The Health Benefits of Raw Dairy: Why It’s Better for You

Why Raw Dairy is Healthier: 

• Intro
• What is pasteurization and homogenization
• Nutritional Differences
• The Fortification Problem
• Structural Differences
  • Microbiome & Living Components
  • Protein & Bioactive Compounds
  • Fat & Lipid Alterations
  • Immune & Anti-Inflammatory Factors
• Documented Health Benefits
• Better Quality Milk

For over 7,000 years, dairy has been a cornerstone of human nutrition, sustaining generations with its rich supply of energy and essential nutrients. (r, r, r), Archaeological evidence demonstrates that dairy (whether milk, cheese, or other fermented products) played a vital role in early farming expansion, shaping demographic shifts and agricultural success in early Europe. (r) These nutrient-dense foods helped reduce infant mortality, supported population growth, and enabled initial farming communities to continue to expand and develop.

Unlike crops that required planting, tending, and harvesting, or meat that depended on a successful hunt or slaughter, milk provided an instant, continuous, and nutrient-rich food source. Cheese and other fermented dairy products also served as portable, calorie-dense staples, allowing early communities to travel and expand long before refrigeration. This stability helped reduce food shortages and ensured survival, making it possible for early farmers to settle and thrive in new regions, including colder climates where other food sources were less reliable.

Image from (r). It is interesting how they viewed milk as a ‘relatively pathogen-free source of fluids’, and now raw milk is viewed as very dangerous! 

Our ancestors relied on it as a primary source of fat-soluble vitamins (K2, retinol, and D), B vitamins, bioavailable calcium, dietary carbs, fats and protein along with key minerals like magnesium, potassium, selenium, and zinc.  

But dairy is more than just a sum of its micronutrients -- in its natural state, it exists as a complex, living food matrix that modern science is only beginning to understand.  

Dairy wasn’t just food, it was a pillar of survival, nourishment, and cultural identity. 

Yet, despite its long history as a cornerstone of human health, rates of dairy intolerance, milk allergies, and autoimmune reactions have soared in recent decades. Once a dietary staple, dairy is now widely feared and demonized, with more people struggling to digest it than ever before.  

But what if the problem isn’t milk itself, but rather what we’ve done to it? 

This article isn’t about convincing you to drink raw milk or consume raw dairy. Instead, it’s about understanding how dairy, in its natural raw form, offers a range of nutrients that support health. Many people tolerate pasteurized dairy, but there’s no denying the millions of anecdotes from those who have finally been able to digest dairy again, or who have experienced major gut and overall health improvements after switching to raw dairy. Why is that? 

Raw dairy products provide even more benefits than their pasteurized counterparts. In this article, we’ll explore the key differences between raw and pasteurized dairy, the issues with fortification, quality discrepancies, and the well-documented health benefits of raw dairy. 

What is pasteurization and homogenization?

Raw milk comes directly from the animal’s teats at its natural body temperature (around 101–104°F) and is not pasteurized. Raw dairy products, such as butter and cream, are made from this unprocessed milk. Often sourced from smaller-scale operations, raw milk typically comes from a single point of origin.

In contrast, most milk in commercial markets today is both pasteurized and homogenized. This process begins when milk from many different farms is collected, mixed in large processing tanks, and transported to factories before undergoing these treatments.

Pasteurization is the process of heating milk to a high temperature for a set period and then rapidly cooling it to kill harmful bacteria. Developed by Louis Pasteur in 1864, pasteurization was initially designed to preserve wine and beer but later became a common practice for milk to make it safer for mass consumption.

There are different methods of pasteurization, including HTST (High-Temperature Short-Time) pasteurization, which heats milk to 161°F (71.6°C) for 15 seconds, and UHT (Ultra-High Temperature) pasteurization, which rapidly heats milk to 280°F (138°C) for just 2-5 seconds. Both methods effectively kill harmful bacteria but vary in temperature and time, with HTST commonly used for fresh milk and UHT for long-shelf-life products.

Homogenization, invented by Auguste Gaulin in 1899, involves forcing milk through a high-pressure system to break down fat globules into smaller, uniform sizes. This prevents the cream from separating and improves the texture of the milk.

In this conventional system, by the time milk reaches store shelves, it has been pooled from many sources, processed to standardize its composition, and altered in ways that affect its natural structure.

And most people don’t realize this but most dairy products, such as cheese, yogurt, butter, and cream are made from this pasteurized and homogenized milk (not just pasteurized).  

Both pasteurization and homogenization were first implemented into the milk supply in the 1920s and 1930s. Prior to this, for thousands of years, all milk and dairy products was consumed raw in its natural, unprocessed state.

Many people point to the fact that pasteurization significantly reduced rates of foodborne illness and deaths. Sure, pasteurization served a purpose at that time... but why was it even necessary in the early 1900s?

Before industrialization, dairy cows lived on pasture, grazing in clean, natural environments on farms.

However, with urbanization and the migration of people from rural towns into crowded cities, cows were moved into unsanitary, confined spaces and often fed poor diets, including waste from breweries. These cramped, filthy conditions made raw milk unsafe to consume. The need for pasteurization wasn’t due to raw milk being inherently dangerous, but rather because of the poor farming conditions that emerged in urban areas.

In this context, pasteurization made sense. 

The transition of cows from farms to factories, where humans attempted to live together with domestic animals in increasingly densely populated spaces.

But here’s the key: humans have been consuming raw dairy for over 7,000 years. If it’s truly so dangerous, how have we survived this long? How did our ancestors thrive before pasteurization? And if pasteurized dairy is supposedly the “healthier” option, why are we seeing skyrocketing rates of lactose intolerance and dairy allergies when dairy was once a dietary staple?

Perhaps the issue isn’t dairy itself, but what we’ve done to it.

A healthy animal produces healthy milk with beneficial bacteria. An animal cannot pass on an illness it doesn’t have. Raw dairy from well-cared-for animals, raised in their natural environments, never confined, regularly rotated on pasture, and free from pharmaceutical drugs, produces very different milk compared to that of factory farmed, confined animals. This is the kind of raw milk that humans have relied on for millennia.

But Big Ag and its lobbyists would have you think otherwise. In the centralized, pasteurized dairy system in place today, these companies control nearly every part of the supply chain and profit from every stage of production.

Smaller-scale dairies pose a threat to their business model.

And here’s something rarely discussed: pasteurized dairy has had plenty of recalls.

