Dairy and Hormonal Health: Friends or Foes?

For years, I avoided dairy and eggs completely. I was told I had a sensitivity to both and that they were contributing to inflammation and digestive distress in my body. At the time, it seemed like the right move—I was willing to do whatever it took to reduce inflammation and support my health. But despite eliminating these foods, I never really felt like I got to the root of what was going on.

Fast forward to today, and I can now enjoy high-quality dairy (we’ll get into what that means later!) with minimal issues. The difference? I focused on healing my gut, improving my insulin sensitivity, and addressing the underlying imbalances that were contributing to my symptoms. Through this journey, I’ve learned that not all dairy is created equal, and for many people—especially those with PCOS or insulin resistance—the type and quality of dairy consumed can make all the difference.

So, is dairy a hormonal health ally or an inflammatory trigger? The answer depends on the individual, the type of dairy, and the body’s overall metabolic health. In this post, I’ll break down why some people thrive on dairy while others struggle, why conventional dairy often does more harm than good, and what healthier dairy alternatives are available for those who want the benefits without the downsides.

The Potential Benefits of High-Quality Dairy

When sourced from the right places, dairy can be incredibly nutrient-dense and supportive of hormonal health. Here’s why:

Rich in Essential Nutrients: High-quality, full-fat dairy provides calcium, magnesium, vitamin D, vitamin K2, iodine, and zinc—all of which are essential for maintaining strong bones, a healthy thyroid, and optimal reproductive function. Studies show that women who consume full-fat dairy products have a 27% lower risk of anovulatory infertility compared to those who consume low-fat dairy products.

Supports Ovulation and Fertility: Full-fat dairy is rich in healthy fats that are necessary for hormone production, including progesterone and estrogen, which support a healthy luteal phase and improve the likelihood of ovulation. A Harvard Nurses’ Health Study found that women who consumed at least one serving of full-fat dairy per day had a significantly lower risk of infertility due to ovulatory disorders.

Promotes Blood Sugar Stability: The fat and protein in high-quality dairy help slow glucose absorption, which can prevent blood sugar spikes and crashes—an essential factor for maintaining hormonal balance, especially for women prone to insulin resistance.

Why Conventional Dairy Can Be Problematic

While high-quality dairy has its perks, conventional dairy—the kind that’s mass-produced and commonly found in grocery stores—tells a different story.

A1 Casein: The Problem Protein
Most conventional dairy in the U.S. comes from A1 cows (primarily Holsteins), which produce a form of casein called A1 beta-casein. This protein breaks down into beta-casomorphin-7 (BCM-7) in the digestive tract, which can trigger inflammation, gut distress, and insulin spikes. In people with compromised gut health, this can lead to leaky gut, worsening autoimmune conditions, and increased inflammation.

Insulin and IGF-1 Spikes
Conventional dairy is also known to increase insulin-like growth factor 1 (IGF-1), which can further exacerbate insulin resistance. A study published in the American Journal of Clinical Nutrition found that regular consumption of conventional dairy increased IGF-1 levels by 10-20%, a factor that can promote androgen dominance and disrupt ovulation in women with PCOS.

Frankenstein Cows and Poor Farming Practices
The cows producing this milk are genetically modified through selective breeding to produce unnaturally high volumes of milk, leading to higher stress, inflammation, and increased antibiotic use. Add in the effects of pasteurization and homogenization, and the final product is a nutritionally depleted version of what dairy is supposed to be.

Why Some People Struggle with Dairy: PCOS, Insulin, and Gut Health

For many women, especially those with PCOS or insulin resistance, conventional dairy can do more harm than good. Here’s why:

Insulin Resistance and Androgen Dominance
Women with PCOS often experience insulin resistance, where their cells stop responding effectively to insulin. When they consume conventional dairy, the insulin spikes that follow can further exacerbate this resistance, leading to higher androgen levels (like testosterone), disrupted ovulation, and worsening PCOS symptoms.

Gut Health and Casein Sensitivity
If someone has a compromised gut lining (which is common in those with autoimmune issues, chronic inflammation, or food sensitivities), A1 casein can trigger inflammatory responses that make dairy intolerable. This is often mistaken for lactose intolerance when, in reality, the issue lies with casein.

Dairy’s Impact on IGF-1 and Hormones
High levels of IGF-1 in conventional dairy can increase ovarian androgen production, which drives up estrogen and testosterone levels. For women with PCOS, this can further contribute to irregular cycles, acne, and difficulty with ovulation.

Healthier Dairy Alternatives for Hormonal Health

If dairy feels like a no-go for you, healthier options might be the solution. Here’s what to consider:

A2 Milk
A2 milk comes from A2 cows (like Jerseys, Guernseys, and other heritage breeds) that produce A2 beta-casein, which is easier to digest and less likely to trigger inflammation. Many people who can’t tolerate conventional dairy do well with A2 milk.

Goat and Sheep Milk
Goat and sheep’s milk naturally contain A2 casein and have smaller fat globules, making them easier to digest. They’re also higher in certain nutrients like selenium and zinc, which support immune and reproductive health.

Raw Milk
Raw milk retains its natural enzymes, probiotics, and vitamins, making it easier to digest and often better tolerated by those who have struggled with conventional dairy. Studies have shown that raw milk consumption is associated with lower levels of asthma and allergies in children.

Fermented Dairy: Kefir and Yogurt
Fermented dairy options like kefir and yogurt are rich in probiotics that support gut health and help detox excess estrogen, reducing symptoms of hormonal imbalance.

How to Know If Dairy Is Right for You

If you’re unsure whether dairy is helping or hurting your hormonal health, here’s how to find out:

Elimination Protocol: Remove dairy from your diet for 4-6 weeks and track changes in your cycle, skin, digestion, and mood. Then, reintroduce high-quality dairy to see how your body responds.
Track Blood Sugar and Cycle Signs: Pay attention to blood sugar responses and any changes in your cycle patterns after consuming dairy. Elevated fasting glucose or disrupted cycles may indicate that your body isn’t tolerating it well.
Experiment with Different Types of Dairy: If conventional dairy causes issues, try A2 milk, goat’s milk, raw milk, or fermented dairy to assess what works best for your body.

Conclusion: Finding Balance with Dairy and Hormonal Health

Dairy can be a nutrient-dense ally for hormone health, but it’s not a one-size-fits-all solution. Understanding how your body responds to dairy—especially if you have PCOS, insulin resistance, or gut issues—is key to making informed choices. By choosing high-quality, nutrient-dense dairy options and listening to your body’s signals, you can reap the benefits of dairy while avoiding the pitfalls of conventional options.

If you’re ready to take a personalized approach to your hormonal health and explore how dairy fits into that, I’d love to help you get started.