A2 Cows Milk: What Is It and Why Is It Better for You?
Milk is one of the most popular and presumed to be nutritious beverages in the world. It is indicated to provide protein, calcium, vitamins, and minerals that are essential for health. However, not all milk is the same or created equally. Some people may experience digestive discomforts, such as bloating, gas, or diarrhea, after drinking regular cow’s milk. This may be due to a type of protein called A1 beta-casein, which is found in most cow’s milk products.
A2 milk is a different variety of cow’s milk that does not contain A1 beta-casein, but only A2 beta-casein. Some studies suggest that A2 milk may be easier to digest and absorb than regular milk, and may have some health benefits over A1 milk. In this article, we will explain what A2 milk is, how it differs from regular milk, what are its potential benefits and risks, and how to find it in the market.
So What is Casein?
Casein is a protein commonly found in milk and its name is derived from the Latin word “Caseus” which means cheese. We present more details on this in a future blog post as this article focuses on beta-casein.
What is A2 Cow's Milk?
Most cow’s milk contains a mixture of A1 and A2 beta-casein proteins, which are genetic variants of the same protein. Beta-casein makes up about 30% of the protein in cow’s milk, and casein accounts for about 80% of the total protein
The difference between A1 and A2 beta-casein is one amino acid (the building blocks of proteins) at position 67. A1 beta-casein has histidine, while A2 beta-casein has proline. This difference affects how the protein is digested in the small intestine1
When A1 beta-casein is digested, it releases a peptide (a short chain of amino acids) called beta-casomorphin-7 (BCM-7). BCM-7 can enter the bloodstream and act as a weak opioid receptor agonist, meaning it can bind to opioid receptors in the brain and other tissues and affect their function.
Some researchers believe that BCM-7 may cause adverse effects on digestion, inflammation, immune system, and brain function. They also suggest that BCM-7 may be linked to some health claims, such as milk allergy, type 1 diabetes, heart disease, autism, and schizophrenia. However, these claims are not supported by conclusive scientific evidence.
A2 beta-casein does not release BCM-7 when digested, so it may not have the same effects as A1 beta-casein. Some people who have trouble digesting regular milk may find that A2 milk causes less or no symptoms.
How Did A2 Cows Produce Milk?
Historically, all cows produced only A2 beta-casein in their milk. However, about 5 to 10 thousand years ago, a genetic mutation occurred in some European cows that changed the amino acid at position 67 from proline to histidine. This resulted in the production of A1 beta-casein. The mutation spread through breeding and selection over time, and today most cows in Europe, America, Australia, and New Zealand produce both A1 and A2 beta-casein in their milk.
However, some breeds of cows still produce only A2 beta-casein in their milk. These include Guernsey, Jersey, Charolais, Limousin, Normande, and some African and Asian breeds.
In 2000, a scientist from New Zealand named Keith Woodford published a book called “Devil in the Milk”, which claimed that A1 beta-casein was harmful to health and that A2 beta-casein was safer and better. He also founded the a2 Milk Company (formerly known as A2 Corporation), which started to produce and market A2 milk from A2 cows that were tested for their genetic makeup and selected for their ability to produce only A2 beta-casein. The company also tests the milk after production to ensure it does not contain any traces of A1 beta-casein.
The a2 Milk Company has grown rapidly since then and has expanded its market to Australia, China, the United States, and other countries. It also produce milk products, such as cheese, yogurt, ice cream, and infant formula, that are made from A2 milk.
What are the Benefits of A2 Milk?
The main benefit of A2 milk is that it may be easier to digest and absorb than regular milk for some people. This is especially true for people who have milk allergy, or self-reported intolerance to milk.
Lactose intolerance is a condition where the body does not produce enough lactase, an enzyme that breaks down lactose, a type of sugar found in milk. Lactose intolerance can cause symptoms such as abdominal pain, bloating, gas, diarrhea, and nausea after consuming most milk products.
Milk allergy is a condition where the immune system reacts to the proteins in milk and causes symptoms such as hives, rash, itching, swelling, wheezing, coughing, vomiting, and anaphylaxis (a severe allergic reaction that can be life-threatening). Milk allergy is more common in children than in adults.
Self-reported intolerance to milk is a condition where people experience digestive discomfort or other symptoms after consuming dairy products, but do not have milk allergy. The cause of this condition is not clear, but some researchers suggest that it may be related to BCM-7 or other components in milk.