Pasteurization isn’t a magical safety guarantee:

• coli outbreak: Caused by a damaged rubber seal in pasteurization equipment. (r)
• February 2024: Listeria outbreak in pasteurized Queso Fresco and Cotija cheese.

While pasteurization can inactivate some harmful bacteria, it’s not a guaranteed safety net. Certain bacteria, like listeria, can survive even the FDA’s pasteurization standards. (r)

Everything in life carries some level of risk. But raw dairy itself isn’t harmful, since raw milk doesn’t contain harmful bacteria unless it’s contaminated during bottling.

And according to CDC data, raw dairy isn’t even close to the highest-risk food category:

🥬 Produce: 46% of foodborne illness

🥩 Meat & Poultry: 22%

🥛 Dairy: 10% (both pasteurized & raw)

🐟 Seafood: 7%

🥚 Eggs: 6%

While there is always some risk with any food eaten raw, why are foods like raw cookie dough, raw oysters, and sushi considered acceptable risks? Why the double standard for raw dairy? 

In fact, according to Realmilk.com, you’re 35,000 times more likely to get sick from other foods than from raw milk. (r)  

That being said, it's essential to source raw dairy from a farmer you trust. Never source raw dairy from a dairy that does not have good sanitization standards or from a Concentrated Animal Feeding Operation (CAFO). These large-scale operations with thousands of cows simply cannot produce raw milk safely! 

Modern messaging around raw milk paints it as a dangerous product, but this thinking comes from the flawed idea that nature is inherently flawed and must be controlled. This mindset has led us to embrace industrial solutions like pasteurization and ultra-processed foods while distancing ourselves from the natural, time-tested foods that have supported us for millennia. 

Take pasteurized, fortified milk as an example. It’s not a real whole food—it’s a processed product trying to recreate what nature already perfected. Yet we’ve been conditioned to believe that natural, unaltered milk is a risk, while the industrialized version is the ‘safe’ choice. 

This isn’t just about milk -- it’s about control. By making people fear nature, the system keeps them dependent on artificial solutions, rather than trusting the real, nourishing foods that have sustained generations. 

Pasteurized dairy isn’t “bad” per se, it still contains nutrients, and many people do fine with it! If you can find a low-temp pasteurized option that works for you, with no added ingredients and a good source, that’s great. 

But raw dairy produced safely is the superior option. At the end of the day, pasteurized and raw dairy are just two completely different foods. 

So let’s take a deeper look at why there’s a real difference between pasteurized and raw dairy. 

Nutritional Differences

While some studies suggest that raw and pasteurized cheese have similar levels of vitamins and and minerals, other research points to significant nutrient loss during pasteurization. The nutrient profile of milk can vary depending on the farm it comes from, and the specific pasteurization method used, such as HTST versus UHT.

A key indicator of potential nutrient loss during pasteurization is the formation of milkstone (r, r), which mineral deposits that accumulate on pasteurization equipment. This raises an important question: where do these minerals come from? The answer is that they were once part of the milk itself. As milk is heated, minerals like calcium, phosphate, and magnesium can interact with proteins, causing them to precipitate and accumulate on the surfaces of the pasteurization equipment, rather than remaining in the milk.

Studies show that up to 45% of minerals, including 15.7% of calcium, can be lost to milkstone during pasteurization (at temperatures between 69–85°C). (r) More extreme heat treatments, such as UHT pasteurization at 115°C, can cause even greater losses. This depletion of minerals could impact the bioavailability of calcium and other minerals in pasteurized milk, making them less available for absorption by the body compared to raw milk.

Some argue that pasteurizing milk does not cause significant loss of vitamins, carbs, minerals, or fats, and point to a review of 40 studies that found only minor losses of water-soluble vitamins (B1, B6, B9, B12, and C). (r) Given that these vitamins are present in low concentrations in milk, it is suggested that the losses are negligible, as these nutrients are readily available from other food sources like fruits, vegetables, and animal proteins. Fat-soluble vitamins (A, D, E, K) also experience minimal reductions during pasteurization.

However, there is counter evidence to this review. High-temperature pasteurization has been shown to lead to reductions in certain nutrients like copper, fat soluble vitamins and B vitamins. (r, r, r, r, r) These reductions in nutrient levels and bioavailability suggest that pasteurization has a more significant impact on the nutritional quality of milk than often acknowledged. And it’s important to note that test results in scientific studies can vary depending on the methods used, the sourcing of the milk, and the pasteurization techniques employed, making the exact nutrient loss difficult to generalize across all studies.

But even if there are similar micronutrient levels, food is more than just macronutrients and micronutrients! The whole food matrix contains bioactive compounds that science is still uncovering. And the science is clear that raw cheese and raw dairy are structurally different from pasteurized dairy products.

The Fortification Problem

Before discussing the structural differences, let’s touch on an important issue: the fortification problem, which is a huge concern with conventional milk!

It’s an example of humans trying to outsmart nature, thinking that by synthetically adding vitamins to milk, we can replicate the benefits of naturally occurring nutrients. But this process comes with serious concerns, both in terms of its unnatural approach and its potential harm to health, especially without long-term data to prove its safety.

Fortification has become standard practice, even with whole milk, which is often fortified with Vitamin D. But reduced-fat milk or other reduced-fat dairy products are required to have added Vitamin A and D through fortification.

However, this process doesn’t mimic the natural occurrence of these vitamins in milk; it’s a synthetic approach that doesn’t come without complications.

Plus, fortifying milk with fat-soluble vitamins like vitamin D isn’t as simple as just adding them in. To ensure the vitamins mix evenly and remain stable, manufacturers use carrier oils (such as sunflower oil, canola oil, or other edible oils) along with synthetic emulsifiers like Polysorbate 80 and mono- and diglycerides. To further stabilize the fortification and prevent oxidation, synthetic antioxidants like BHT (butylated hydroxytoluene) are often included.

But what exactly are these additives made from? Polysorbate 80 is derived from sorbitol (a sugar alcohol from cornstarch or wheat), oleic acid (typically from soybean or sunflower oil), and ethylene oxide (a petroleum-derived chemical). BHT is synthesized from p-cresol (a derivative of coal tar or petroleum) and isobutylene (a hydrocarbon sourced from crude oil or natural gas).

Sounds delicious, right?

While these additives are consumed in small amounts, their long-term impact isn’t well understood. Could daily exposure to these compounds be one reason why some people struggle to digest or tolerate conventional milk or fortified dairy products?

