contributes to more years spent in good health.

And the milk-for-sleep concept isn’t just a traditional superstitious belief. “Milk provides calcium and magnesium, nutrients which may help the body relax and facilitate sleep,” Brownstein says. “Research suggests that drinking milk may increase sleep duration and improve sleep quality.”