Some studies have shown that A2 milk may cause less or no symptoms in people with milk allergy, or self-reported intolerance to milk compared to conventional milk. For example:
A study on 45 Chinese adults with self-reported lactose intolerance found that they had less abdominal pain, bloating, flatulence, and stool consistency after drinking A2 milk than after drinking regular milk. They also had lower levels of inflammation markers in their blood after drinking A2 milk.
A study on 37 Australian adults with self-reported lactose intolerance found that they had less gastrointestinal symptoms and lower levels of hydrogen in their breath (a marker of lactose malabsorption) after drinking A2 milk than after drinking conventional milk. They also had higher levels of tryptophan (an amino acid involved in mood regulation) in their blood after drinking A2 milk.
A study on 600 Chinese infants with suspected cow’s milk protein allergy found that they had less allergic reactions and better growth and development after consuming an infant formula made from A2 beta-casein than after consuming a regular infant formula made from a mixture of A1 and A2 beta-casein.
These studies suggest that A2 milk may be a better option for people who have difficulty digesting conventional cow's milk or who want to avoid the potential effects of BCM-7 on their health.
However, it is important to note that these studies have some limitations, such as small sample sizes, short duration, lack of control groups, and possible bias from the funding sources (the a2 Milk Company). More research is needed to confirm the benefits of A2 milk and to understand its mechanisms of action.
What are the Risks of A2 Milk?
A2 milk is generally safe and well-tolerated by most people who can consume dairy products. However, there are some potential risks and disadvantages of A2 milk that should be considered.
First, A2 milk is not a cure for milk allergy. Some people may still experience symptoms or reactions after consuming A2 milk if they have severe lactose intolerant or milk allergy. Therefore, it is advisable to consult a doctor before trying A2 milk if you are concern about such health risks.
Second, A2 milk is not a substitute for human breast milk or infant formula for babies. Human breast milk contains many nutrients and antibodies that are essential for the growth and development of infants. Infant formula is specially designed to meet the nutritional needs of babies who cannot breastfeed. A2 milk does not have the same composition or benefits as human breast milk or infant formula. Therefore, it is not recommended to feed babies with A2 milk unless prescribed by a doctor.
Third, A2 milk is more expensive than regular milk. According to the a2 Milk Company website, A2 milk costs about $4 per half gallon in the United States, compared to about $3 per half gallon for regular milk. This may be a barrier for some consumers who want to try A2 milk but cannot afford it.
Fourth, A2 milk may have some environmental and ethical implications. The production of A2 milk involves testing and selecting cows for their genetic makeup and breeding them to produce only A2 protein. This may reduce the genetic diversity and resilience of the cow population and increase the risk of diseases and defects. It may also raise some ethical concerns about the welfare and rights of the animals involved.
How to Find A2 Milk?
A2 milk is available in many countries around the world. Some of the brands that produce A2 milk are:
The a2 Milk Company
This is the original and largest producer of A2 milk, with products available in Australia, New Zealand, China, the United States, Canada, Singapore, and Hong Kong. The company offers a range of milk products, such as fresh milk, long-life milk, cheese, yogurt, ice cream, infant formula, and chocolate milk. The company also collaborates with Hershey’s to produce a chocolate milk that is easier to digest.
Alexandre Family Farm
This is a family-owned organic farm in California that produce milk from grass-fed cows. The farm offers whole milk, 2% reduced fat milk, cream-top milk, chocolate milk, and eggnog. The farm also produces other dairy products, such as butter, cheese, yogurt, and kefir.
Organic Valley
This is a cooperative of organic farmers in the United States that produces A2 milk from pasture-raised cows. The cooperative offers whole milk and 2% reduced fat milk. The cooperative also produces other organic dairy products, such as cheese, butter, yogurt, cream, and eggs.
Horizon Organic
This is another organic dairy brand in the United States that produces A2 milk from pasture-raised cows. The brand offers whole milk and 2% reduced fat milk. The brand also produces other organic dairy products, such as cheese, butter, yogurt, cream, and eggs.
Fairlife
This is a dairy brand in the United States that produces A2 milk from cows that are not treated with artificial growth hormones or antibiotics. The brand offers ultra-filtered milk that has more protein and calcium and less sugar and lactose than traditional cows milk. The brand also produces other dairy products, such as creamers, shakes, and nutrition drinks.