Plus, there is growing evidence that these substances can negatively affect health:

Polysorbate 80 has been linked to intestinal barrier dysfunction, leaky gut, chronic inflammation, altered gut microbiota, and an increased risk of metabolic and inflammatory diseases. (r,r,r,r)

BHT has potential endocrine-disrupting effects, has been associated with organ toxicity, and raises concerns due to mixed carcinogenic findings, especially with prolonged exposure. (r,r)

And here’s where it gets more problematic: these emulsifiers and antioxidants are typically not required to be listed on the label. The only thing you’ll see on the label is the added Vitamin A or D. So, even though these chemicals are part of the fortification process, consumers are often unaware of what they’re consuming.

To properly mix fat-soluble vitamins like Vitamin D into milk, ‘vitamin mix packs’ are used. Check out the ingredients on these mixes! No thanks!

Additionally, synthetic fortifications are prone to degradation when exposed to light, which can lead to unpleasant changes in flavor. Vitamin A, in particular, breaks down rapidly under light exposure. Studies show that after 48 hours, fortified milk lost 54% of its vitamin A under LED lighting and 61% under fluorescent lighting. Light exposure also triggers fat oxidation and the breakdown of sulfur-containing amino acids, producing off-flavors reminiscent of cardboard or mushrooms. (r,r) “These results show no evidence that vitamin fortification at current levels provides any protection against light oxidation-related off-flavors in fluid milk.” (r) 

Not only is this process unnatural, but it also compromises both the taste and nutritional integrity of milk compared to its whole, unprocessed form. 

Structural Differences

Again, even if tests show similar levels of micronutrients between raw and pasteurized dairy products, food is much more than just macronutrients and micronutrients. The whole food matrix composed of a complex interplay of proteins, fats, enzymes, and other components contains bioactive compounds that science is still uncovering.

The science is clear: raw cheese and raw dairy are structurally different from their pasteurized counterparts. These structural differences can significantly impact the nutritional and functional qualities of the dairy, making raw dairy a far more dynamic and beneficial food source than pasteurized alternatives.

Here are some of the key differences we’ll explore between raw and pasteurized dairy:

1. The Microbiome & Beneficial Bacteria
2. Bioactive Proteins with Immune & Anti-inflammatory Functions
3. Fat and Lipid Structures

These structural differences underscore why raw dairy is often considered more nutritionally complete and beneficial than pasteurized dairy, and why it’s likely better tolerated by most. It’s not just about vitamins and minerals, it’s about the living, bioactive components that play a crucial role in supporting health.

1. Microbiome & Beneficial Bacteria

One of the most significant differences between pasteurized and raw dairy products is the drastically altered bacterial composition. (r) Pasteurization is designed to eliminate harmful bacteria, but in doing so, it also destroys beneficial bacteria and other important bioactive components in milk. It’s similar to taking a broad-spectrum antibiotic -- it doesn’t just target the “bad” bacteria; it wipes out the “good” bacteria too that support health.

Raw dairy, on the other hand, is Mother Nature’s original probiotic. Packed with beneficial bacteria, raw dairy products contain strains that have been scientifically shown to integrate into the gut microbiome (r,r), supporting digestive health and promoting a balanced microbiome. (r)  

Images from (r) demonstrating that raw cheese consumption modulates the human gut microbiome composition. Pasteurization destroys many of these beneficial bacteria species. 

Unlike pasteurized dairy, raw milk retains its living bacteria and full microbial content, offering a wealth of health benefits that pasteurization destroys.

From (r) –

“…thermal treatments can also affect milk microbiota [59]…Pasteurization and UHT destroy bacteria, toxin-producing and spore-forming organisms, and UHT destroys all vegetative microorganisms [59]. However, the thermal treatments also destroy lactic acid bacteria that are commonly in raw milk, such as lactobacilli or Lachnospiraceae[62].”

These beneficial bacteria species do more than just modulating the gut microbiome, they can also assist in dairy digestion. Many dairy products contain lactose, a natural disaccharide, meaning it is made up of two smaller sugar units: glucose and galactose. To digest lactose, the body requires an enzyme called lactase, which breaks it down into glucose and galactose so they can be absorbed into the bloodstream.

While raw milk does not contain the lactase enzyme, it does contain several lactic acid bacteria (LAB) species that assist in breaking down lactose. These bacteria include Lactobacillus acidophilus, Lactobacillus casei, Lactobacillus rhamnosus, Lactobacillus plantarum, Bifidobacterium longum, Bifidobacterium bifidum, Streptococcus thermophilus, Leuconostoc mesenteroides, Enterococcus faecium.

These bacteria naturally ferment lactose, producing lactase and making dairy easier to digest. This is one reason why some lactose-intolerant individuals tolerate raw milk better than pasteurized milk since pasteurization kills these beneficial bacteria.

While probiotic supplements can help alleviate lactose intolerance symptoms, they are not the same as the naturally occurring LAB found in raw dairy. Commercial lactase enzymes used in supplements are typically produced using genetically modified microorganisms or non-food-approved microorganisms (r), which differ significantly from the natural, food-grade LAB in raw milk. Furthermore, probiotic LAB in supplements may offer temporary relief, but these bacteria do not persist long-term in the colon to continuously produce lactase.(r) In contrast, the living bacteria in raw dairy help create a more sustainable environment for lactose digestion, offering more long-lasting benefits.

The living bacteria in raw milk also provide built-in protection against harmful pathogens. Pasteurization, on the other hand, destroys these safety mechanisms (r), which is why pasteurized milk can spoil and become unsafe after a certain period. The heat treatment strips away natural enzymes, bacteria, and bioactive compounds that help protect milk, making it more vulnerable to bacterial growth and contamination. This process is what we commonly recognize as milk “going bad.”

In contrast, when handled safely, raw milk never truly goes “bad” in the traditional sense; it simply sours or “clabbers” over time. Souring is a natural process where lactic acid bacteria (LAB) ferment lactose in the milk, producing lactic acid. This lowers the milk’s pH, creating a sour taste and preventing the growth of harmful bacteria. Far from being harmful, this fermentation process serves as a safe, natural preservation method.

For centuries, our ancestors used clabbered or soured milk in their homes, recognizing that sour milk was not only safe to consume but also rich in beneficial bacteria. These naturally fermented foods, like yogurt and kefir, were essential in their diets, providing probiotics, enzymes, and nutrients that supported gut health and overall wellness. The souring of raw milk was an early form of natural preservation, allowing milk to last longer without refrigeration or pasteurization, and offering benefits that our bodies have evolved to handle.

It’s important to remember that we don’t live in a sterile world. Bacteria are all around us, both beneficial and harmful, and our bodies interact with these microorganisms constantly, and maintaining a healthy microbiome is crucial for defending against pathogens.

Raw milk contains a thriving microbiome that actively works to ward off harmful bacteria. It boasts a variety of natural, bioactive components such as lactoperoxidase, lactoferrin, leukocytes, B-lymphocytes, macrophages, neutrophils, T-lymphocytes, immunoglobulins, and beneficial bacteria -- that work together to inhibit the growth of pathogens. Studies have shown that when pathogenic bacteria were introduced to raw milk, they failed to grow or gradually died off due to the milk’s natural protective mechanisms. “The growth of Staph. Aureus, S. Enteritidis, and L. monocytogenes in raw milk at 99°F was markedly reduced compared to the growth of these organisms in pasteurized milk.” (r)

By contrast, pasteurized milk loses these bioactive protective factors, leaving it vulnerable to harmful bacterial growth. This is similar to the effect of antibiotics -- they target harmful bacteria but also eliminate beneficial bacteria, leaving the body, and in this case, pasteurized milk, more susceptible to pathogenic invaders.

The natural ability of raw milk to resist contamination and its powerful protective properties make it one of the reasons raw milk is often considered safer and more beneficial than pasteurized milk. Not only does it support gut health through its living bacteria, but it also preserves the bioactive components that contribute to overall well-being.

2. Bioactive Proteins

Altered Protein Structures

Processing milk can lead to several structural changes in the proteins, including denaturation, racemization, aggregation, and glycation. (r) The extent of these changes varies depending on the type of processing used, and they can have a significant impact on the digestion and nutritional value of the milk. (r) For example, heating milk increases the resistance of casein to gastric hydrolysis, making it more difficult to digest. (r) This resistance is thought to result from the formation of aggregates between caseins and whey proteins.

Unfortunately, research on the effects of dairy processing on health outcomes remains limited. (r) As noted, “human clinical research examining dairy processing effects on health-related outcomes is scarce,” (r) which presents a challenge for fully understanding the long-term implications of milk processing.

Racemization refers to a chemical change in which the molecular structure of amino acids, particularly L-amino acids, is converted into their D-forms during heat treatment, such as pasteurization. Amino acids exist in two forms: the biologically active L-form and the less active D-form. When exposed to high temperatures, such as those used in pasteurization, some of the L-amino acids in milk proteins undergo racemization, converting into D-amino acids. This process can reduce the nutritional value and functionality of milk proteins. (r)

This change can significantly impact protein quality. Studies have shown that racemization of L-amino acids in milk proteins (including caseins and β-lactoglobulin) as a result of heat treatment may decrease protein digestibility. Specifically, it has been demonstrated that racemization reduces protein digestion and absorption, as D-amino acids are not recognized by digestive enzymes, which typically target the L-form. As a result, the presence of D-amino acids can hinder proper digestion, potentially leading to a decrease in overall nutritional absorption. Excessive levels of D-amino acids might also interfere with normal metabolic functions, although further research is needed in this area.

Glycation occurs when sugar molecules bind to proteins or lipids without enzymatic control, often leading to the formation of advanced glycation end-products (AGEs). In milk, glycation can happen during processing (r), particularly with heat treatment, such as pasteurization. Higher temperatures and longer heating times tend to increase the level of glycation in dairy.

Studies show that pasteurized milk exhibits 1.4- to 2.8-fold higher levels of furosine (an early-stage glycation marker) compared to raw milk, and sterilized milk (e.g., UHT) shows increases of 2.5- to 5.0-fold. (r,r) Additionally, common AGEs like Nε-(carboxymethyl)lysine (CML) are found in higher amounts in sterilized milk (1.4-fold higher in UHT milk) compared to raw milk. Glycation alters protein structure, which can slow digestion and reduce amino acid absorption, particularly lysine. (r,r) Lysine, an essential amino acid, is especially affected by glycation. For example, sterilized milk loses up to 32.8% of its lysine, while pasteurized milk retains more but still experiences measurable loss. (r,r) Milk protein powders with high glycation levels (20–50%) can reduce postprandial plasma lysine availability by up to 40%. (r) Glycation not only introduces problematic compounds, but it can also decrease protein digestibility. (r)

Deactivates Bioactive Proteins with Immune & Anti-Inflammatory Properties

Milk processing can also reduce the activity of heat-sensitive bioactive proteins. A bioactive protein in raw dairy refers to a protein that has biological activity beyond basic nutrition, meaning it plays a functional role in supporting health processes in the body. These proteins can influence digestion, immunity, inflammation, and cellular signaling.

In raw dairy, some of the bioactive proteins include:

• Immunoglobulins (IgA, IgG, IgM): Antibodies that support immune defense by neutralizing pathogens, reducing gut inflammation, and supporting mucosal immunity in the respiratory and digestive tracts.
• Glycoproteins (e.g., Lactoferrin, Lactadherin): Play antimicrobial, antiviral, and immune-regulating roles, assisting in iron binding, pathogen defense, and gut health support.
• Cytokines (e.g., TGF-beta, IL-10): Cell-signaling proteins that regulate immune responses, inflammation, and gut barrier integrity, supporting overall immune balance.
• Receptor Proteins (e.g., CD14, TLRs, Fc receptors): Immune-sensing proteins that detect pathogens and toxins, helping to neutralize endotoxins, regulate inflammation, and support gut barrier function.
• Enzymes (e.g., Lactoperoxidase, Lipase, Xanthine Oxidase): Catalysts that play antimicrobial, antioxidant, and metabolic roles, assisting in pathogen defense and cellular energy metabolism.

Because many of these proteins are heat-sensitive, pasteurization can significantly reduce their bioactivity, diminishing their potential health benefits.

Lowers Enzyme Concentrations

Enzymes are biological molecules, primarily proteins, that act as catalysts to accelerate chemical reactions within the body. They are essential for processes such as breaking down food, synthesizing molecules, and regulating vital functions. Without enzymes, many critical processes such as digestion and metabolism would occur too slowly to sustain life. Enzymes help break down carbohydrates, fats, and proteins into smaller, absorbable nutrients, and they also support energy production, immune function, and cellular repair. Essentially, enzymes are foundational to maintaining overall health and ensuring the body’s processes run smoothly.