To find A2 milk in your area, you can check the websites of these brands or use online tools such as the a2 Milk Finder or the Store Locator.
What Is the Difference Between A2 Milk and Regular Milk?
The main difference between A2 milk and regular milk is the type of beta-casein protein they contain. A2 milk contains only A2 beta-casein protein, while regular milk contains a mixture of A1 and A2 proteins.
This difference may affect how the milk is digested and absorbed in the body. Some studies suggest that A1 beta-casein protein may cause digestive discomfort or other health issues for some people by releasing BCM-7 when digested. BCM-7 may act as a weak opioid receptor agonist and affect the function of the gut, immune system, and brain.
A2 protein does not release BCM-7 when digested, so it may not have the same effects as A1 beta-casein protein. Some people who have trouble digesting regular milk may find that A2 milk causes less or no symptoms.
However, more research is needed to confirm the difference between A2 milk and regular milk and to understand its mechanisms of action.
What Are Some Alternatives to A2 Milk?
If you are looking for alternatives to A2 milk or regular milk, you may want to consider some of these options:
Lactose-free Milk
This is regular cow’s milk that has been treated with lactase, an enzyme that breaks down lactose. Lactose-free milk has the same nutrition and taste as regular milk, but it does not cause symptoms in people with lactose intolerant. However, lactose-free milk still contains A1 and A2 protein, so it may not be suitable for people with milk allergy or self-reported intolerance to milk.
Goat’s Milk
This is milk from goats that contains mostly A2 protein and no A1 beta-casein protein. Goat’s milk has a similar nutrition profile as cow’s milk, but it has a slightly higher fat content and a different taste and smell. Goat’s milk may be easier to digest and absorb than cow’s milk for some people, but it still contains lactose and casein proteins, so it may not be suitable for people with lactose intolerant or milk allergy.
Sheep’s Milk
This is milk from sheep that contains mostly A2 protein and no A1 beta-casein protein. Sheep’s milk has a higher fat, protein, calcium, and vitamin content than cow’s milk, but it also has a higher calorie content and a different taste and smell. Sheep’s milk may be easier to digest and absorb than cow’s milk for some people, but it still contains lactose and casein proteins, so it may not be suitable for people with milk allergy.
Plant-Based Milk Alternatives
These are milks that are made from plant sources, such as soy, almond, oat, rice, coconut, hemp, and others. Plant-based milk alternatives have different clinical nutrition profiles depending on the type of plant they are made from, but they generally have less protein and calcium than cow’s milk. However, some of them may be fortified with these and other nutrients, such as vitamin B12, vitamin D, and iodine. Plant-based milk alternatives are naturally free of lactose and casein proteins, so they may be suitable for people with milk allergy. They may also have some health benefits, such as lower cholesterol levels, lower blood pressure, and lower environmental impact. However, some of them may also have some drawbacks, such as higher sugar content, lower bioavailability of nutrients, higher cost, and potential allergens or contaminants.
The best alternative to A2 milk or regular milk depends on your individual needs, preferences, and availability. You may want to compare the nutrition labels of different products and choose the ones that meet your dietary requirements and taste. You may also want to consult your doctor or nutritionist before switching to any alternative to A2 milk or regular milk.
Conclusion
A2 milk is a type of cow’s milk that contains only A2 beta-caseins protein, which may be easier to digest and absorb than regular milk that contains both A1 and A2 proteins. A2 milk may have some health benefits for people who have milk allergy, or self-reported intolerance to milk, but it may also have some risks and disadvantages, such as higher cost, lower availability, and lower genetic diversity. A2 milk can be used in the same way as regular milk, but some tips and precautions should be followed to ensure the best quality and taste. A2 milk is not a substitute for human breast milk or infant formula, and it is not suitable for everyone. The best alternative to A2 milk or regular milk depends on individual needs, preferences, and availability.
“Designer milks” like A2 milk could be the beginning of something big for the dairy industry. Health debate aside, these new products could be a source of renewed growth and differentiation. Through advanced breeding techniques and other new technologies, farmers could produce milks with express characteristics, such as fewer allergens and specific nutrient profiles.
References
The benefits and risks of A2 milk
Real Cows' Milk – Love Milk Again