Both pasteurization and homogenization lower or eliminate natural milk enzymes that aid digestion and nutrient absorption. (r,r) Enzymes like lipase and alkaline phosphatase (ALP) play vital roles in breaking down fats and improving the absorption of essential minerals like calcium.

Lipase, for example, is crucial for fat digestion. It breaks down fats into fatty acids and glycerol, aiding the body’s ability to digest and absorb milk’s natural fats. This is particularly beneficial for individuals who may struggle with fat digestion. The presence of active lipase in raw dairy can also help reduce digestive discomfort. However, lipase is heat-sensitive and is completely inactivated during both standard HTST and UHT pasteurization (r), significantly reducing its digestive benefits.

ALP is another important enzyme found in raw dairy. While it doesn’t directly digest food, ALP aids in the breakdown of phosphate groups from molecules, supporting better mineral absorption, particularly calcium. However, ALP is also heat-sensitive and is destroyed during standard HTST pasteurization. (r) It is actually used as a marker to confirm that pasteurization has occurred, with its inactivation indicating effective pasteurization.

The loss of these digestive enzymes, lipase and ALP, can compromise the body’s ability to properly digest dairy fats and absorb essential minerals like calcium, potentially impacting overall health. (r,r,r,r)

Lactoperoxidase, a key peroxidase enzyme in raw dairy, acts as a natural antibacterial agent that helps preserve milk quality. (r)  It safeguards against microbial contamination by catalyzing the production of antimicrobial compounds and neutralizing harmful bacteria. By inhibiting pathogen growth, lactoperoxidase not only enhances milk safety but also extends its shelf life. (r)

Pasteurization at 72°C for 15 seconds retains approximately 70% of its activity, meaning much of its antimicrobial benefits remain intact. However, when milk is heated above 80°C, such as in ultra-high temperature (UHT) processing at 140°C, lactoperoxidase activity is significantly reduced, with near complete deactivation. (r) As a result, milk processed at these higher temperatures loses much of the protective benefits offered by lactoperoxidase, making it less effective at preserving milk quality and inhibiting microbial growth.

Xanthine Oxidoreductase (XOR) is a key bioactive enzyme in raw dairy that plays an essential role in both antimicrobial defense (r) and milk fat metabolism. It exists in two interconvertible forms: Xanthine Dehydrogenase (XDH) and Xanthine Oxidase (XO). XOR catalyzes the reduction of hypoxanthine, generating antimicrobial hydrogen peroxide (r), which helps inhibit pathogenic bacteria. In addition to its role in innate immune defense, XOR is also involved in maintaining the integrity of the milk fat globule membrane (MFGM), influencing fat digestion and nutrient absorption. Its activity is closely linked to iron metabolism and works alongside lactoferrin to regulate bacterial growth by limiting iron availability.

Milk processing, particularly pasteurization, can significantly impact XOR activity. There is conflicting data on how high-temperature short-time (HTST) pasteurization affects XDH/XO levels -- some studies indicate partial preservation (r), while others report significant reductions in activity (r,r). However, ultra-high temperature (UHT) pasteurization leads to nearly complete inactivation, with up to a 95% reduction in XOR activity(r). This loss of enzymatic function may reduce raw dairy’s natural antimicrobial benefits, potentially altering gut microbial balance and diminishing its immune-supporting properties. Additionally, since XOR plays a role in MFGM stability, its degradation during processing could impact the digestibility and bioavailability of milk fats.

Damages Glycoproteins

Lactoferrin is a heat-sensitive glycoprotein found in milk with a remarkable range of health benefits, including antimicrobial, anti-inflammatory, anti-fungal, anticarcinogenic, and immune-supporting properties. (r)  In fact, it is often referred to as the “miracle molecule” in the scientific literature.

Image from (r)

Its powerful antimicrobial action enables it to fight bacterial overgrowth, viruses, fungi, and parasites by sequestering free iron, a nutrient required by many pathogens for growth. By regulating iron, lactoferrin prevents excess accumulation (r), which can contribute to inflammation, oxidative stress, and metabolic dysfunction. Just because the body needs some iron does not mean “more is better”; excess iron can drive inflammation and lead to oxidative stress and metabolic dysfunction. Lactoferrin’s ability to balance iron levels ensures that it supports immune function, reduces inflammation, and protects against pathogens and infections without the harmful effects of excess iron.

In addition to its antimicrobial and iron-regulating effects, lactoferrin also…

• has strong anti-inflammatory properties by blocking pro-inflammatory cytokines and boosting the production of anti-inflammatory molecules (r)
• promotes gut health by encouraging the growth of beneficial bacteria, supporting proper gut microbiome balance and maintaining the integrity of the gut lining (r), and binding to harmful endotoxins to prevent them from entering the bloodstream (r)
• has neuroprotective effects, improving cognitive function by reducing inflammation in the gut and enhancing the gut-brain axis (r)
• supports bone health by regulating cells involved in bone formation and breakdown, potentially aiding in the repair of bone fractures and reversing osteoporosis (r)
• reduces levels of oxidative stress (r)
• helps reverse conditions like obesity, diabetes and cardiovascular diseases (r) along with some promising anti-cancer activity (r)

Image from (r)

Unfortunately, pasteurization significantly reduces the bioactivity and concentration of lactoferrin, with studies showing a 50–90% loss depending on temperature and duration. (r,r,r)  As a result, raw dairy products retain much more lactoferrin in its active form, preserving its numerous health benefits.

An additional glycoprotein in raw dairy is lactadherin, a vital structural and signaling protein known for its immunoprotective effects. It plays a key role in supporting gut health by aiding in the repair of intestinal epithelial cells, helping maintain the integrity of the gut barrier. Additionally, lactadherin exhibits anti-inflammatory properties, regulating immune responses, and preventing viral infections, particularly by inhibiting rotavirus binding in the gut. It also supports phagocytosis, enabling immune cells to effectively clear pathogens and dead cells. These functions make lactadherin an important player in overall immune system health.

While lactadherin is partially preserved during standard pasteurization, its immunomodulatory and anti-inflammatory effects can be significantly diminished due to structural changes caused by heat. (r) The combined processes of homogenization and high-temperature pasteurization, such as UHT, further disrupt the milk fat globule membrane (MFGM), leading to a more pronounced modification of lactadherin. In contrast, raw milk maintains lactadherin in its native, functional state, preserving its beneficial properties for immune and gut health.

Immunoglobulins

Raw dairy is rich in immunoglobulins, which are essential for the body’s immune function. One key immunoglobulin, IgA, is primarily found in mucosal areas like the respiratory and digestive systems. IgA plays a crucial role in protecting these areas from infections by preventing pathogens from attaching to the mucosal lining of the intestines, reducing inflammation, and supporting overall gut health. Raw dairy is a source of this health promoting immunoglobulin, which can boost immune system health. However, pasteurization damages IgA, as the heat denatures or destroys this delicate protein, significantly reducing its immune-supporting properties. (r) 

Beyond IgA, the immunoglobulins in raw dairy provide direct gut health benefits, such as promoting regular bowel movements, improving stool consistency, and alleviating symptoms of diarrhea. They also bind to harmful microbes, helping to reduce gut inflammation. Unfortunately, these protective benefits do not survive pasteurization (r), leading to a loss of these protective benefits. 

Cytokines

 Cytokines, another class of immune-regulating proteins, play a crucial role in controlling inflammation and intercellular communication. Raw dairy contains TGF-beta (Transforming Growth Factor Beta), a cytokine that helps strengthen the intestinal barrier, rebuild immune cells in the gut, and support overall immune function. Pasteurization, however, significantly reduces TGF-beta levels, potentially diminishing these benefits. (r) 

Receptor Proteins

Other key immune-supporting compounds in raw dairy include receptor proteins like CD14, which play a critical role in immune regulation. CD14 is a pattern recognition receptor (PRR) that binds to endotoxins, harmful components of gram-negative bacteria. These endotoxins can trigger inflammation and gut disturbances, but CD14 helps neutralize them, reducing immune overactivation and gut irritation. Research shows that raw dairy contains significantly higher levels of CD14 compared to pasteurized milk (r,r), further supporting gut and immune health. By binding to endotoxins (aka lipopolysaccharides – LPS) from gram-negative bacteria, CD14 helps prevent excessive immune responses and inflammation, contributing to better overall health. 

In addition to CD14, raw dairy is also associated with enhanced expression of Toll-like receptors (TLRs), specifically TLR4, TLR5, and TLR6. These receptors play an important role in the body’s innate immune system, detecting pathogens and triggering immune responses. Studies have shown that the consumption of raw dairy increases the expression of these TLR genes, independent of farm exposure. (r) This suggests that raw milk supports the activation of TLR pathways, which may further bolster immune defenses.  

3. Fat & Lipid Alterations

Loss of the Wulzen Factor

One of the most fascinating yet often overlooked benefits of raw dairy is the Wulzen Factor, sometimes called the “anti-stiffness factor.” This fat-soluble compound is found in raw butter, raw cream, and raw whole milk, but is destroyed by high heat during pasteurization. Discovered by Dutch researcher Rosalind Wulzen, the Wulzen Factor plays a crucial role in preventing joint calcification, arthritis, and degenerative conditions related to calcium and phosphorous metabolism. (r)

In her studies, Wulzen observed that animals deprived of raw dairy and fed only pasteurized milk developed joint stiffness and other signs of degeneration, which were reversed when raw butterfat was reintroduced to their diets. This compound is believed to have anti-inflammatory and anti-calcification properties, preventing abnormal calcium deposits in joints and soft tissues. It’s for this reason that it’s often referred to as the “anti-stiffness factor” since joint calcification leads to stiffness and restricted movement.

Additionally, the Wulzen Factor has been shown to protect against conditions like hardening of the arteries, cataracts, and even calcification of the pineal gland. (r) One key study titled “Relation of the ‘Anti-Stiffness Factor’ to Collagen Disease and Calcinosis” examined the potential therapeutic effects of this factor in mitigating diseases related to abnormal collagen formation and calcium accumulation. (r)

It’s important to note that the Wulzen Factor is distinct from Vitamin K2 (the ‘X Factor’) discovered by Weston A. Price, which is not significantly impacted by pasteurization. However, unlike K2, the Wulzen Factor is highly sensitive to heat, making raw dairy a key source of this unique nutrient.

While modern research on the Wulzen Factor remains limited, its role in ensuring calcium is properly utilized in the bones, rather than accumulating in undesirable areas like joints and arteries, is undeniable.

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Disruption of MFGM

The Milk Fat Globule Membrane (MFGM) is a complex, multi-layered structure that encases the fat globules in milk. MFGM contains several types of complex lipids along with proteins and bioactive compounds -- it is a true nutritional powerhouse with a highly bioactive role. Research has shown that MFGM is linked to a wide range of health benefits, including enhanced brain development, improved cognitive function, better glucose tolerance, reduced inflammation, strengthened immune function, and optimized gut health. (r, r, r, r, r)

But the way we process milk, specifically through pasteurization and homogenization, can mess with this delicate structure. Here’s how.

Heat application during pasteurization doesn’t completely destroy the MFGM, but it does cause some damage. Studies show that the proteins in the MFGM can denature or lose their native structure when exposed to these temperatures. (r) Denaturation doesn’t mean they’re gone, but it can reduce their bioactivity and functionality. (r) For instance, heat can disrupt the protein-lipid interactions, potentially releasing some of the membrane components into the whey fraction instead of keeping them intact around the fat globule. The extent of this depends on the temperature and duration. For example, ultra-high-temperature (UHT) pasteurization will strip away more of the MFGM’s functionality.

Homogenization, on the other hand, is a mechanical process that breaks down the fat globules into smaller, more uniform sizes to prevent cream separation and improve how milk looks appearance wise. Raw milk fat globules range from 1 to 10 micrometers, but homogenization shrinks them to less than 1 micrometer. This sounds handy for consistency, but it obliterates the MFGM’s natural structure. (r, r, r) The high-pressure shearing forces ruptures the outer membrane (r), exposing the fat inside and altering the protein components. (r) To stabilize these tiny droplets, milk proteins like casein and whey jump in to form a new, artificial coating around them. However, this replacement coating isn’t the same as the original MFGM, lacking the full spectrum of phospholipids and bioactive compounds. Research indicates that up to 70% of the MFGM’s phospholipids can be displaced or diluted into the serum phase during homogenization. And the alterations in the MFGM structure can affect the bioavailability of nutrients, especially proteins, fats, and fat-soluble nutrients. (r,r)

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Oxidation Products

Another concern with heat treatment and pressure modulation in milk is oxidation of the milk fat. Oxidation leads to the formation of harmful by-products, such as aldehydes, ketones, and free radicals, which can have negative effects on health. These oxidation products can increase inflammation, damage cells, impair fat absorption, and alter the taste of milk. However, the extent to which oxidation occurs due to heat treatment is not well-studied and warrants further research. (r) However, it’s logical to assume that oxidation would be more pronounced, especially considering the changes in the polyunsaturated fatty acid (PUFA) content of milk due to dietary changes in recent years with more animals in confinement fed high PUFA diets. 

Homogenization, which disrupts milk fat globules by reducing their size and increasing surface area, further exacerbates oxidation. The increased surface area makes the fat more susceptible to lipolysis (fat breakdown) and oxidation. In fact, enzymatically derived oxylipins, such as 11,12-DiHETrE and 8,9-DiHETrE, have been shown to increase with higher homogenization pressures. These compounds are produced during the oxidation of milk fat and may contribute to negative health effects. 

Studies indicate that oxidation can cause significant changes in milk proteins as well. (r) Specifically, oxidation leads to the loss of thiol groups, the formation of dityrosine and carbonyls, and an increase in surface hydrophobicity, turbidity, and particle size. These changes coincide with a decrease in protein digestibility under gastric and gastrointestinal conditions. Therefore, oxidation can not only affect the flavor and texture of milk but may also impair its nutritional quality. 

Documented Health Benefits

The question of whether raw milk is good or bad for you often sparks debate, with the main concern being the potential for contamination. Of course, raw dairy can be harmful when contaminated and produced in unsanitary conditions, just like any other food. However, when produced on regenerative farms and handled in sanitary conditions, raw dairy contains many beneficial compounds that may offer significant health advantages, particularly for individuals who struggle to digest or process pasteurized dairy. The unique enzymes, bacteria, and immune-supporting compounds in raw dairy may provide healing properties that are diminished or lost in processed dairy. If someone chooses to consume raw milk, they should have the right to make that decision, especially given the many health benefits reported by those who include it in their diets.

These benefits are likely due to the combination of structural differences in raw dairy and the presence of various healing components that are lost or altered during pasteurization, that we discussed above.

It is also important to remember that for individuals struggling with poor gut health or a weakened metabolic state, the intact enzymes, immune compounds, and beneficial bacteria in raw dairy can provide the body with essential elements to help it heal and function optimally.

Several well-documented health benefits are associated with raw dairy consumption, including the following: 

1. Reduces Risk and Severity of Allergies (Like Asthma, Eczema, Hay Fever, and Food Allergies) (r)

Research has shown that unpasteurized milk consumption can significantly reduce the risk of developing conditions like asthma, allergies, and eczema by 30-50%.(r,r,r,r,r,r,r) This effect is not observed in those consuming pasteurized milk.

In a large European study, children who grew up drinking raw milk, instead of pasteurized milk, had a lower likelihood of developing allergies, including asthma and dermatitis, during childhood.(r)

2. Boosts Immune System and Reduces Rates of Infectious Diseases

Raw milk has been shown to help reduce common cold occurrences by more than half and significantly improve symptoms.(r) It also reduces the frequency of runny or stuffy noses by approximately 30%, fever by 30%, respiratory tract infections by 20%, and ear infections by over 80%.(r,r) This is likely due to the preservation of antimicrobial compounds like lactoferrin in raw milk, which are destroyed during pasteurization. These immune-boosting properties help enhance overall health and protect against infections.

3. Improves Dairy Digestion and Tolerance

For those who are lactose intolerant, raw milk may be easier to digest. It contains live bacteria that support the production of the lactase enzyme in the intestines, which helps break down lactose.(r) While raw milk does not contain lactase itself, it contains lactobacillus and other beneficial bacteria that aid in lactose digestion. A study in European children found that those consuming raw milk were less likely to show signs of milk allergy, while those consuming pasteurized milk had a higher likelihood of developing such allergies.(r)

4. Helps Remove Dental Plaque 

Compounds like lactoperoxidase, lactoferrin, and immunoglobulins in raw milk possess strong antibacterial properties that can help prevent plaque buildup, gum inflammation, and bad breath. Regular consumption of raw dairy may contribute to better oral hygiene and reduce the risk of dental issues.(r) 

While it is crucial to be mindful of contamination risks and sourcing, the healing components preserved in raw dairy can provide significant health benefits beyond basic nutrition, particularly for those with compromised gut health or a low metabolic state. 

5. Improves Gut Health and Repairs Leaky Gut

Raw dairy is a source of butyrate-producing bacteria(r, r), which are essential for maintaining a healthy gut. Butyrate is a short-chain fatty acid that provides energy to the cells lining the gut, helping to strengthen the gut barrier and reduce inflammation. These beneficial bacteria also aid in recovering the gut after a round of antibiotics.(r)

By encouraging the growth of beneficial butyrate-producing bacteria, raw dairy helps enhance gut function, prevent “leaky gut,” and improve overall digestive health. These bacteria convert dietary fiber into short-chain fatty acids like butyrate, which serve as the primary energy source for the cells lining our gut (colonocytes). The more butyrate-producing bacteria present, the more energy is available for these cells. This increased energy supports better cell function and structure, promoting a healthier, more resilient gut. In turn, this leads to improved gut integrity and optimal digestive health.

Components found in raw milk, including lactoferrin, angiogen, osteopontin, and milk fat, have anti-inflammatory properties (r) that help reduce inflammation in the gut. These compounds work synergistically to support gut health by calming inflammation, promoting a balanced immune response, and contributing to the healing of the gut lining, further enhancing digestive function and overall gut integrity.

Here is a table from a paper outlining how the different milk components improve the human gut microbiome.

From (ref)

Better Quality Milk

Outside of the structural differences between raw and pasteurized dairy, it’s important to recognize that the benefits of raw dairy are also due to the higher quality of the product. Farmers producing raw dairy for direct consumption must adhere to stringent quality standards to ensure safety, resulting in a superior product.

Most raw dairy comes from smaller farms practicing rotational grazing and regenerative agriculture, which prioritize soil health and animal welfare. This is in stark contrast to the confinement and feedlot systems common in much of conventional and even “organic” dairy production.

Due to the differences in livestock management and farming practices (pasture-based vs confinement), this leads to:

• Higher levels of phytonutrients
• A more favorable fatty acid profile, with lower levels of PUFAs
• Reduced exposure to toxins and pesticides

More Phytonutrients

Pasteurization reduces certain vitamins and minerals in milk, but less commonly discussed is its impact on phytonutrients, which are significantly higher when cows are raised on diverse pastures. This is one of the key differentiating factors when comparing regeneratively raised cows to those in feedlots.

Phytonutrients are natural compounds found in plants that support overall health. They are known for their anti-inflammatory, immune-boosting properties, and their role in supporting heart health, brain function, and disease prevention. These beneficial compounds are also abundant in the grasses that grow in healthy pastures. When livestock graze on these diverse grasses, more of these phytonutrients make their way into the milk.

"Several phytochemicals found in grass-fed meat and milk are in quantities comparable to those found in plant foods known to have anti-inflammatory, anti-carcinogenic, and cardioprotective effects. As meat and milk are often not considered as sources of phytochemicals, their presence has remained largely underappreciated in discussions of nutritional differences between feedlot-fed (grain-fed) and pasture-finished (grass-fed) meat and dairy." (ref)

As a result, raw dairy from pasture-raised livestock is likely to contain higher levels of phytonutrients compared to milk from grain-fed, feedlot-raised cows.

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No Fatty Acid Manipulation

The widespread nutrition lie we have been fed the last 50+ years (saturated fat is "bad" and polyunsaturated fat is "good") is changing the food industry, for the worse. The conventional food system has already made disastrous changes to the types of fat in chickens and pigs (by changing their diet and increasing the PUFA content).

Unfortunately, scientists have now figured out how to change the fatty acids in ruminant fat (dairy and beef fat), as well in the conventional system. Feeding ruminants "rumen protected fats" such as oilseeds can increase the PUFA content in milk. (ref)

The conventional food system and Big Dairy is trying to "outsmart" and manipulate Mother Nature. With some efforts able to decrease the saturated fatty acid content of milk by 20%. (ref) (Literally the opposite of what we want).

Typically, milk contains between 1%-2% linoleic acid. With some rumen-protected fats, the linoleic acid can be increased 3X. (ref) 

Oilseed crops = soybeans, cottonseed, flaxseed, sunflower seed, safflower, canola, rapeseed and peanuts. They are seeds that contain a large enough quantity of oil to warrant oil extraction and are so high in PUFAs that some of the PUFAs pass through digestion increasing PUFAs and decreasing SFAs — the opposite of what we want for health.

Humans are trying to manipulate Mother Nature’s design because humans think we "know better". But this increase in PUFA consumption is having disastrous consequences on human metabolism.

So when you buy dairy from farmers who are raising livestock as Nature intended, you are able to access dairy with the fatty acid composition Mother Nature intended (that is a lot more health promoting!)

Exposure to Less Toxins and Pharmaceuticals

Different livestock management practices can significantly impact your exposure to toxins in the dairy you consume.

CAFO dairy systems rely much more heavily on pharmaceutical medications, such as vaccines and antibiotics, due to the close quarters in which the animals are raised. With little room for movement or rotation, animals are often exposed to their own waste, creating an environment that fosters disease, which in turn increases the need for pharmaceutical interventions. Additionally, various insecticides and other chemicals are used to control fly and rodent populations in these confined conditions, further contributing to the overall chemical load that the animals are exposed to. These factors combined lead to a higher risk of contaminants in the milk produced in these systems.

In contrast, pasture-raised livestock generally experience fewer health issues due to their more natural living conditions, which reduce the need for antibiotics and other pharmaceutical treatments. These animals have access to fresh air, space to roam, and a more varied diet from the pasture, leading to a healthier immune system and reduced reliance on medications.

Additionally, nonorganic, conventionally raised cows are typically fed GMO grains, which are grown with the use of high levels of pesticides. These pesticides, a byproduct of conventional farming practices, inevitably make their way into the milk and other dairy products derived from these animals. In contrast, pasture-raised livestock are typically fed organic, non-GMO feed and graze on pesticide-free pastures, reducing their exposure to these harmful chemicals.

“Current-use antibiotics and pesticides were undetectable in organic but prevalent in conventionally produced milk samples, with multiple samples exceeding federal limits. Higher bGH and IGF-1 levels in conventional milk suggest the presence of synthetic growth hormone.” (r)

The Opportunity to Support a Better Food System

Purchasing raw dairy products from farmers who implement regenerative agriculture practices isn’t just about choosing healthier options — it’s an opportunity to support a more sustainable and equitable food system. 

In the conventional dairy industry, farmers face significant financial struggles, and this is reflected in the low prices consumers pay for milk. Many dairy farms operate at a net loss, relying on off-farm jobs to make ends meet. In fact, “on average, farmers spend $1.98 to produce a gallon of milk but only make $1.32 when they sell it to processors.” With costs rising faster than milk prices, farmers are forced to cut corners, affecting their well-being and the sustainability of their farms. 

Despite the rise in milk production by almost 40% over the past two decades, the average American dairy farm has only turned a profit twice in that time, according to an analysis by Food and Water Watch. Grocery stores, too, often sell milk at a loss, using it as a loss leader to encourage customers to buy more profitable items. Meanwhile, the number of dairy farms continues to decline. In 1970, there were 648,000 dairy farms; by 1993, that number had dropped to 131,509, and today there are only 26,290 left. As farms shrink in number, the size of each farm grows, with more cows per farm and an increasing reliance on CAFO systems. 

Much like in conventional crop production, the “go big or go home” mentality dominates the dairy industry, as farmers struggle to make a living with small herds. This relentless push for scale benefits agribusinesses, who invest millions annually in lobbying efforts to maintain the status quo, but it comes at the expense of farmers’ livelihoods and the quality of the final product.

It’s time to shift the focus back to small family farms, where farmers can thrive and produce high-quality products that nourish both the land and the people who consume them. Let’s bring back a more sustainable, farmer-friendly food system.

Where to find Raw Dairy? 

Finding a source you trust is vital to ensure a clean and healthy option. Start by using various online databases such as www.eatwild.com, www.localharvest.org, https://www.realmilk.com/raw-milk-finder/, or https://getrawmilk.com 

If you do not have a local option near you that is convenient, or one that you trust, check out www.nourishcooperative.com

Disclaimer: The information provided in this blog post is for informational purposes only and is not intended as medical advice. Always consult with a healthcare professional before making any changes to your diet or lifestyle, especially if you have any health concerns or conditions.